Once upon a time in my youth I took classical guitar lessons. I wanted to be a rock guitarist but the only place in my town that had lessons had classical guitar lessons. So I signed up.
One song that gave me a particularly hard time was a beautiful arrangement of Dear Prudence by the Beatles. What made it particularly difficult was a finger picking technique that went with the chords. The chords progression was simple but the finger picking technique was intricate and had a flowing rolling rhythm that looked and sounded simple but was anything but. My teacher warned me that I would struggle with it.
He was so right. I struggled with it every day for weeks. I scrutinized the sheet music thinking the answer was there. I watched my teacher intently as he demonstrated the technique and still it eluded me. I just couldn’t get it. I was frustrated to the point of quitting. My teacher told me that no amount of explaining or demonstrating would work – it was just something I would have to learn to feel.
Feel? What the hell is that? Man this sucked. I began to wish I'd taken up the drums.
But I kept at it. And then one night it just happened. I was sitting on the edge of my bed practicing and suddenly my fingers slid from labored and off-kilter to an effortless flowing rhythm. I stared stupefied at my fingers as they wove magic over the strings. Feel. I had it. It was in my fingers. And it felt fantastic.
I learned an important lesson that day. A lesson that continues to serve me well whenever I find myself struggling with my swim, my spin, or my run. Some things you can’t arrive at by analysis. Some things only come by feel. It can't be taught. It can’t be shown. But when you get it right, you know it. It’s a frustrating process that takes all your persistence and determination but when you finally get it it’s definitely worth the trip.
Friday, December 22, 2006
Wednesday, December 20, 2006
Schedules
Tonight is Daddy-Daughter date night. Once a month Pip and I go out on a "date". Usually this ends up being dinner with a trip to Baskin Robbins for Ice Cream afterwards. This is a "tradition" that started a few months back when I began to realize that Pip and I just weren't spending a lot of quality time together. We spend a lot of "family" time together, just not a lot of one-on-one time. The kind of time that strengthens relationships. The kind of time that if I don't take advantage of it now, I'll regret it later.
The fact that this is "scheduled" time doesn't lessen it's relevance to Pip and I. It's not a have to - it's a want to. However if we didn't schedule the time it would be easily overlooked. Easily postponed. Sort of like workouts. If you don't schedule them then other things in life will press in and fill the space, leaving you with an empty "where did all my time go?" feeling at the end of the week.
We're usually pretty good at scheduling work meetings, doctors visits, and workouts. These are the "mechanics of life" things, the have to's, and are a necessary part of life. However it's also just as important to set aside time for the fun things. Dates with your kids or spouse. A night out with good friends. A surprise family vacation. The want to's. The "Joire de Vivre" things. These are the things that will make you smile when you ask yourself "where did all my time go?" at the end of the week. These are the things that make the have to's worth it.
Workout Summary
No more summaries - I've recently setup a Training Peaks website to plan and manage my workouts. All my workout plans and results will be posted there from now on.
The fact that this is "scheduled" time doesn't lessen it's relevance to Pip and I. It's not a have to - it's a want to. However if we didn't schedule the time it would be easily overlooked. Easily postponed. Sort of like workouts. If you don't schedule them then other things in life will press in and fill the space, leaving you with an empty "where did all my time go?" feeling at the end of the week.
We're usually pretty good at scheduling work meetings, doctors visits, and workouts. These are the "mechanics of life" things, the have to's, and are a necessary part of life. However it's also just as important to set aside time for the fun things. Dates with your kids or spouse. A night out with good friends. A surprise family vacation. The want to's. The "Joire de Vivre" things. These are the things that will make you smile when you ask yourself "where did all my time go?" at the end of the week. These are the things that make the have to's worth it.
Workout Summary
No more summaries - I've recently setup a Training Peaks website to plan and manage my workouts. All my workout plans and results will be posted there from now on.
Tuesday, December 12, 2006
Bubbles
This time of year it seems I always cast about for things to add to my life as I continue my endless quest for self development and fulfillment. Unfortunately the pattern of my life is pretty full. It's a complicated framework of little bubbles that continuously expand and contract over time. The whole framework fits neatly inside of a box which defines my boundaries. If I want to expand one bubble I have to collapse another in order still fit everything inside the box. If I don't do this then the bubbles will begin squeezing together tightly causing tension. Sometimes I have to take a bubble or two out of the box to relieve the tension. If the bubbles are permitted to expand uncontrollably then the tension will become to great. "POP!" For the record, popping is bad.
Making more room in one bubble is a process of give and take. This time of year the family bubble expands as holidays and hockey fill the pattern. To compensate my workout bubble shrinks a bit. Come spring and summer there will need to be more workout time as I prep for Ironman USA. More bubular adjustment.
This is a great system except for one thing - certain bubbles don't like to contract. They get accustomed to their size and relative importance within the box and don't want to be tampered with. My workout bubble is definitely one of those. Unfortunately this time of the year requires other bubbles to grow so I have let some air out of my workout bubble.
The air exits in a loud and defiant squeal. This of course wakes up Dennis who uses the opportunity to try to redirect some of the lost air into the guilt bubble. Guilt bubbles have a special property - any air that is added to them doubles in volume. Due to this property guilt bubbles grow very large very quickly resulting in lots of tension inside the box. Dennis loves the sound of popping. He eases back in his recliner and prepares for the fireworks, his lips twisting into a smug satisfied smile. Fortunately for me the nameless one is very smart. Right side shoulder angels are like that. He has installed a clever little release valve on the guilt bubble. At first it expands and causes tension inside the box. But then the guilt bubble slowly deflates and the tension is released. Dennis looks puzzled and scratches his head unable to comprehend how this could possibly be. He's not very bright. Left side shoulder angels are like that.
Popping is bad. Manage your bubbles well. Especially that guilt one.
Workout Summary
5 mile run - LSD (Wednesday)
20 minute swim - S&D (Thursday)
45 minute spin class - endurance (Thursday)
5 mile run - LSD (Thursday)
30 minutes circuit/core/stretch (Thursday)
3000 yd swim - LSD (Friday)
2.5 hour spin class - mixed (Saturday)
11 mile run - LSD (Sunday)
2160 yd swim - LSD (today)
45 minute spin class - endurance (today)
4 mile run - LSD (today)
30 minutes circuit/core/stretch (today)
Obviously my blogging bubble has been contracted a bit lately!
Had great energy on all workouts last week. Thursday's brick featured another run in single digit temps with below 0 wind chills. Good times. For my long swim Friday I went a little harder than I should have but I was getting great rotation and pull and felt great in the water so I went with it. Shoulders were a bit sore later as a result. Lifetime Fitness in Schaumburg added another spin class to their morning schedule so I went out and did the two back to back. Will continue this until the weather improves and I can get back outside. Sunday's long run felt great as well - all in all a good solid week into the Ironman account.
Todays workouts had a bit less energy - likely due to lack of sleep. My daughter got scared by the rain last night and climbed into bed with us at about 2:30. Did I mention she snores and grinds her teeth?
Making more room in one bubble is a process of give and take. This time of year the family bubble expands as holidays and hockey fill the pattern. To compensate my workout bubble shrinks a bit. Come spring and summer there will need to be more workout time as I prep for Ironman USA. More bubular adjustment.
This is a great system except for one thing - certain bubbles don't like to contract. They get accustomed to their size and relative importance within the box and don't want to be tampered with. My workout bubble is definitely one of those. Unfortunately this time of the year requires other bubbles to grow so I have let some air out of my workout bubble.
The air exits in a loud and defiant squeal. This of course wakes up Dennis who uses the opportunity to try to redirect some of the lost air into the guilt bubble. Guilt bubbles have a special property - any air that is added to them doubles in volume. Due to this property guilt bubbles grow very large very quickly resulting in lots of tension inside the box. Dennis loves the sound of popping. He eases back in his recliner and prepares for the fireworks, his lips twisting into a smug satisfied smile. Fortunately for me the nameless one is very smart. Right side shoulder angels are like that. He has installed a clever little release valve on the guilt bubble. At first it expands and causes tension inside the box. But then the guilt bubble slowly deflates and the tension is released. Dennis looks puzzled and scratches his head unable to comprehend how this could possibly be. He's not very bright. Left side shoulder angels are like that.
Popping is bad. Manage your bubbles well. Especially that guilt one.
Workout Summary
Obviously my blogging bubble has been contracted a bit lately!
Had great energy on all workouts last week. Thursday's brick featured another run in single digit temps with below 0 wind chills. Good times. For my long swim Friday I went a little harder than I should have but I was getting great rotation and pull and felt great in the water so I went with it. Shoulders were a bit sore later as a result. Lifetime Fitness in Schaumburg added another spin class to their morning schedule so I went out and did the two back to back. Will continue this until the weather improves and I can get back outside. Sunday's long run felt great as well - all in all a good solid week into the Ironman account.
Todays workouts had a bit less energy - likely due to lack of sleep. My daughter got scared by the rain last night and climbed into bed with us at about 2:30. Did I mention she snores and grinds her teeth?
Tuesday, December 05, 2006
Ignorance is Bliss
Somedays it works out better if you don't know what's coming.
In a previous life I lived in Hong Kong for a couple of years where I was working as a field implementation manager. I frequently had lunch with my install and technical crews - all of them locals. We'd usually stop at out of the way, off the beaten path places for lunch. We'd eat Chinese style - they'd order a ton of dishes which were placed in the middle of the table, then everyone would grab whatever they wanted. Most times I recognized what I was eating but occasionally I'd grab something that I didn't recognize. When I'd ask the guys what it was they'd smile, bob their heads, jabber in Chinese for a bit, chuckle and then say "you really don't want to know.". It didn't matter - whatever the heck it was it was great.
Much later I learned what it was that I was eating. Usually it was pretty mundane - chicken, beef, or vegetables and the like. However there were also few that weren't so mundane - snake, shark fin, chicken feet, various organs, etc. Had I known what many of them were I'm sure I wouldn't have tried them. Turns out I really like snake a lot. Fish cheeks are another favorite. Who would have guessed.
I missed the weather report before I headed out for the health club this morning. I did my usual swim and spin class, and then got on my tights and layered up for my run outside. I got a lot of "you've gotta be kidding me" looks from the regulars. I popped out the doors and hit the road.
About a mile in to the run my run watch began updating itself in slow motion - apparently the liquid crystal was turning to sludge. My iPod bagged it at mile 2. My goatee, eye brows, and the front of my hat were covered by a layer of frost by the end of my 3.5 mile run. Despite all this I was quite comfortable and had a great run. Must be in the 20's I thought.
Back at the health club I caught the weather on TV while I was walking by. 4 degrees. -2 wind chill. Had I known that it was that cold before my run I might have punted. I would have come up with dozens of excuses why I shouldn't run outside. Dennis would have been thrilled to help out - he's great at coming up with excuses to bag a workout. As it was, I didn't know. By not knowing how cold it was, I didn't think about it. Didn't stress over it. And it was great. Kind of like snake but a little more slippery.
Workout Summary
3060 yd swim (Saturday)
13 mile run (Sunday)
30 minute swim - S&D
45 minute spin class - High tension intervals
3.5 mile run - LSD
In a previous life I lived in Hong Kong for a couple of years where I was working as a field implementation manager. I frequently had lunch with my install and technical crews - all of them locals. We'd usually stop at out of the way, off the beaten path places for lunch. We'd eat Chinese style - they'd order a ton of dishes which were placed in the middle of the table, then everyone would grab whatever they wanted. Most times I recognized what I was eating but occasionally I'd grab something that I didn't recognize. When I'd ask the guys what it was they'd smile, bob their heads, jabber in Chinese for a bit, chuckle and then say "you really don't want to know.". It didn't matter - whatever the heck it was it was great.
Much later I learned what it was that I was eating. Usually it was pretty mundane - chicken, beef, or vegetables and the like. However there were also few that weren't so mundane - snake, shark fin, chicken feet, various organs, etc. Had I known what many of them were I'm sure I wouldn't have tried them. Turns out I really like snake a lot. Fish cheeks are another favorite. Who would have guessed.
I missed the weather report before I headed out for the health club this morning. I did my usual swim and spin class, and then got on my tights and layered up for my run outside. I got a lot of "you've gotta be kidding me" looks from the regulars. I popped out the doors and hit the road.
About a mile in to the run my run watch began updating itself in slow motion - apparently the liquid crystal was turning to sludge. My iPod bagged it at mile 2. My goatee, eye brows, and the front of my hat were covered by a layer of frost by the end of my 3.5 mile run. Despite all this I was quite comfortable and had a great run. Must be in the 20's I thought.
Back at the health club I caught the weather on TV while I was walking by. 4 degrees. -2 wind chill. Had I known that it was that cold before my run I might have punted. I would have come up with dozens of excuses why I shouldn't run outside. Dennis would have been thrilled to help out - he's great at coming up with excuses to bag a workout. As it was, I didn't know. By not knowing how cold it was, I didn't think about it. Didn't stress over it. And it was great. Kind of like snake but a little more slippery.
Workout Summary
Thursday, November 30, 2006
Development
On one of my run loops the sidewalk abruptly dead ends into a small undeveloped grassy field. The sidewalk picks back up on the other side of the field, so for about 200 yards I have to run in the street, praying that the throngs of under-caffeinated drivers notice me in time to avoid running me over. It's a very stressful 200 yards. On days when the traffic is really bad I bite the bullet and run through the field.
Over time myself and others have worn a thin path between the sidewalks. Not much more than trampled grass with an occasional glimpse of the ground underneath. It's still uneven and lumpy enough that you have to be extremely careful to avoid twisting an ankle.
This morning I noticed that the trampled grass path has been replaced by a much wider, dark, muddy path. Overnight the sidewalk fairies visited and cut a wide groove across the field that will eventually connect the two sidewalks. Soon there will be a gravel base, boundary stakes, and other evidence of construction. Eventually will come fresh, virgin concrete. At last the two sides of my route will become seamlessly united. No more dodging the under-caffeinated. No more stressed looks over my shoulder.
It occurred to me that we all start off with a big, empty, undeveloped field. Then we make a commitment. We decide to become triathletes, doctors, husbands, fathers. At first it's just a wish - starting out as a thin uneven grass covered path across our field. If we fail to work on the path it will become overgrown and reclaimed by the field. If instead we commit ourselves the path will become wider, more worn, more established. Eventually the path will pass from transience to permanence. From wish to reality. From trampled grass to concrete.
Workout Summary
45 minute swim - S&D
45 minute spin class - hills
4 mile run - LSD
30 minutes circuit/core/stretching
Despite the fact that it makes me feel like a total slacker, I'm really loving the S&D swim sessions. The obvious benefit is that it's helping to improve my stroke mechanics, but it's also affecting my mental state as well. When I get out of the pool it feels mentally like I've just completed a yoga class; I'm calm, energized, and mindful. This mental state carries over into my other workouts making them more enjoyable and productive.
Did a lot of high tension seated climbing in spin class today - great for reinforcing all the little muscles that are needed to produce a smooth spin. During recoveries I did one legged drills to further improve my spin.
Had a great run despite another day of totally crappy weather. About 10 minutes into the run it started raining and sleeting. My turnover and rhythm were spot on. At many points I had this really odd sensation of having a giant hand pushing me from behind - likely due to style adjustments I've made based on the Pose Technique.
Felt strong once again during circuit and core. Finished up with about 10 minutes of yoga.
Over time myself and others have worn a thin path between the sidewalks. Not much more than trampled grass with an occasional glimpse of the ground underneath. It's still uneven and lumpy enough that you have to be extremely careful to avoid twisting an ankle.
This morning I noticed that the trampled grass path has been replaced by a much wider, dark, muddy path. Overnight the sidewalk fairies visited and cut a wide groove across the field that will eventually connect the two sidewalks. Soon there will be a gravel base, boundary stakes, and other evidence of construction. Eventually will come fresh, virgin concrete. At last the two sides of my route will become seamlessly united. No more dodging the under-caffeinated. No more stressed looks over my shoulder.
It occurred to me that we all start off with a big, empty, undeveloped field. Then we make a commitment. We decide to become triathletes, doctors, husbands, fathers. At first it's just a wish - starting out as a thin uneven grass covered path across our field. If we fail to work on the path it will become overgrown and reclaimed by the field. If instead we commit ourselves the path will become wider, more worn, more established. Eventually the path will pass from transience to permanence. From wish to reality. From trampled grass to concrete.
Workout Summary
Despite the fact that it makes me feel like a total slacker, I'm really loving the S&D swim sessions. The obvious benefit is that it's helping to improve my stroke mechanics, but it's also affecting my mental state as well. When I get out of the pool it feels mentally like I've just completed a yoga class; I'm calm, energized, and mindful. This mental state carries over into my other workouts making them more enjoyable and productive.
Did a lot of high tension seated climbing in spin class today - great for reinforcing all the little muscles that are needed to produce a smooth spin. During recoveries I did one legged drills to further improve my spin.
Had a great run despite another day of totally crappy weather. About 10 minutes into the run it started raining and sleeting. My turnover and rhythm were spot on. At many points I had this really odd sensation of having a giant hand pushing me from behind - likely due to style adjustments I've made based on the Pose Technique.
Felt strong once again during circuit and core. Finished up with about 10 minutes of yoga.
Tuesday, November 28, 2006
Persistence
Cat sat on mat. Bad cat. Sad mat.
The expression on her face was priceless. She kicked her feet and wiggled - desperately trying to restrain herself. Only one more page to go.
Down cat. Good mat. Good cat.
As she finished her first book she threw her hands up in the air and jumped up and down on the bed. Daddy, daddy - I did it!!!!! I finished the whole thing!!!!! For a moment I thought she was going to pass the book through her legs and then spike it the way football players on TV do. She was excited and beaming with pride. She leaped into my arms and gave me a "Pip hug". The kind of hug you need an aspirin after.
Pip struggled with her book for a long time. I lost count of the times she mastered the word "and", only to turn the page, see it again, and be completely baffled by it. My wife was patient and positive - reviewing the words again and again until Pip could recognize them. Pip was also patient and determined. She wrinkled her nose and frowned. She squinted and tried again and again and again to make sense of the gibberish on the page. And in the end she did what anyone who is patient and determined does. She succeeded.
She probably doesn't realize the lesson she really learned through this process. That throughout her life there will be many challenges and difficulties. But if she is patient and determined, she will get through them. She will succeed.
I should go buy more aspirin now.
Workout Summary
2700 yd swim - LSD (Friday)
40 mile bike ride - LSD/tempo (Saturday)
10 mile run - LSD (Sunday)
1800 yd swim - LSD
45 minute spin class - endurance
3 mile run - LSD
45 minutes circuit/core/stretching
Had to do a bit of catchup there - haven't posted since last week!
Long swim on Friday was a bit of a struggle because I forced myself to to alternate side breathing throughout. In addition the health club felt it necessary to boost the chlorine levels in the pool by about a billion percent. I spent the remainder of the day smelling like I had chlorine tablets in my pockets.
Took advantage of the phenomenal weather Saturday and got out on the road bike. Originally I was planning an LSD ride but then I hooked up with another guy from the Spin Doctor club and we rode together for about 25 miles. Went a bit harder then I'd planned but it was a good social ride none the less.
10 mile run on Sunday felt surprisingly good - finally fully recovered from the NYC marathon I think. I was also able to keep my heart rate down for a change and my rhythm and form were solid throughout. Once again the weather was fantastic - just a matter of time before we pay the price though.
The expression on her face was priceless. She kicked her feet and wiggled - desperately trying to restrain herself. Only one more page to go.
Down cat. Good mat. Good cat.
As she finished her first book she threw her hands up in the air and jumped up and down on the bed. Daddy, daddy - I did it!!!!! I finished the whole thing!!!!! For a moment I thought she was going to pass the book through her legs and then spike it the way football players on TV do. She was excited and beaming with pride. She leaped into my arms and gave me a "Pip hug". The kind of hug you need an aspirin after.
Pip struggled with her book for a long time. I lost count of the times she mastered the word "and", only to turn the page, see it again, and be completely baffled by it. My wife was patient and positive - reviewing the words again and again until Pip could recognize them. Pip was also patient and determined. She wrinkled her nose and frowned. She squinted and tried again and again and again to make sense of the gibberish on the page. And in the end she did what anyone who is patient and determined does. She succeeded.
She probably doesn't realize the lesson she really learned through this process. That throughout her life there will be many challenges and difficulties. But if she is patient and determined, she will get through them. She will succeed.
I should go buy more aspirin now.
Workout Summary
Had to do a bit of catchup there - haven't posted since last week!
Long swim on Friday was a bit of a struggle because I forced myself to to alternate side breathing throughout. In addition the health club felt it necessary to boost the chlorine levels in the pool by about a billion percent. I spent the remainder of the day smelling like I had chlorine tablets in my pockets.
Took advantage of the phenomenal weather Saturday and got out on the road bike. Originally I was planning an LSD ride but then I hooked up with another guy from the Spin Doctor club and we rode together for about 25 miles. Went a bit harder then I'd planned but it was a good social ride none the less.
10 mile run on Sunday felt surprisingly good - finally fully recovered from the NYC marathon I think. I was also able to keep my heart rate down for a change and my rhythm and form were solid throughout. Once again the weather was fantastic - just a matter of time before we pay the price though.
Tuesday, November 21, 2006
Playtime
Pip eyes the net and carefully considers where she will strike. She slowly winds up and then quickly releases - converting potential energy to kinetic energy in an instant. The ball rockets toward the net. I almost cover my ears in anticipation of the sonic boom. Nothing could possibly move fast enough to stop it. Super-D springs into action, going from static to blurred in an instant. I make a mental note to have him checked for spider venom. Despite his spider man super powers he's unable to react quick enough. The shot goes in. Pip howls with delight - hands raised, hair flying. Super-D runs out and high-fives her, and then returns to the net and kicks the ball back out to Pip. The whole scene repeats......
This went on for most of the evening. Neither of them got frustrated. There were no shouts of "Hey I wasn't ready!" or "Do over!" There was no competition. There was no quest for a personal best. There were no winners or losers. And because of that they both won. They played a sport for the sheer fun and joy of it. And they were happy because of it.
Sometimes we get too competitive - both with others and with ourselves. Competition is good because it forces us to raise the bar - becoming more than we'd be otherwise. It's important though not to get caught up in the competition part and overlook the fun part. Competition is a tool for self development but it can also become a tool for self defeat. True joy in what you do will only come if you take the time to make it fun.
Workout Summary
2520 yd swim - LSD (Friday)
1800 yd swim - LSD
45 minute spin class - hills
3.25 mile run - LSD
45 minutes circuit/core/stretching
For some reason after Friday's long swim I was completely exhausted. The swim went well but my overall energy was low and I was feeling off so I decided to blow the rest of my workouts for the weekend. Turns out that was a good idea because today I felt great!
During my swim today I decided to man up and start alternate side breathing for all workouts. I've been doing this in my S&D swims and decided it was time to make it the norm instead of the exception. Breathing on my left side remains a bit awkward but I'm making solid progress and my overall stroke is getting smoother and much more symmetric.
In spin class my legs felt stronger than they have in weeks (finally getting over the marathon apparently!). It also helped that we had a sub with great music. Spent a lot of time doing one-leg drills in an effort to improve my spin and keep my heart rate down.
Still having a lot of trouble keeping my heart rate down on the run. I've been playing with my form a bit (trying Pose technique) which is messing up my efficiency. Once my body adapts I'm hoping the heart rate will drop a bit. If not I may have to start walking a bit to keep it in check.
For the stretching part of CCS I did yoga instead of my usual static stretch routine. After attending a proper yoga class last week I'm well on my way to becoming rehooked on yoga.
This went on for most of the evening. Neither of them got frustrated. There were no shouts of "Hey I wasn't ready!" or "Do over!" There was no competition. There was no quest for a personal best. There were no winners or losers. And because of that they both won. They played a sport for the sheer fun and joy of it. And they were happy because of it.
Sometimes we get too competitive - both with others and with ourselves. Competition is good because it forces us to raise the bar - becoming more than we'd be otherwise. It's important though not to get caught up in the competition part and overlook the fun part. Competition is a tool for self development but it can also become a tool for self defeat. True joy in what you do will only come if you take the time to make it fun.
Workout Summary
For some reason after Friday's long swim I was completely exhausted. The swim went well but my overall energy was low and I was feeling off so I decided to blow the rest of my workouts for the weekend. Turns out that was a good idea because today I felt great!
During my swim today I decided to man up and start alternate side breathing for all workouts. I've been doing this in my S&D swims and decided it was time to make it the norm instead of the exception. Breathing on my left side remains a bit awkward but I'm making solid progress and my overall stroke is getting smoother and much more symmetric.
In spin class my legs felt stronger than they have in weeks (finally getting over the marathon apparently!). It also helped that we had a sub with great music. Spent a lot of time doing one-leg drills in an effort to improve my spin and keep my heart rate down.
Still having a lot of trouble keeping my heart rate down on the run. I've been playing with my form a bit (trying Pose technique) which is messing up my efficiency. Once my body adapts I'm hoping the heart rate will drop a bit. If not I may have to start walking a bit to keep it in check.
For the stretching part of CCS I did yoga instead of my usual static stretch routine. After attending a proper yoga class last week I'm well on my way to becoming rehooked on yoga.
Thursday, November 16, 2006
The Perfect Stroke
It happened when I wasn't paying attention. Perhaps it happened because of the fact that I wasn't paying attention. The perfect swim stroke. It lasted for exactly one length - 18 yards of the little pool. Smooth without trying to be smooth. Fast without trying to be fast. My balance and rotation were perfect. The reach, catch, and pull merged into a single sensation. I sliced through the water effortlessly. And then I was at the wall.
I turned for another lap and it was gone. It never came back. The fact that it happened at all though tells me that I'm on the right path. That emphasis on form, on doing things mindfully and correctly, is getting me where I want to go. I've had a taste of the carrot at the end of the stick. It tasted really really good.
Workout Summary
Yoga - 90 minutes (Tuesday night) 5 mile run - LSD (Wednesday) 45 minute swim - S&D 45 minute spin class - speedplay
3.5 mile run - LSD 45 minutes circuit/core/stretching
One of the women in the local tri club I recently joined (Multisport Madness) started up a Yoga class on Tuesday nights so I gave it a shot. I arrived tired, uptight, and apprehensive, and left relaxed and invigorated. I'll definitely be going back.
I decided to try to squeeze in another LSD run to my schedule on Wednesdays as I really want to focus on my run for next year. I wasn't able to do this in preparation for the NYC Marathon due to work pressures but things are easing now so I'm able to carve out the time. Hopefully it lasts. Still having trouble keeping my pacing and heart rate down but it will come as long as I continue to focus on it.
Brick today went well (especially the swim!) though it was ridiculously windy on my run (30 mph gusty winds). I'm also playing with my form a bit - trying to strike with flat feet instead of heel first. Still a bit awkward but it'll come in time.
I turned for another lap and it was gone. It never came back. The fact that it happened at all though tells me that I'm on the right path. That emphasis on form, on doing things mindfully and correctly, is getting me where I want to go. I've had a taste of the carrot at the end of the stick. It tasted really really good.
Workout Summary
One of the women in the local tri club I recently joined (Multisport Madness) started up a Yoga class on Tuesday nights so I gave it a shot. I arrived tired, uptight, and apprehensive, and left relaxed and invigorated. I'll definitely be going back.
I decided to try to squeeze in another LSD run to my schedule on Wednesdays as I really want to focus on my run for next year. I wasn't able to do this in preparation for the NYC Marathon due to work pressures but things are easing now so I'm able to carve out the time. Hopefully it lasts. Still having trouble keeping my pacing and heart rate down but it will come as long as I continue to focus on it.
Brick today went well (especially the swim!) though it was ridiculously windy on my run (30 mph gusty winds). I'm also playing with my form a bit - trying to strike with flat feet instead of heel first. Still a bit awkward but it'll come in time.
Tuesday, November 14, 2006
Foundation
Today was my first workout of the "off-season". For me, starting off-season workouts is like hitting the reset button. It's an opportunity for a fresh start. Volumes are reduced. Intensity is shelved. Back to basics.
It's not easy. It's an abrupt transition - going from high intensity tempo, interval, and speed work to lots of LSD workouts in low heart rate zones. To keep my heart rates on target I have to go in what now feels like slow motion. It feels like I'm slacking. Dennis, my left side shoulder angel - the evil one, whispers in my ear that I should be going harder or I'll lose all I've built over the last year.
My right side shoulder angel, the nameless one - the good one, assures me that this isn't the case. I've learned over time that my body and mind both need this time to slow down. To rebuild the foundation. I've learned that if I go slow now I'll be able to go fast in the spring. In many respects it's like adding a floor to a skyscraper. In order to go higher you need to go back and reinforce the foundation. If you don't reinforce the foundation the whole thing will come crashing down.
Be patient and take the time in your off-season to build a strong, solid foundation. If you do this now then come spring you'll be able to soar into the clouds. Don't do it and you may have to settle for watching those who did from the sidelines.
Workout Summary
1440 yd swim - LSD
45 minute spin class - hills (hit the saddle anytime my HR climbed above Z 3.5)
3 mile run - LSD
45 minute circuit/core/stretching (CCS)
Aside from my swim mask fogging up mercilessly my swim was still smooth after taking more than two weeks off. Need to get some wax plugs for my ears - I get more water in my left ear when doing left side breathing which is irritating.
The spin instructor asked if I was ok after spin class! I guess she's used to me going all out for the entire class. After explaining myself she said "that's a great idea - I should do that.".
Had a tough time reigning in the run. My legs are still a bit flat after the marathon but much to my surprise they still wanted to go at a fairly quick pace. Unfortunately the pace they wanted brought my heart rate into Z4, so I bit the bullet and slowed to a 9 mpm pace which brought my heart rate down where I wanted it.
Increased my C/C/S time by doing three sets of circuit instead of my normal two. Will throw in some Yoga later tonight.
It's not easy. It's an abrupt transition - going from high intensity tempo, interval, and speed work to lots of LSD workouts in low heart rate zones. To keep my heart rates on target I have to go in what now feels like slow motion. It feels like I'm slacking. Dennis, my left side shoulder angel - the evil one, whispers in my ear that I should be going harder or I'll lose all I've built over the last year.
My right side shoulder angel, the nameless one - the good one, assures me that this isn't the case. I've learned over time that my body and mind both need this time to slow down. To rebuild the foundation. I've learned that if I go slow now I'll be able to go fast in the spring. In many respects it's like adding a floor to a skyscraper. In order to go higher you need to go back and reinforce the foundation. If you don't reinforce the foundation the whole thing will come crashing down.
Be patient and take the time in your off-season to build a strong, solid foundation. If you do this now then come spring you'll be able to soar into the clouds. Don't do it and you may have to settle for watching those who did from the sidelines.
Workout Summary
Aside from my swim mask fogging up mercilessly my swim was still smooth after taking more than two weeks off. Need to get some wax plugs for my ears - I get more water in my left ear when doing left side breathing which is irritating.
The spin instructor asked if I was ok after spin class! I guess she's used to me going all out for the entire class. After explaining myself she said "that's a great idea - I should do that.".
Had a tough time reigning in the run. My legs are still a bit flat after the marathon but much to my surprise they still wanted to go at a fairly quick pace. Unfortunately the pace they wanted brought my heart rate into Z4, so I bit the bullet and slowed to a 9 mpm pace which brought my heart rate down where I wanted it.
Increased my C/C/S time by doing three sets of circuit instead of my normal two. Will throw in some Yoga later tonight.
Thursday, November 09, 2006
Sandbagging
I've received this in the past and thought it was hysterical - I'm sure you'll see a bit of yourself somewhere in here!
Cyclists are the biggest sandbaggers and secret trainers around - they'll say anything to soften you up for the kill. Don't let this happen you. Study this handy rider's phrasebook to find out what they really mean when they say:
"I'm out of shape"
Translation: I ride 400 miles a week and haven't missed a day since the Ford Administration. I replace my 11-tooth cog more often than you wash your shorts. My body fat percentage is lower than your mortgage rate.
"I'm not that into competition. I'm just riding to stay in shape"
Translation: I will attack until you collapse in the gutter, babbling and whimpering. I will win the line sprint if I have to force you into oncoming traffic. I will crest this hill first if I have to grab your seat post, and spray energy drink into your eyes.
"I'm on my beater bike"
Translation: I had this baby custom-made in Tuscany using titanium blessed by the Pope. I took it to a wind tunnel and it disappeared. It weighs less than a fart and costs more than a divorce.
"Its not that hilly"
Translation: This climb lasts longer than a presidential campaign. Be careful on the steep sections or you'll fall over--backward. You have a 39x23 low gear? Here's the name of my knee surgeon.
"You're doing great, honey."
Translation: Yo, lard ass, I'd like to get home before midnight. This is what you get for spending the winter decorating and eating chocolate. I shoulda married that cute Cat 1 racer when I had the chance.
"This is a no-drop ride"
Translation: I'll need an article of your clothing for the search-and-rescue dogs.
"It's not that far"
Translation: Bring your passport
Cyclists are the biggest sandbaggers and secret trainers around - they'll say anything to soften you up for the kill. Don't let this happen you. Study this handy rider's phrasebook to find out what they really mean when they say:
"I'm out of shape"
Translation: I ride 400 miles a week and haven't missed a day since the Ford Administration. I replace my 11-tooth cog more often than you wash your shorts. My body fat percentage is lower than your mortgage rate.
"I'm not that into competition. I'm just riding to stay in shape"
Translation: I will attack until you collapse in the gutter, babbling and whimpering. I will win the line sprint if I have to force you into oncoming traffic. I will crest this hill first if I have to grab your seat post, and spray energy drink into your eyes.
"I'm on my beater bike"
Translation: I had this baby custom-made in Tuscany using titanium blessed by the Pope. I took it to a wind tunnel and it disappeared. It weighs less than a fart and costs more than a divorce.
"Its not that hilly"
Translation: This climb lasts longer than a presidential campaign. Be careful on the steep sections or you'll fall over--backward. You have a 39x23 low gear? Here's the name of my knee surgeon.
"You're doing great, honey."
Translation: Yo, lard ass, I'd like to get home before midnight. This is what you get for spending the winter decorating and eating chocolate. I shoulda married that cute Cat 1 racer when I had the chance.
"This is a no-drop ride"
Translation: I'll need an article of your clothing for the search-and-rescue dogs.
"It's not that far"
Translation: Bring your passport
Tuesday, November 07, 2006
NYC Marathon Trip Report
Short version: 3:51 - my 2nd fastest time for a marathon!
NYC Arrival
My first view of the city was from the window of the plane as we descended into LaGuardia airport. I quickly identified the Empire State building and watched as the skyline rolled out before me. I saw the bridges connecting the rest of the world to Manhattan Island like arteries to a gigantic pulsing heart. I could already feel the energy that surrounded the place and I hadn't even stepped foot onto it yet. My nervousness and apprehension switched to excitement and anticipation as the energy of the city washed over me.
I arrived at the Kitano Hotel after an uneventful cab ride. The staff at the hotel was extremely friendly and helpful. I'd definitely stay here again. The rooms were small but clean. The price for the location was reasonable. The clerk informed me that my room wouldn't be ready until later (3) so I dropped off my bags and hit the streets.
I quickly found the New York Public Library which is where the buses would pick me up the following morning and transport me to the start of the marathon on Staten Island. The library was only three blocks away from the hotel - perfect! After a quick lunch at Chipotle's I wandered the streets for a while, making my way to the Marriott Hotel which was one of the stops for the shuttle buses that would take me to the Javits Center for packet pickup and a bit of pre-race shopping. On the way I stumbled upon Times Square - what an absolutely amazing place. Images from television really don't capture the feeling of the place - the lights, the crowds, the energy, it was intoxicating.
I grabbed the shuttle to the Javits Center and picked up my packet. While looking at jackets I looked up and saw someone I recognized! One of the Moms from my son's hockey team was on the other side of the rack looking as shocked as I was!! Neither of us had any idea that we were both doing the marathon - what are the odds of that?!? After chatting for a bit we said our good lucks and I headed back to the hotel to get checked in, find something to eat, and then get to bed early in preparation for the following day.
Staging Area
Getting to the staging area was remarkably easy. Bus after bus lined up, loaded up, and headed towards Staten Island from the library. Getting on was simple and uneventful, as was the ride out to the starting point at Staten Island which lasted about a 1/2 hour.
Then came the waiting. The logistics of starting the race at Staten Island require shuttling runners to the island well in advance of the starting time. I had taken one of the later buses and still arrived 3 hours before the 10 o'clock start. The temperature was in the low forties and I was freezing within minutes of getting off the bus. After what seemed to be an endless wait we were finally told to head for the corrals and line up according to our bib numbers. The wait was finally over!
The Start
We made our way up onto the Staten Island bridge. Somehow I got lumped in to a huge group of Italians who spontaneously broke into song, shifting the whole feeling from a nervous anticipation to an enthusiastic festival like atmosphere. You just gotta love the Italians.
Suddenly the canon went off and the classic Sinatra version of New York, New York was blasting through the load speakers. We were off!
The First Half
I had a great first half. I slowly and methodically threaded my way through piles of people. The crowd support as we moved through Brooklyn was absolutely amazing. I wished a hundred times over that I had worn something with my name on it. The crowd seemed to pick out everyone with a name and cheered them on enthusiastically. Little kids lined up to receive high fives, grinning from ear to ear as runners complied. At the eight mile mark I had reeled in the 3:40 pace team. By eleven I had the 3:30 pace team in my sights. I was on pace for a 3:30 finish. I let my excitement get the best of me. Dumb, dumb, dumb.
The Third Quarter
It was the Queensboro Bridge at mile 15 that finally kicked my ass and put me back in my place. That was where the real pain and suffering began. Driving in a car you don't realize how tall these damn bridges are. You notice every single inch of them when you're running up them. Running down them is equally as bad as your quads are pounded into mush. By the time I passed over the Queensboro and hit the streets of the Upper East Side I was toast. I had long since watched the 3:30 pace team go and the 3:40 pace team blew by as I walked the aid station at mile 18. My legs were beginning to hurt at this point - not a good sign.
Through the Bronx some well meaning and spirited spectators were handing out Orange slices to the runners. I found out the hard way that Orange peels are just as slippery as Banana peels. I went from upright to on my butt in seconds. Oh man that sucked. I picked myself up, dusted my self off, and continued slogging my way to Manhattan.
The Fourth Quarter
After watching the 3:50 pace team cruise by at mile 21 I was beginning to get a bit down on myself. I had allowed myself to get taken in by the race and was now beginning to pay the price. My quads burned and felt like they were being punched with each step. I had developed a sharp pain in my lower right calf that seemed to rip through me with every step I took. The bottoms of my feet were sore. My big toes were sore. I got passed by a guy wearing a pink tutu and pink shoes.
Crossing the bridge back to Manhattan Island I looked up and saw a guy sitting down and resting on the side of the bridge, his prosthetic leg propped up next to him. He looked tired but determined. As hard as things were for me I can't even begin to imagine what him and all the other disabled runners went through that day. I set aside my feelings of self pity and doubt. This wasn't about finishing fast or finishing good. This was simply about finishing. Period.
The route took us up 5th Avenue past Central Park North where Central Park begins. The crowds began to get more dense and cheering got more loud. As we ran through Central Park my legs continued to scream but I had long since shut them out. I was going to finish and that was the end of it. A sign ahead said 400 yds. Then 300 yds. That quick? Why does it take football players so long to run 100 yds? 200 yds. I could see the finish line. 100 yds. 0. I could barely hear the squeal of my chip passing over the timing mat - the crowds were deafening. I made it. A volunteer hung the finisher medal around my neck and it was all I could do to stop from bursting into tears.
Aftermath
Getting a cab was impossible. The entire area was a sea of people. I consigned myself to the two and a half mile walk back to my hotel. Probably not a bad idea to keep moving - my legs were extremely sore and I knew that if I sat in a cab I wouldn't be able to get up.
I literally ate my way back to the hotel. After exiting the park I saw a hot dog stand and got a chicken shishkabob and continued walking down Broadway. I stopped at another two blocks away and got a pretzel and a hot dog across from the Ed Sullivan Theater - where the David Letterman show is aired. At the next stand I got a bag of roasted almonds. Three blocks from the hotel I had a bagel and another hot dog.
I arrived at my hotel, soaked in the tub for an hour, ordered room service (the food at the Kitano was awesome!), and watched the Rangers game on TV. Then at last came sleep. What a day.
NYC Arrival
My first view of the city was from the window of the plane as we descended into LaGuardia airport. I quickly identified the Empire State building and watched as the skyline rolled out before me. I saw the bridges connecting the rest of the world to Manhattan Island like arteries to a gigantic pulsing heart. I could already feel the energy that surrounded the place and I hadn't even stepped foot onto it yet. My nervousness and apprehension switched to excitement and anticipation as the energy of the city washed over me.
I arrived at the Kitano Hotel after an uneventful cab ride. The staff at the hotel was extremely friendly and helpful. I'd definitely stay here again. The rooms were small but clean. The price for the location was reasonable. The clerk informed me that my room wouldn't be ready until later (3) so I dropped off my bags and hit the streets.
I quickly found the New York Public Library which is where the buses would pick me up the following morning and transport me to the start of the marathon on Staten Island. The library was only three blocks away from the hotel - perfect! After a quick lunch at Chipotle's I wandered the streets for a while, making my way to the Marriott Hotel which was one of the stops for the shuttle buses that would take me to the Javits Center for packet pickup and a bit of pre-race shopping. On the way I stumbled upon Times Square - what an absolutely amazing place. Images from television really don't capture the feeling of the place - the lights, the crowds, the energy, it was intoxicating.
I grabbed the shuttle to the Javits Center and picked up my packet. While looking at jackets I looked up and saw someone I recognized! One of the Moms from my son's hockey team was on the other side of the rack looking as shocked as I was!! Neither of us had any idea that we were both doing the marathon - what are the odds of that?!? After chatting for a bit we said our good lucks and I headed back to the hotel to get checked in, find something to eat, and then get to bed early in preparation for the following day.
Staging Area
Getting to the staging area was remarkably easy. Bus after bus lined up, loaded up, and headed towards Staten Island from the library. Getting on was simple and uneventful, as was the ride out to the starting point at Staten Island which lasted about a 1/2 hour.
Then came the waiting. The logistics of starting the race at Staten Island require shuttling runners to the island well in advance of the starting time. I had taken one of the later buses and still arrived 3 hours before the 10 o'clock start. The temperature was in the low forties and I was freezing within minutes of getting off the bus. After what seemed to be an endless wait we were finally told to head for the corrals and line up according to our bib numbers. The wait was finally over!
The Start
We made our way up onto the Staten Island bridge. Somehow I got lumped in to a huge group of Italians who spontaneously broke into song, shifting the whole feeling from a nervous anticipation to an enthusiastic festival like atmosphere. You just gotta love the Italians.
Suddenly the canon went off and the classic Sinatra version of New York, New York was blasting through the load speakers. We were off!
The First Half
I had a great first half. I slowly and methodically threaded my way through piles of people. The crowd support as we moved through Brooklyn was absolutely amazing. I wished a hundred times over that I had worn something with my name on it. The crowd seemed to pick out everyone with a name and cheered them on enthusiastically. Little kids lined up to receive high fives, grinning from ear to ear as runners complied. At the eight mile mark I had reeled in the 3:40 pace team. By eleven I had the 3:30 pace team in my sights. I was on pace for a 3:30 finish. I let my excitement get the best of me. Dumb, dumb, dumb.
The Third Quarter
It was the Queensboro Bridge at mile 15 that finally kicked my ass and put me back in my place. That was where the real pain and suffering began. Driving in a car you don't realize how tall these damn bridges are. You notice every single inch of them when you're running up them. Running down them is equally as bad as your quads are pounded into mush. By the time I passed over the Queensboro and hit the streets of the Upper East Side I was toast. I had long since watched the 3:30 pace team go and the 3:40 pace team blew by as I walked the aid station at mile 18. My legs were beginning to hurt at this point - not a good sign.
Through the Bronx some well meaning and spirited spectators were handing out Orange slices to the runners. I found out the hard way that Orange peels are just as slippery as Banana peels. I went from upright to on my butt in seconds. Oh man that sucked. I picked myself up, dusted my self off, and continued slogging my way to Manhattan.
The Fourth Quarter
After watching the 3:50 pace team cruise by at mile 21 I was beginning to get a bit down on myself. I had allowed myself to get taken in by the race and was now beginning to pay the price. My quads burned and felt like they were being punched with each step. I had developed a sharp pain in my lower right calf that seemed to rip through me with every step I took. The bottoms of my feet were sore. My big toes were sore. I got passed by a guy wearing a pink tutu and pink shoes.
Crossing the bridge back to Manhattan Island I looked up and saw a guy sitting down and resting on the side of the bridge, his prosthetic leg propped up next to him. He looked tired but determined. As hard as things were for me I can't even begin to imagine what him and all the other disabled runners went through that day. I set aside my feelings of self pity and doubt. This wasn't about finishing fast or finishing good. This was simply about finishing. Period.
The route took us up 5th Avenue past Central Park North where Central Park begins. The crowds began to get more dense and cheering got more loud. As we ran through Central Park my legs continued to scream but I had long since shut them out. I was going to finish and that was the end of it. A sign ahead said 400 yds. Then 300 yds. That quick? Why does it take football players so long to run 100 yds? 200 yds. I could see the finish line. 100 yds. 0. I could barely hear the squeal of my chip passing over the timing mat - the crowds were deafening. I made it. A volunteer hung the finisher medal around my neck and it was all I could do to stop from bursting into tears.
Aftermath
Getting a cab was impossible. The entire area was a sea of people. I consigned myself to the two and a half mile walk back to my hotel. Probably not a bad idea to keep moving - my legs were extremely sore and I knew that if I sat in a cab I wouldn't be able to get up.
I literally ate my way back to the hotel. After exiting the park I saw a hot dog stand and got a chicken shishkabob and continued walking down Broadway. I stopped at another two blocks away and got a pretzel and a hot dog across from the Ed Sullivan Theater - where the David Letterman show is aired. At the next stand I got a bag of roasted almonds. Three blocks from the hotel I had a bagel and another hot dog.
I arrived at my hotel, soaked in the tub for an hour, ordered room service (the food at the Kitano was awesome!), and watched the Rangers game on TV. Then at last came sleep. What a day.
Friday, November 03, 2006
NYC Marathon Preview
Wow - more than a week since my last post! Let's see, hockey (five practices and a game tonight), Halloween, Super-D's birthday party, and a derailed project at work that needed a lot of attention. It's been a pretty busy week.
And the cherry on top? The NYC Marathon is this weekend.
This will be my first time in New York so I'm pretty excited. Unfortunately I won't be able to spend a whole lot of time there - flying in on Saturday and out on Monday. Originally I was going to fly out Sunday but it turned out to be almost $400 dollars cheaper to stay an extra night (even with hotel costs factored in)!
Truthfully the only thing that I'm nervous about is the logistics and stress of getting to the starting line. Knowing where to go to get picked up, when to be there, what to expect. I've heard horror stories of people wetting themselves because they were stuck on buses trying to get to the starting point. Staging 37000+ people on Staten Island is bound to result in a lot of delay as well as a lot of "hurry up and wait". Given my absolute requirement of coffee first thing in the morning I'll have to be pretty careful with my pre-Marathon hydration.
Once I hit the line though I know I'll be good. The buzz. The energy. The anticipation. The work part is done. It's play time!
I'm expecting to finish somewhere around 3:45 and 4 hours depending on how crowded things are and how I'm feeling. Definitely not planning a PR here - my game plan is to have fun and really enjoy the atmosphere. For those who might be keeping track of me my bib number is 11887.
Workout Summaries
9 mile run - LSD (Sunday)
5 mile run - Tempo (Thursday)
2.5 mile run - Tempo (Friday)
The 9 mile run on Sunday left me surprisingly wrecked. I think this was due to nutrition - I had about 10 minutes to shower, change, and get Super-D to hockey so I didn't get a chance to eat until a couple of hours later. Bad move.
I was very sore on Monday so I pitched Tuesday's planned 5 mile run to recover a bit more. Instead I ended up doing some Yoga on Monday and Tuesday to stretch things out a bit. I decided to pitch all my other workouts (swimming, spinning, circuit, etc.) to not aggravate the situation - no good arriving in New York overtrained and wrecked. Needed to keep my remaining taper runs in order to make sure that my new shoes are broken in for the Marathon.
My Thursday and Friday runs went well, although I still have a little tightness in my glute that causes my back to get a little sore after a while. Couple of extra Ibuprofen pills will be coming along for the ride on Sunday.
And the cherry on top? The NYC Marathon is this weekend.
This will be my first time in New York so I'm pretty excited. Unfortunately I won't be able to spend a whole lot of time there - flying in on Saturday and out on Monday. Originally I was going to fly out Sunday but it turned out to be almost $400 dollars cheaper to stay an extra night (even with hotel costs factored in)!
Truthfully the only thing that I'm nervous about is the logistics and stress of getting to the starting line. Knowing where to go to get picked up, when to be there, what to expect. I've heard horror stories of people wetting themselves because they were stuck on buses trying to get to the starting point. Staging 37000+ people on Staten Island is bound to result in a lot of delay as well as a lot of "hurry up and wait". Given my absolute requirement of coffee first thing in the morning I'll have to be pretty careful with my pre-Marathon hydration.
Once I hit the line though I know I'll be good. The buzz. The energy. The anticipation. The work part is done. It's play time!
I'm expecting to finish somewhere around 3:45 and 4 hours depending on how crowded things are and how I'm feeling. Definitely not planning a PR here - my game plan is to have fun and really enjoy the atmosphere. For those who might be keeping track of me my bib number is 11887.
Workout Summaries
The 9 mile run on Sunday left me surprisingly wrecked. I think this was due to nutrition - I had about 10 minutes to shower, change, and get Super-D to hockey so I didn't get a chance to eat until a couple of hours later. Bad move.
I was very sore on Monday so I pitched Tuesday's planned 5 mile run to recover a bit more. Instead I ended up doing some Yoga on Monday and Tuesday to stretch things out a bit. I decided to pitch all my other workouts (swimming, spinning, circuit, etc.) to not aggravate the situation - no good arriving in New York overtrained and wrecked. Needed to keep my remaining taper runs in order to make sure that my new shoes are broken in for the Marathon.
My Thursday and Friday runs went well, although I still have a little tightness in my glute that causes my back to get a little sore after a while. Couple of extra Ibuprofen pills will be coming along for the ride on Sunday.
Friday, October 27, 2006
Break Out
I can usually tell when it's time. First my runs begin to feel a bit flat. They lack the spring and flow they once had. They go from an exhilarating cruise to a dull plod. My shoes are comfortable and broken in but I'm on the edge of comfort now. Performance is beginning to decrease. It's time to move on.
The first run in new shoes is always a bit uncomfortable. A little to stiff here. A little funny feeling there. Flow and rhythm seem a bit off, much like the first dance with a new partner. Until you become accustomed to the subtle differences of your new partner it feels awkward. You suffer from the proverbial two left feet.
After the first few runs the shoes become broken in. They begin to adapt to your style. The stiff parts become pliable. The funny feeling becomes the normal feeling. You adapt to the new shoes. The new shoes adapt to you. Uncomfortable becomes comfortable. Performance begins to increase again. You begin to break out. You begin to push through the boundaries that comfort began to erect.
Sometimes being comfortable is not a good thing. It can sometimes mean that you are no longer growing. No longer progressing. It's often tempting to stay with what makes us comfortable - after all it feels good! It makes us feel warm and content. But after a while it can cause us to plateau and decline. Moving from an exhilarating cruise to a dull plod on flat shoes.
Workout Summary (Thursday)
45 minute swim - S&D
45 minute spin class - hills
5.5 mile run - tempo
Workout Summary (Friday)
1440 yd swim
Got to break in my new shoes during my run on Thursday. Don't know if it was the shoes or the fact that I felt fully recovered but my run was outstanding. After a .25 mile warm-up I managed to keep my average pace to around a 7:45 mpm for five miles. Heart rates were a bit on the high side (duh) but it didn't feel like I was really struggling. If only I could keep that pace for 20! Planning on an 8 or so mile long run on Sunday and then two more tempo runs at about 3 miles before heading for New York next weekend for the marathon.
Had to pull the plug on the long swim today about 2/3 through my planned 2K swim due to a weird muscle pull in my left leg. It was bad enough that it messed with my stroke mechanics (it was one of those sharp, "take-that" sort of pains) so I invoked my "if it messes up form, stop" rule. The weird bit is that I don't feel it at all walking or running.
The first run in new shoes is always a bit uncomfortable. A little to stiff here. A little funny feeling there. Flow and rhythm seem a bit off, much like the first dance with a new partner. Until you become accustomed to the subtle differences of your new partner it feels awkward. You suffer from the proverbial two left feet.
After the first few runs the shoes become broken in. They begin to adapt to your style. The stiff parts become pliable. The funny feeling becomes the normal feeling. You adapt to the new shoes. The new shoes adapt to you. Uncomfortable becomes comfortable. Performance begins to increase again. You begin to break out. You begin to push through the boundaries that comfort began to erect.
Sometimes being comfortable is not a good thing. It can sometimes mean that you are no longer growing. No longer progressing. It's often tempting to stay with what makes us comfortable - after all it feels good! It makes us feel warm and content. But after a while it can cause us to plateau and decline. Moving from an exhilarating cruise to a dull plod on flat shoes.
Workout Summary (Thursday)
Workout Summary (Friday)
Got to break in my new shoes during my run on Thursday. Don't know if it was the shoes or the fact that I felt fully recovered but my run was outstanding. After a .25 mile warm-up I managed to keep my average pace to around a 7:45 mpm for five miles. Heart rates were a bit on the high side (duh) but it didn't feel like I was really struggling. If only I could keep that pace for 20! Planning on an 8 or so mile long run on Sunday and then two more tempo runs at about 3 miles before heading for New York next weekend for the marathon.
Had to pull the plug on the long swim today about 2/3 through my planned 2K swim due to a weird muscle pull in my left leg. It was bad enough that it messed with my stroke mechanics (it was one of those sharp, "take-that" sort of pains) so I invoked my "if it messes up form, stop" rule. The weird bit is that I don't feel it at all walking or running.
Tuesday, October 24, 2006
Instincts
My son (henceforth known as Super-D) has been playing forward since spring hockey last April. About a week ago one of the coaches approached me and asked if Super-D had ever played defense before. I should have known change was afoot.
At our Friday night game one of the coaches walked up as I was tying Super-D's skates. "We're a little short handed - can you play defense tonight?" Super-D reluctantly nodded. After the coach left he told me he didn't want to play defense. Being a parent I hear on multiple levels. What he was really saying was that he wasn't prepared to play defense.
Super-D likes order. He likes to know what is going to happen, the order it will happen in, and when it's going to happen. Super-D does not like surprises. He hasn't learned yet that sometimes you need to slip in. To flow. He hasn't learned how to not overthink things. To instead trust his instincts and training. "The coaches know you can do this and your team needs you. You know how to play this position - just trust your instincts."
Sometimes your head gets in the way. It's easy to get caught up by the what ifs and intimidated by the unknowns. That's where your training comes in. If you've trained well then your body knows what to do provided that you don't get in its way. When your head gets in the way it's time to shut it down. To convert the frothing sea of white caps to the glass like surface of a tranquil mountain lake. Easier said than done - training is required here as well.
We won our second game of the season that night. The coaches attributed the win to three factors - our shots on goal were high, our forwards were aggressive on the puck, and Super-D was outstanding on defense. Super-D was totally pumped coming off the ice. He knew he had just played his best game of the year. And unbeknownst to him he had just learned a valuable life lesson - that sometimes you need to just jump in in order to break through.
Workout Summary
1800 yd swim - tempo
45 minute spin class - anerobic intervals
6 mile run - tempo
30 minutes circuit/core/stretching
Overall energy was a bit low but my legs felt good during the run and spin.
Today's tempo run saw the return of decent pacing - after a long warmup (holy crap was it cold this morning) I ratcheted up the pace and held it under 8 minute miles for about four miles. Felt a bit of tightness in the hips so I opened up my stride a bit to stretch things out. Will have to remember to stretch some more later tonight - cold weather and tight muscles are not a good combination.
At our Friday night game one of the coaches walked up as I was tying Super-D's skates. "We're a little short handed - can you play defense tonight?" Super-D reluctantly nodded. After the coach left he told me he didn't want to play defense. Being a parent I hear on multiple levels. What he was really saying was that he wasn't prepared to play defense.
Super-D likes order. He likes to know what is going to happen, the order it will happen in, and when it's going to happen. Super-D does not like surprises. He hasn't learned yet that sometimes you need to slip in. To flow. He hasn't learned how to not overthink things. To instead trust his instincts and training. "The coaches know you can do this and your team needs you. You know how to play this position - just trust your instincts."
Sometimes your head gets in the way. It's easy to get caught up by the what ifs and intimidated by the unknowns. That's where your training comes in. If you've trained well then your body knows what to do provided that you don't get in its way. When your head gets in the way it's time to shut it down. To convert the frothing sea of white caps to the glass like surface of a tranquil mountain lake. Easier said than done - training is required here as well.
We won our second game of the season that night. The coaches attributed the win to three factors - our shots on goal were high, our forwards were aggressive on the puck, and Super-D was outstanding on defense. Super-D was totally pumped coming off the ice. He knew he had just played his best game of the year. And unbeknownst to him he had just learned a valuable life lesson - that sometimes you need to just jump in in order to break through.
Workout Summary
Overall energy was a bit low but my legs felt good during the run and spin.
Today's tempo run saw the return of decent pacing - after a long warmup (holy crap was it cold this morning) I ratcheted up the pace and held it under 8 minute miles for about four miles. Felt a bit of tightness in the hips so I opened up my stride a bit to stretch things out. Will have to remember to stretch some more later tonight - cold weather and tight muscles are not a good combination.
Monday, October 23, 2006
Summaries
Workout Summary
2700 yd swim (Friday)
15 mile run (Sunday)
Weekly Summary
Definitely felt the after affects of my long run last weekend during my Tuesday and Thursday bricks this week. My overall energy level was quite low and I was pretty slow in all disciplines.
Decided to cut back on the long swim a little - at least until the marathon is over and I get back into base training. Form focus on Thursdays continues to pay dividends on the long swim - my rotation and positioning is better and I'm able to feel my pull from my core even when I'm not going all out.
Skipped the long bike again this week - Saturday turned out to be a busy day (hair cut, travel hockey game in the morning, trip to Madison to see a hockey game in the afternoon/evening) so I punted.
After watching the Chicago marathon coverage on TV I headed out for the long run on Sunday. About 8 miles in I started getting random aches and pains in my knees and hips, but I think it was due to the cold conditions (30 degrees and windy) as well as residual stress from the previous weekend, so no cause for concern at this point. Today (Monday) my legs feel tight but not wrecked, so I'll throw in a bit of tempo work this week before tapering next week.
I had been lamenting at how slow my long runs have been the last couple of weeks so I decided to do some analysis on the data I've gathered over the last six months. The data shows my last four long runs have actually been faster than average, and I'm able to run faster now at a given heart rate than at my midseason peaks. Sweet!
Weekly Summary
Definitely felt the after affects of my long run last weekend during my Tuesday and Thursday bricks this week. My overall energy level was quite low and I was pretty slow in all disciplines.
Decided to cut back on the long swim a little - at least until the marathon is over and I get back into base training. Form focus on Thursdays continues to pay dividends on the long swim - my rotation and positioning is better and I'm able to feel my pull from my core even when I'm not going all out.
Skipped the long bike again this week - Saturday turned out to be a busy day (hair cut, travel hockey game in the morning, trip to Madison to see a hockey game in the afternoon/evening) so I punted.
After watching the Chicago marathon coverage on TV I headed out for the long run on Sunday. About 8 miles in I started getting random aches and pains in my knees and hips, but I think it was due to the cold conditions (30 degrees and windy) as well as residual stress from the previous weekend, so no cause for concern at this point. Today (Monday) my legs feel tight but not wrecked, so I'll throw in a bit of tempo work this week before tapering next week.
I had been lamenting at how slow my long runs have been the last couple of weeks so I decided to do some analysis on the data I've gathered over the last six months. The data shows my last four long runs have actually been faster than average, and I'm able to run faster now at a given heart rate than at my midseason peaks. Sweet!
Thursday, October 19, 2006
The Point
What is your point?
This entered my mind as I pushed off the wall for another lap. I hesitated then hit the brakes and promptly stopped. Right. Point. Don't have one. Need one. Can't continue without one.
I had just come inches from slipping into a "do it to get it over with" mindset. This mindset defeats the entire purpose of drills. Drills are the time to focus on your problem areas and correct imperfections in your form. Without them endless repetition of the same imperfections wreck your form and prevent you from developing.
Once at the pool a fellow triathlete proudly told me that he had just finished 2000 yards with a pull buoy. Why? I asked. I was drilling he replied. What did you learn? Got a blank stare on that one.
If you have no reason for doing a drill you probably shouldn't be doing it. Time spent on a drill without reason is for the most part wasted time. Any benefit you hope to gain from doing the drill only comes by focusing on the point of the drill. Do you know how to do the drill correctly? What is the drill supposed to teach you? Are you focused on that point - or are you just going through the motions?
I stood with my head a little above the surface thinking about my point. I'm still having problems with balance and positioning when I breathe on my left side. I decided to do alternate breaths for 4 laps, breathing on every single stroke for the first two laps, and every other stroke for the second two laps. The focus for the first set was to get my rotation and extension symmetrical. The focus for the second set was also on symmetry, but with a focus on my arm position during the reach.
There it was. My point. I ducked my head under the water and pushed off the wall.
Workout Summary (Tuesday)
1800 yd swim - LSD
45 minute spin class - endurance
6.5 mile run - LSD
30 minutes circuit(weights)/core/stretching
Workout Summary (Thursday)
50 minute S&D swim
45 minute spin class - hills
6.5 mile run - 1/2 LSD, 1/2 tempo
30 minutes circuit(cables)/core/stretching
My runs this week have been the slowest they've been in a long time - about a 9 mpm pace over the full distance. Guess the big runs over the last few weekends are taking their toll. Fortunately my last 20+ mile run before the marathon is complete so I can focus a bit getting my pace back as I taper down. Once again I'm not too concerned though - more focused on being comfortable then fast for the marathon.
In general I felt stronger during today's workouts (especially during spin class) then on Tuesday's workouts. Probably should have either taken the day off or trimmed my time back as I was still pretty trashed from Sunday's long run.
This entered my mind as I pushed off the wall for another lap. I hesitated then hit the brakes and promptly stopped. Right. Point. Don't have one. Need one. Can't continue without one.
I had just come inches from slipping into a "do it to get it over with" mindset. This mindset defeats the entire purpose of drills. Drills are the time to focus on your problem areas and correct imperfections in your form. Without them endless repetition of the same imperfections wreck your form and prevent you from developing.
Once at the pool a fellow triathlete proudly told me that he had just finished 2000 yards with a pull buoy. Why? I asked. I was drilling he replied. What did you learn? Got a blank stare on that one.
If you have no reason for doing a drill you probably shouldn't be doing it. Time spent on a drill without reason is for the most part wasted time. Any benefit you hope to gain from doing the drill only comes by focusing on the point of the drill. Do you know how to do the drill correctly? What is the drill supposed to teach you? Are you focused on that point - or are you just going through the motions?
I stood with my head a little above the surface thinking about my point. I'm still having problems with balance and positioning when I breathe on my left side. I decided to do alternate breaths for 4 laps, breathing on every single stroke for the first two laps, and every other stroke for the second two laps. The focus for the first set was to get my rotation and extension symmetrical. The focus for the second set was also on symmetry, but with a focus on my arm position during the reach.
There it was. My point. I ducked my head under the water and pushed off the wall.
Workout Summary (Tuesday)
Workout Summary (Thursday)
My runs this week have been the slowest they've been in a long time - about a 9 mpm pace over the full distance. Guess the big runs over the last few weekends are taking their toll. Fortunately my last 20+ mile run before the marathon is complete so I can focus a bit getting my pace back as I taper down. Once again I'm not too concerned though - more focused on being comfortable then fast for the marathon.
In general I felt stronger during today's workouts (especially during spin class) then on Tuesday's workouts. Probably should have either taken the day off or trimmed my time back as I was still pretty trashed from Sunday's long run.
Monday, October 16, 2006
Summaries
Workout Summary
3060 yd swim - LSD - continuous (Friday)
21.5 mile run - LSD (Sunday)
Weekly Summary
Mid week bricks were a mixed bag - Tuesday I felt pretty strong but Thursday was a bit of a struggle energy wise.
My long swim on Friday went well - backing off on Tuesday and Thursday paid off and I ended up going 500 or so yards more than I was originally planning. Over the winter I'm going to try to keep my swim and run volumes fairly high. That way when spring comes I'll only need to catch up on the bike, instead of all three like I did at the beginning of this season.
Blew the bike workout on Saturday. Had originally planned on getting out on the mountain bike for a bit but when the alarm went off at 6 I decided I needed the sleep more. My priorities over the winter will be running and swimming so if I blow a long bike workout now and then I'm not going to get too worked up about it. Plus I didn't want to be a zombie for my "date" with my wife on Saturday evening. We celebrated 11 years of marriage at Harvest located at the Pheasant Run Resort. I'd highly recommend it - service was excellent as was the food (and of course the company!).
To make up for skipping my long run last weekend (due to the hilly) I decided to get in one last 20 miler before tapering down for the marathon. About 2/3 through the run the bottoms of my feet started getting sore - which means it's time for a new pair of running shoes. Other than some minor/typical joint aches and pains the run went very well. My pacing was pretty slow (around a 9:30 mpm) compared to my PR pace (8:24 mpm) but I'm not going for a PR in New York so I'm not too concerned.
Weekly Summary
Mid week bricks were a mixed bag - Tuesday I felt pretty strong but Thursday was a bit of a struggle energy wise.
My long swim on Friday went well - backing off on Tuesday and Thursday paid off and I ended up going 500 or so yards more than I was originally planning. Over the winter I'm going to try to keep my swim and run volumes fairly high. That way when spring comes I'll only need to catch up on the bike, instead of all three like I did at the beginning of this season.
Blew the bike workout on Saturday. Had originally planned on getting out on the mountain bike for a bit but when the alarm went off at 6 I decided I needed the sleep more. My priorities over the winter will be running and swimming so if I blow a long bike workout now and then I'm not going to get too worked up about it. Plus I didn't want to be a zombie for my "date" with my wife on Saturday evening. We celebrated 11 years of marriage at Harvest located at the Pheasant Run Resort. I'd highly recommend it - service was excellent as was the food (and of course the company!).
To make up for skipping my long run last weekend (due to the hilly) I decided to get in one last 20 miler before tapering down for the marathon. About 2/3 through the run the bottoms of my feet started getting sore - which means it's time for a new pair of running shoes. Other than some minor/typical joint aches and pains the run went very well. My pacing was pretty slow (around a 9:30 mpm) compared to my PR pace (8:24 mpm) but I'm not going for a PR in New York so I'm not too concerned.
Thursday, October 12, 2006
Preparation
The first hard freeze of the year. Time to drag out the mits and tights. It's only October. I think it's going to be a long winter....
In the past I've made amends with the treadmill and spin bike by the first hard freeze. This year things are going to be a bit different though. While I have given in to the spin bike I'm holding the line on the run. My run season last year started out miserably which I'm convinced is due to spending all my time over the winter on the treadmill. Not this year. This year I'm set on running outside unless it's below 10 degrees or my route is covered by ice and snow.
This seemed like a great decision when I came up with it in the waning days of summer. This morning I got to put it to the test. It was very cold, especially into the wind. Oh yeah, wind chill. I remember that. I remember it sucks. Yep. Still sucks.
One of the things that got me through was focusing on the "what ifs". What if it's cold for the New York marathon? What if it's cold and windy? Cold and rainy? Snowing?
Training is preparation. Preparation builds confidence. If I don't train in bad conditions how will I learn how to deal with them? How will I know how much stuff to wear? How will I know what nutrition to bring? Do I get blisters easier? Do I need more pain management meds? What mental demons are going to attack me and how will I defeat them?
Do I want to seek these answers during the event? Silly rabbit, the time to seek the answers to the "what ifs" is in training, not during an event. If I don't train in bad conditions then I waste an opportunity to build the confidence I'll need to deal with them. If I do train in bad conditions I'll know that I'm prepared to handle them during an event. One less thing to stress about. Now if I could just stop worrying about whether or not I've set the hotel alarm clock correctly I'd be golden.
Workout Summary
50 minute swim - S&D
45 minute spin class - endurance (seated mid zone 3 the entire class)
6.5 mile run - Z2/Z3 boundary
20 minutes circuit(cables)/core/stretching
For the S&D swim I focused on left side breathing. Still not completely comfortable yet but I am seeing progress. I noticed that I'm not bouncing up and down as much. My pull still isn't completely symmetrical when alternating breaths though. Oh well - have the whole winter to work that out.
My run this morning was flat compared to my Tuesday run. Combination of improper nutrition (low carbs) last night as well as doing high tension endurance work during spin class. Being weighed down by an additional ten pounds of clothing probably didn't help things any.
In the past I've made amends with the treadmill and spin bike by the first hard freeze. This year things are going to be a bit different though. While I have given in to the spin bike I'm holding the line on the run. My run season last year started out miserably which I'm convinced is due to spending all my time over the winter on the treadmill. Not this year. This year I'm set on running outside unless it's below 10 degrees or my route is covered by ice and snow.
This seemed like a great decision when I came up with it in the waning days of summer. This morning I got to put it to the test. It was very cold, especially into the wind. Oh yeah, wind chill. I remember that. I remember it sucks. Yep. Still sucks.
One of the things that got me through was focusing on the "what ifs". What if it's cold for the New York marathon? What if it's cold and windy? Cold and rainy? Snowing?
Training is preparation. Preparation builds confidence. If I don't train in bad conditions how will I learn how to deal with them? How will I know how much stuff to wear? How will I know what nutrition to bring? Do I get blisters easier? Do I need more pain management meds? What mental demons are going to attack me and how will I defeat them?
Do I want to seek these answers during the event? Silly rabbit, the time to seek the answers to the "what ifs" is in training, not during an event. If I don't train in bad conditions then I waste an opportunity to build the confidence I'll need to deal with them. If I do train in bad conditions I'll know that I'm prepared to handle them during an event. One less thing to stress about. Now if I could just stop worrying about whether or not I've set the hotel alarm clock correctly I'd be golden.
Workout Summary
For the S&D swim I focused on left side breathing. Still not completely comfortable yet but I am seeing progress. I noticed that I'm not bouncing up and down as much. My pull still isn't completely symmetrical when alternating breaths though. Oh well - have the whole winter to work that out.
My run this morning was flat compared to my Tuesday run. Combination of improper nutrition (low carbs) last night as well as doing high tension endurance work during spin class. Being weighed down by an additional ten pounds of clothing probably didn't help things any.
Tuesday, October 10, 2006
Quality Time
Last night for the first time in a very very long time it was just me and my daughter (Pip). My son was at a friend's house for the day and my wife had a doctor's appointment.
We stopped in at Olive Garden for dinner. As we walked to our table people turned to look and smile as Pip and I walked hand in hand to our table. She has the affect on people sometimes. Complete strangers often call her "sunshine". The nickname fits as even at five she lights up a room when she enters. Lord help me...
After ordering food we started talking. One of those "stream of consciousness" type conversations. From puppies to best friends at school to whether or not it would rain. After a while she suddenly looked up and tilted her head. "We're talking a lot, aren't we?" she paused briefly and then she was off again, chattering away about spiders.
As I thought about it I realized how completely understated her comment was. It's been a long time since we talked for more than a couple of minutes at a stretch aside from the usual "how was your day dear?" conversations during dinner. Normally my son maintains a monopoly on my time and attention. Hockey, homework, playing catch, watching football, he is my constant shadow. Pip never complains about the lack of attention. I don't think she even realizes it. It's a pattern that has slowly developed over years so it wasn't noticeable. I've noticed it now though.
In my training I try to focus a lot on doing high quality workouts. My available time for training is very limited and must be spent and balanced very wisely. If I need to spend more time in one area I have to cut back on another. If I don't focus on getting good quality out or the workout then the time is wasted.
It occurred to me that I definitely need to apply this same thinking to my daughter. She never complains that she doesn't get as much attention, but I know that if I don't do it I will be the one who regrets. it. If I don't spend that time now I'll never get it back. And it has to be quality time. One-on-one and fully engaged - not the distracted half-here half-there time. My son won't like the time taken away - but he too must learn balance.
Time spent foolishly now sows the seeds of future regret and failure. Spend the time well.
Workout Summary
1440yd swim - skills and drills
45 minute spin class - hills
6 mile run - Z2/Z3
Trip report from the Hilly Hundred this past weekend is coming - haven't had time yet to write things up.
I tweaked a muscle in my upper back last night so I swapped my planned LSD swim for an S&D session instead. Felt pretty flat on the spin bike so I wasn't looking forward to the run. Biking legs are still recovering from the Hilly I think. Surprisingly though, once I started running I slid very quickly into a good rhythm and felt smooth and light. I ended up taking in another 1/2 mile loop - feeling a bit guilty about not running for a week.
We stopped in at Olive Garden for dinner. As we walked to our table people turned to look and smile as Pip and I walked hand in hand to our table. She has the affect on people sometimes. Complete strangers often call her "sunshine". The nickname fits as even at five she lights up a room when she enters. Lord help me...
After ordering food we started talking. One of those "stream of consciousness" type conversations. From puppies to best friends at school to whether or not it would rain. After a while she suddenly looked up and tilted her head. "We're talking a lot, aren't we?" she paused briefly and then she was off again, chattering away about spiders.
As I thought about it I realized how completely understated her comment was. It's been a long time since we talked for more than a couple of minutes at a stretch aside from the usual "how was your day dear?" conversations during dinner. Normally my son maintains a monopoly on my time and attention. Hockey, homework, playing catch, watching football, he is my constant shadow. Pip never complains about the lack of attention. I don't think she even realizes it. It's a pattern that has slowly developed over years so it wasn't noticeable. I've noticed it now though.
In my training I try to focus a lot on doing high quality workouts. My available time for training is very limited and must be spent and balanced very wisely. If I need to spend more time in one area I have to cut back on another. If I don't focus on getting good quality out or the workout then the time is wasted.
It occurred to me that I definitely need to apply this same thinking to my daughter. She never complains that she doesn't get as much attention, but I know that if I don't do it I will be the one who regrets. it. If I don't spend that time now I'll never get it back. And it has to be quality time. One-on-one and fully engaged - not the distracted half-here half-there time. My son won't like the time taken away - but he too must learn balance.
Time spent foolishly now sows the seeds of future regret and failure. Spend the time well.
Workout Summary
Trip report from the Hilly Hundred this past weekend is coming - haven't had time yet to write things up.
I tweaked a muscle in my upper back last night so I swapped my planned LSD swim for an S&D session instead. Felt pretty flat on the spin bike so I wasn't looking forward to the run. Biking legs are still recovering from the Hilly I think. Surprisingly though, once I started running I slid very quickly into a good rhythm and felt smooth and light. I ended up taking in another 1/2 mile loop - feeling a bit guilty about not running for a week.
Tuesday, October 03, 2006
Best of 2006
With the last triathlon of the season completed it's time for my "Best of" list for 2006.
Best Swim
This year the best swim this year goes to Steelhead. How cool is it to launch off the side of a pier, plunge down a 10 feet, and then pop to the surface like a cork? Because everyone was well spread out on the point to point course there wasn't the usual floating bar fight effect that a lot of triathlon swims become. I truly enjoyed every yard of the swim despite the fact that my goggles fogged continuously throughout which made for an interesting time sighting.
Best Bike
Though not the best for me time wise, the Triple T 1/2 Ironman loop takes top honors here. The course wound through very low traffic state park roads and was very hilly and challenging. This was balanced by the absolutely stunning scenery of Shawnee State Park - which made this course an absolute joy to ride.
Best Run
This one is a tough one. Of the events I did this year the only run I truly did not enjoy was the Triple T course. All said though I think that the Muncie Endurathon course edges the other events by a very slim margin. The course had it all - good scenery, well positioned rest stops, and very entertaining supporters.
Best Overall Race
Gotta go with the Muncie Endurathon here. The race was fun, well organized, had a great expo, and the post race pulled-pork barbecue sandwiches ruled. In addition this was my first non-wetsuit race - something that in the past I thought I could never pull off. Another fear cornered and tamed.
Best Pre-race Meal
The night before Steelhead, Habeela arranged for a number of bloggers to meet at Santaniello's Restaurant and Pizzeria in St. Joseph. The food was fantastic as was the company.
Best Moment
This year's best moment goes to Steelhead. As I ran down the finishing chute I saw my family cheering me on from the hill adjacent to the finishing line. Then, I looked up at the elapsed time on the official clock and realized that I had just set a new PR. Priceless baby!
All in all I had a very good season this year - solid performances and a new PR for the half distance. With one super sprint, two olympics, and four 1/2 Ironman races it was also my busiest season. Thanks to everyone who helped make this the best season yet in my relatively short triathlon career!
Workout Summary (Sunday)
19 mile LSD run - 2:53
Coming off a half the weekend before I was originally planning on doing only 15 miles for the long run, but I had time and felt good so I threw in another four mile loop. Surprisingly my legs were not trashed the day after - a bit sore and stiff but definitely not bad at all.
Was supposed to do my regular brick today but instead took it off to rest up for the Hilly Hundred trip later this week. The official ride is only Saturday and Sunday but we'll be going down Wednesday night to get in some riding Thursday and Friday. In addition we'll be throwing in some bonus miles to the official routes. This will be one of the last road rides of the season and one I look forward to year after year.
Best Swim
This year the best swim this year goes to Steelhead. How cool is it to launch off the side of a pier, plunge down a 10 feet, and then pop to the surface like a cork? Because everyone was well spread out on the point to point course there wasn't the usual floating bar fight effect that a lot of triathlon swims become. I truly enjoyed every yard of the swim despite the fact that my goggles fogged continuously throughout which made for an interesting time sighting.
Best Bike
Though not the best for me time wise, the Triple T 1/2 Ironman loop takes top honors here. The course wound through very low traffic state park roads and was very hilly and challenging. This was balanced by the absolutely stunning scenery of Shawnee State Park - which made this course an absolute joy to ride.
Best Run
This one is a tough one. Of the events I did this year the only run I truly did not enjoy was the Triple T course. All said though I think that the Muncie Endurathon course edges the other events by a very slim margin. The course had it all - good scenery, well positioned rest stops, and very entertaining supporters.
Best Overall Race
Gotta go with the Muncie Endurathon here. The race was fun, well organized, had a great expo, and the post race pulled-pork barbecue sandwiches ruled. In addition this was my first non-wetsuit race - something that in the past I thought I could never pull off. Another fear cornered and tamed.
Best Pre-race Meal
The night before Steelhead, Habeela arranged for a number of bloggers to meet at Santaniello's Restaurant and Pizzeria in St. Joseph. The food was fantastic as was the company.
Best Moment
This year's best moment goes to Steelhead. As I ran down the finishing chute I saw my family cheering me on from the hill adjacent to the finishing line. Then, I looked up at the elapsed time on the official clock and realized that I had just set a new PR. Priceless baby!
All in all I had a very good season this year - solid performances and a new PR for the half distance. With one super sprint, two olympics, and four 1/2 Ironman races it was also my busiest season. Thanks to everyone who helped make this the best season yet in my relatively short triathlon career!
Workout Summary (Sunday)
Coming off a half the weekend before I was originally planning on doing only 15 miles for the long run, but I had time and felt good so I threw in another four mile loop. Surprisingly my legs were not trashed the day after - a bit sore and stiff but definitely not bad at all.
Was supposed to do my regular brick today but instead took it off to rest up for the Hilly Hundred trip later this week. The official ride is only Saturday and Sunday but we'll be going down Wednesday night to get in some riding Thursday and Friday. In addition we'll be throwing in some bonus miles to the official routes. This will be one of the last road rides of the season and one I look forward to year after year.
Saturday, September 30, 2006
Support
Triathlon is often considered to be an individual sport. For the most part it's everyone for themselves. We're penalized for drafting and we're penalized if a friend runs with us to give us a boost. And yet despite this there are multiple levels of support that for most of us are key factors in getting through an event.
There's the support we get from our family. Believe me - without the complete support of my family I wouldn't be able to do triathlons. Period. While I do everything possible to minimize the impact my training has on family time there are still areas where it infringes. Weekends away for races and "training camps". Long bike rides on Saturday mornings to build base. Club bike rides during the week to build handling skills and threshold capacity. Without my family's support and understanding I wouldn't be able to do any of this. Instead triathlon would become a negative force in my life, driving a wedge between the things that I love and the people that I love.
There's the support we get from our friends and coworkers. The amazed looks when we detail our accomplishments or our training routines. The "Good luck this weekend!" and "How did it go?" comments. The "Because of you I started running/swimming/biking/exercising" admissions.
There's the support we get from strangers who come to watch our events. The stressed out mom with the screaming baby who still manages to smile and get out a "looking strong!". The little kids with hoses and squirt guns that hold out their hands hoping to get high fives as we go by. It makes us feel like super heroes. It gives us energy to get through the rough spots.
Then there's the support we give to each other. It's found in the act of high fiving the guy next to you just before the gun goes off. It's found in the "Hell of a hill!" comment as you pass or get passed on a tough hill. It's found in the chatter with your rackmates while setting up before a race. There's a camaraderie that comes from that shared individual experience that forms an instant bond. Knowing that others are suffering along side you blunts the negativity that sometimes bubbles up. It makes us feel that although we're individuals we're a part of something much bigger.
These things allow us to see the real tangible, positive impact we have on others as the result of what we do. For me it gives me the sense that it's something greater than an individual pursuit. It touches and affects people in ways that transcend individuality. It makes you a source of positive energy. And that is way cool.
Workout Summary (Thursday)
45 minute S&D swim
45 minute spin class
5 mile LSD run
Workout Summary (Friday)
2700yd swim - LSD
Workout Summary (Saturday)
45 mile bike - LSD
There's the support we get from our family. Believe me - without the complete support of my family I wouldn't be able to do triathlons. Period. While I do everything possible to minimize the impact my training has on family time there are still areas where it infringes. Weekends away for races and "training camps". Long bike rides on Saturday mornings to build base. Club bike rides during the week to build handling skills and threshold capacity. Without my family's support and understanding I wouldn't be able to do any of this. Instead triathlon would become a negative force in my life, driving a wedge between the things that I love and the people that I love.
There's the support we get from our friends and coworkers. The amazed looks when we detail our accomplishments or our training routines. The "Good luck this weekend!" and "How did it go?" comments. The "Because of you I started running/swimming/biking/exercising" admissions.
There's the support we get from strangers who come to watch our events. The stressed out mom with the screaming baby who still manages to smile and get out a "looking strong!". The little kids with hoses and squirt guns that hold out their hands hoping to get high fives as we go by. It makes us feel like super heroes. It gives us energy to get through the rough spots.
Then there's the support we give to each other. It's found in the act of high fiving the guy next to you just before the gun goes off. It's found in the "Hell of a hill!" comment as you pass or get passed on a tough hill. It's found in the chatter with your rackmates while setting up before a race. There's a camaraderie that comes from that shared individual experience that forms an instant bond. Knowing that others are suffering along side you blunts the negativity that sometimes bubbles up. It makes us feel that although we're individuals we're a part of something much bigger.
These things allow us to see the real tangible, positive impact we have on others as the result of what we do. For me it gives me the sense that it's something greater than an individual pursuit. It touches and affects people in ways that transcend individuality. It makes you a source of positive energy. And that is way cool.
Workout Summary (Thursday)
Workout Summary (Friday)
Workout Summary (Saturday)
Tuesday, September 26, 2006
Deer Creek Trip Report
The short story - 5:12 - 4th in my age group!
The long story....
This past Sunday was my last triathlon of the season - The Toyota Challenge at Deer Creek (originally listed as Pineman - they went big time and picked up Toyota as a sponsor). This race is another HFP Racing production - the same folks that put on Triple T and Spirit of Racine. As such it was well organized and run - these guys really do a great job. The venue was Deer Creek State Park about 30 miles south of Columbus. I headed out Saturday morning recalling directions to Columbus from my college days - south until you smell it. east until you step in it. Guess where I went to college?
Pre-Race
Up at 7 AM. 7 AM? For a triathlon? This was sleeping in compared to my normal routine. My wave didn't start until around 9 so I have scads of time. After a full cup of espresso and couple of breakfast cookies I checked out of my room and headed for the park which was 10 minutes away.
The evening before the weather channel was predicting rain. Fortunately a cold front blew through taking the rain with it. Unfortunately the cold front ushered in strong 20 MPH winds that came blasting in. The transition area was somewhat sheltered from the wind by trees so I didn't really notice it until I was down by the lake. The wind was blowing from the other side of the lake which whipped it into a choppy, wavy mess. A few folks who didn't bring wetsuits stood with arms crossed and teeth chattering. The water temperature was around 70 degrees. This was going to be a fun swim...
The Swim - 34:13
The swim course was a rectangular two loop course. I was in the third wave. We all waded into the water and waited for the starting horn. I lined up in the back to the outside to avoid the thrashing that would occur on the first turn - the "entry" point to the rectangle was about 25 yds out - a 90 degree right turn around a buoy and then you were in the loop. The horn sounded and we launched.
Things went well until the second turn. This was the turn that put us into the wind. As I raised my head to sight I was promptly punched in the face. Stunned I looked around underwater to see what had hit me. Nothing. The next time I sighted I was punched again. What the heck? Finally figured out that it was the chop. Wonderful. For the next 400 yds I felt like a boxer on the wrong side of a punch each time I lifted to sight. Fortunately I'm a fairly straight swimmer so I didn't have to sight too often. I also had to adjust my head angle when breathing. Normally I look a little forward when I breathe. Instead I had to look backwards to avoid breathing in mouthfuls of water.
On the downwind leg I thought things would be easier. Only partly true. No chop to contend with but the shallow, rolling waves (I'm sure there's a technical term for this) kicked up by the wind resulted in going between feeling like I was body surfing to feeling like someone was grabbing my ankles and pulling me backwards.
All in all though despite the conditions I had a very good swim. My body position felt high and stable and I had really good reach and rotation. I felt strong and comfortable throughout the swim despite getting hammered on the up wind runs.
T1 - 2:09
After exiting the water I slogged my way up the hill to T1. Why do so many Triathlons put T1 on top of hills? Got out of the wetsuit without a hitch, got on my bike gear and ran towards the exit. Oh. Wait a minute. For the next leg I'll need my bike. I burst out laughing as I went back to get my bike. Holy cow I'm an idiot sometimes.
The Bike - 2:48
The bike leg was a three loop mostly flat course. Once outside of the state park it was all farmland. Guess what goes with flat farmland? Well yeah, cow manure - ok, but what else? Yeah, lots and lots of wind. The wind was feeding the storms pounding northern Ohio and southern Michigan. It was an angry wind that on more than one occasion blew me to a standstill. I've climbed 10% grades friendlier than that wind.
I had heard the course was fast and flat so I went ahead and brought the tri bike which turned out to be a good choice for the conditions. I crawled along the upwind sections in the low teens and flew on the downwind sections in the high twenties. My legs felt strong throughout (helped along by a steady dose of Perpeteum) but my upper body felt a bit scrunched in - still haven't been able to make time for a fitting.
Once again though despite the conditions I managed to pull off a respectable bike split and I cruised into T2 happy to be done with the bike.
T2 - 1:53
This T2 was much better than my T2 at Steelhead - didn't have to go back three times to get stuff I needed. After watching the pro's on television I noticed that they typically get on their shoes, grab their stuff and take off - packing their nutrition and other items away as they run. Of course, they don't typically drop their glasses while putting on their hats, nor do they have to stop and squint at their watch as they switch it from bike to run mode. Guess that's why I'm not a pro. Ok, well that and I'm too slow. Geez.
The Run - 1:46
The run was a flat three mile out and back done twice. At about the 1.5 mile mark you cross over the top of a dam with great views of the lake to one side and a valley carved out by a small river on the other side. Very nice. The remainder of the run was down a country road to the state park entrance and then into the park for about a mile to the turnaround. All in all a very pleasant course.
During the bike I made a bit of a mistake with my nutrition. I didn't thinking I was taking enough in (it was tough to go for the bottles in the windy conditions) so with about 10 miles to go I downed the remaining 1/2 bottle of Perpeteum. This went unnoticed until it was time to run.
Coming out of T2 onto the run my stomach felt like it wanted to explode. This wonderful feeling remained for the first two miles before my stomach finally got around to processing the 1/2 bottle of Perpeteum I'd chugged. By mile five I was feeling hungry again so I started doing Accel gels before the aid stations. My legs were feeling very good so I pushed them. All the marathon training definitely paid off as I posted my fastest 13.1 split in a half ironman.
The Aftermath
All things considered I was very satisfied with the results. It was good to end the tri season on a solid note - I felt strong throughout the entire race which shows that my training is spot on. Had the conditions been a bit better I would have had another PR for sure. Of course, the conditions could have been a heck of a lot worse - just ask anyone who did Ironman Wisconsin this year.
Workout Summary (Thursday - 9/21)
1440 yd swim - fartlek intervals
45 minute spin class - high tension seated climbs and intervals
3.5 mile run - fartlek intervals
30 minutes circuit/core/stretching
Workout Summary (Today)
1980 yd swim - LSD
45 minute spin class - LSD
5.5 mile run - LSD
30 minutes circuit/core/stretching
Included stats from my workout last Thursday since I've been swamped at work and home and didn't have time to post.
Went LSD on all workouts today and dropped the weights down during circuit since I'm still pretty smoked from the weekend. I forgot to pack Endurox for recovery after the race so my legs are still sore today. You'd think I'd have learned by now....
The long story....
This past Sunday was my last triathlon of the season - The Toyota Challenge at Deer Creek (originally listed as Pineman - they went big time and picked up Toyota as a sponsor). This race is another HFP Racing production - the same folks that put on Triple T and Spirit of Racine. As such it was well organized and run - these guys really do a great job. The venue was Deer Creek State Park about 30 miles south of Columbus. I headed out Saturday morning recalling directions to Columbus from my college days - south until you smell it. east until you step in it. Guess where I went to college?
Pre-Race
Up at 7 AM. 7 AM? For a triathlon? This was sleeping in compared to my normal routine. My wave didn't start until around 9 so I have scads of time. After a full cup of espresso and couple of breakfast cookies I checked out of my room and headed for the park which was 10 minutes away.
The evening before the weather channel was predicting rain. Fortunately a cold front blew through taking the rain with it. Unfortunately the cold front ushered in strong 20 MPH winds that came blasting in. The transition area was somewhat sheltered from the wind by trees so I didn't really notice it until I was down by the lake. The wind was blowing from the other side of the lake which whipped it into a choppy, wavy mess. A few folks who didn't bring wetsuits stood with arms crossed and teeth chattering. The water temperature was around 70 degrees. This was going to be a fun swim...
The Swim - 34:13
The swim course was a rectangular two loop course. I was in the third wave. We all waded into the water and waited for the starting horn. I lined up in the back to the outside to avoid the thrashing that would occur on the first turn - the "entry" point to the rectangle was about 25 yds out - a 90 degree right turn around a buoy and then you were in the loop. The horn sounded and we launched.
Things went well until the second turn. This was the turn that put us into the wind. As I raised my head to sight I was promptly punched in the face. Stunned I looked around underwater to see what had hit me. Nothing. The next time I sighted I was punched again. What the heck? Finally figured out that it was the chop. Wonderful. For the next 400 yds I felt like a boxer on the wrong side of a punch each time I lifted to sight. Fortunately I'm a fairly straight swimmer so I didn't have to sight too often. I also had to adjust my head angle when breathing. Normally I look a little forward when I breathe. Instead I had to look backwards to avoid breathing in mouthfuls of water.
On the downwind leg I thought things would be easier. Only partly true. No chop to contend with but the shallow, rolling waves (I'm sure there's a technical term for this) kicked up by the wind resulted in going between feeling like I was body surfing to feeling like someone was grabbing my ankles and pulling me backwards.
All in all though despite the conditions I had a very good swim. My body position felt high and stable and I had really good reach and rotation. I felt strong and comfortable throughout the swim despite getting hammered on the up wind runs.
T1 - 2:09
After exiting the water I slogged my way up the hill to T1. Why do so many Triathlons put T1 on top of hills? Got out of the wetsuit without a hitch, got on my bike gear and ran towards the exit. Oh. Wait a minute. For the next leg I'll need my bike. I burst out laughing as I went back to get my bike. Holy cow I'm an idiot sometimes.
The Bike - 2:48
The bike leg was a three loop mostly flat course. Once outside of the state park it was all farmland. Guess what goes with flat farmland? Well yeah, cow manure - ok, but what else? Yeah, lots and lots of wind. The wind was feeding the storms pounding northern Ohio and southern Michigan. It was an angry wind that on more than one occasion blew me to a standstill. I've climbed 10% grades friendlier than that wind.
I had heard the course was fast and flat so I went ahead and brought the tri bike which turned out to be a good choice for the conditions. I crawled along the upwind sections in the low teens and flew on the downwind sections in the high twenties. My legs felt strong throughout (helped along by a steady dose of Perpeteum) but my upper body felt a bit scrunched in - still haven't been able to make time for a fitting.
Once again though despite the conditions I managed to pull off a respectable bike split and I cruised into T2 happy to be done with the bike.
T2 - 1:53
This T2 was much better than my T2 at Steelhead - didn't have to go back three times to get stuff I needed. After watching the pro's on television I noticed that they typically get on their shoes, grab their stuff and take off - packing their nutrition and other items away as they run. Of course, they don't typically drop their glasses while putting on their hats, nor do they have to stop and squint at their watch as they switch it from bike to run mode. Guess that's why I'm not a pro. Ok, well that and I'm too slow. Geez.
The Run - 1:46
The run was a flat three mile out and back done twice. At about the 1.5 mile mark you cross over the top of a dam with great views of the lake to one side and a valley carved out by a small river on the other side. Very nice. The remainder of the run was down a country road to the state park entrance and then into the park for about a mile to the turnaround. All in all a very pleasant course.
During the bike I made a bit of a mistake with my nutrition. I didn't thinking I was taking enough in (it was tough to go for the bottles in the windy conditions) so with about 10 miles to go I downed the remaining 1/2 bottle of Perpeteum. This went unnoticed until it was time to run.
Coming out of T2 onto the run my stomach felt like it wanted to explode. This wonderful feeling remained for the first two miles before my stomach finally got around to processing the 1/2 bottle of Perpeteum I'd chugged. By mile five I was feeling hungry again so I started doing Accel gels before the aid stations. My legs were feeling very good so I pushed them. All the marathon training definitely paid off as I posted my fastest 13.1 split in a half ironman.
The Aftermath
All things considered I was very satisfied with the results. It was good to end the tri season on a solid note - I felt strong throughout the entire race which shows that my training is spot on. Had the conditions been a bit better I would have had another PR for sure. Of course, the conditions could have been a heck of a lot worse - just ask anyone who did Ironman Wisconsin this year.
Workout Summary (Thursday - 9/21)
Workout Summary (Today)
Included stats from my workout last Thursday since I've been swamped at work and home and didn't have time to post.
Went LSD on all workouts today and dropped the weights down during circuit since I'm still pretty smoked from the weekend. I forgot to pack Endurox for recovery after the race so my legs are still sore today. You'd think I'd have learned by now....
Tuesday, September 19, 2006
Resonance
Today we had a sub in spin class. She had great music but the choreography didn't quite work for me so as usual I did my own workout. The regular spin instructors know this about me and aren't offended. They know me and what I'm about. Apparently the sub didn't appreciate that my plan didn't fit her plan.
The new single from Evanescence came on. The sub instructed us all to spin easy and recover. Spin easy and recover? During an Evanescence song?!? Are you insane??!!?? I couldn't do that if I tried. Even if I tried really really hard.
As a musician I think I hear music a bit differently than most. Actually it's probably more close to say I feel it differently than most. For the right band or the right song the music totally surrounds me. It moves from a strictly aural sensation to a physical one. The way a tuning fork vibrates when the guitar string reaches the correct tension. Resonance. That's the closest word to describe what I feel. And few bands resonate me like Evanescence does.
So I cranked the resistance and launched - switching between high tension/cadence seated spins to standing sprints during the choruses. Each time I did this earned me a scowl and glare from the sub. I alternated my pedal stroke rate between being on beat, triplets on the beat, and double time over the beat. Most around me were spinning easy. I was the polar opposite. Muscles bulging, sweat pouring over the bike, breath coming in ragged gasps. The next song was "Points of Authority" by Linkin Park followed by "Harder to Breathe" by Maroon 5. I was in my own class during the whole ride.
Coming back from my run I ran into the sub on the way out of the club. "You know, the schedule for today was an endurance ride" she said curtly. "I guess I'm not on the schedule" I replied and smiled. At first she looked like she wanted to deck me. Then she smiled. "Good music huh?"
Oh yeah.
Workout Summary
1440 yd swim - ( 360 hard, 360 easy ) * 2
45 minute spin class - endurance/intervals
3.5 mile run - extended intervals
20 minutes core/circuit/stretching
Had another one of those "wow!" runs today. For some reason I felt very quick and light today (despite the fact that I'm up 3lbs). During the intervals I glanced down at my Forerunner - zone 5.3 at a 6:40 pace. 6:40? I had to look around to see if I was picking up interference from somewhere. It's amazing how much my weekend mega-runs are improving my short run speed and endurance. Earlier this year my zone 5 pace was around 8:15 or so. I definitely can't sustain a 6:40 (or even a sub 8) for big distances but it's good to see the improvement given how bad my running was at the beginning of the year.
The new single from Evanescence came on. The sub instructed us all to spin easy and recover. Spin easy and recover? During an Evanescence song?!? Are you insane??!!?? I couldn't do that if I tried. Even if I tried really really hard.
As a musician I think I hear music a bit differently than most. Actually it's probably more close to say I feel it differently than most. For the right band or the right song the music totally surrounds me. It moves from a strictly aural sensation to a physical one. The way a tuning fork vibrates when the guitar string reaches the correct tension. Resonance. That's the closest word to describe what I feel. And few bands resonate me like Evanescence does.
So I cranked the resistance and launched - switching between high tension/cadence seated spins to standing sprints during the choruses. Each time I did this earned me a scowl and glare from the sub. I alternated my pedal stroke rate between being on beat, triplets on the beat, and double time over the beat. Most around me were spinning easy. I was the polar opposite. Muscles bulging, sweat pouring over the bike, breath coming in ragged gasps. The next song was "Points of Authority" by Linkin Park followed by "Harder to Breathe" by Maroon 5. I was in my own class during the whole ride.
Coming back from my run I ran into the sub on the way out of the club. "You know, the schedule for today was an endurance ride" she said curtly. "I guess I'm not on the schedule" I replied and smiled. At first she looked like she wanted to deck me. Then she smiled. "Good music huh?"
Oh yeah.
Workout Summary
Had another one of those "wow!" runs today. For some reason I felt very quick and light today (despite the fact that I'm up 3lbs). During the intervals I glanced down at my Forerunner - zone 5.3 at a 6:40 pace. 6:40? I had to look around to see if I was picking up interference from somewhere. It's amazing how much my weekend mega-runs are improving my short run speed and endurance. Earlier this year my zone 5 pace was around 8:15 or so. I definitely can't sustain a 6:40 (or even a sub 8) for big distances but it's good to see the improvement given how bad my running was at the beginning of the year.
Monday, September 18, 2006
Summaries
Another way too busy day, week, month.....
Workout Summary (Friday)
3060 yd swim - LSD
Workout Summary (Saturday)
67 mile bike ride - Tempo
Workout Summary (Sunday)
15.5 mile run - LSD
Weekly Summary
Midweek bricks went very well. I was expecting to be pretty wiped from the 20 mile run the previous Saturday but I guess taking Sunday/Monday off allowed enough recovery time as I felt very strong during all workouts.
Fridays long swim was ok - probably due to pushing hard on the mid week bricks. Didn't feel my stroke coming from abs as I had on the previous week - will have to focus on that this week. On the bright side though, at the end of the workout I felt I could have gone for a lot longer.
Got out on the road bike with some folks from the ABD club for a great (albeit windy) bike ride on Saturday. I switched out the handlebars on my road bike Friday night which seemed to make a huge difference. The new handlebars have less reach and the drops extend behind the bar by about an inch. For me this extension allows a much more comfortable cruising position while down in the drops. Prior to this I didn't spend a lot of time in the drops because it wasn't comfortable for me. For the tri this week I'll probably go with my road bike since the last couple of rides on my tri bike haven't been very comfortable and I won't have time to sort that out prior to the race.
Yesterday's long run seemed tougher than my 20 miler last Saturday - probably due to going Tempo for the long bike on Saturday. I did however feel like I could have done a few more miles comfortably so all in all it was a good run.
Workout Summary (Friday)
Workout Summary (Saturday)
Workout Summary (Sunday)
Weekly Summary
Midweek bricks went very well. I was expecting to be pretty wiped from the 20 mile run the previous Saturday but I guess taking Sunday/Monday off allowed enough recovery time as I felt very strong during all workouts.
Fridays long swim was ok - probably due to pushing hard on the mid week bricks. Didn't feel my stroke coming from abs as I had on the previous week - will have to focus on that this week. On the bright side though, at the end of the workout I felt I could have gone for a lot longer.
Got out on the road bike with some folks from the ABD club for a great (albeit windy) bike ride on Saturday. I switched out the handlebars on my road bike Friday night which seemed to make a huge difference. The new handlebars have less reach and the drops extend behind the bar by about an inch. For me this extension allows a much more comfortable cruising position while down in the drops. Prior to this I didn't spend a lot of time in the drops because it wasn't comfortable for me. For the tri this week I'll probably go with my road bike since the last couple of rides on my tri bike haven't been very comfortable and I won't have time to sort that out prior to the race.
Yesterday's long run seemed tougher than my 20 miler last Saturday - probably due to going Tempo for the long bike on Saturday. I did however feel like I could have done a few more miles comfortably so all in all it was a good run.
Thursday, September 14, 2006
Drilling
Power skates start next Monday. "What?!?" my son exclaimed indignantly. "Aww maaannnn, I hate power skates."
In addition to the regular practices the hockey club we play for does a weekly power skate. The purpose of the power skate sessions is to work on skating and stick handling skills. This way the regular practices can focus on learning how to play hockey instead of learning the mechanics of hockey. The power skate sessions are fifty minutes of drills. Because he doesn't yet understand the purpose of drilling he finds the sessions boring and tedious. He doesn't understand the why part - he only sees the what part.
"I already know how to skate. Why do I need to go to power skates?" Good question. "I already know how to swim." I explain. "But no matter how much I swim there is always something to improve on. If you don't focus on your weaknesses you will fail to reach what your capable of." He eyed me skeptically. "Do you do drills?" he asked. "Sure - every week and at least at some point during every single workout."
I explained to him the why part - I do it to train my body how to do things correctly. Not to do them quickly or strongly, but to do them correctly. If you learn to do it correctly, speed and power will follow. I also explained the how part - during each drill I pick a single point of focus and I place all of my attention and awareness there. Some days an entire swim session will be dedicated to feeling my stroke from my back. The other day while out of the saddle during spin class my entire focus was on pulling my knees up towards the handlebar stem. During hard running sprints I focus on hitting with the ball of my foot and pulling the pavement past me.
I explained these things as best as I could but as an eight year old he doesn't quite grasp deep focus and full awareness yet. He's growing up fast though. He'll be nine in a few weeks. Maybe I'll try again then.
Workout Summary (Tuesday)
2160 yd continous swim - 40 minutes ( 360 hard + 360 easy ) * 10.
45 minute spin - intervals
5.5 mile run - 2 long and 2 short accelerations in to zone 5.
30 minutes circuit/core/stretching
Workout Summary (Today)
Swim drills - 45 minutes skills and drills
45 minute spin - endurance
6 mile run - tempo
30 minutes circuit/core/stretching
For Tuesday's workouts I felt surprisingly strong so I went harder than normal. The run felt especially good and I felt very strong during circuit training - moving up in weight on nearly every machine.
Today's workouts also went well. I'm finally beginning to get the hang of single arm swim drills. This has exposed a problem with my left side pull which I believe is what is preventing me from breathing to the left side comfortably. I held back a bit on the run - keeping it at tempo levels. Need to start tapering down for next weekend's race.
In addition to the regular practices the hockey club we play for does a weekly power skate. The purpose of the power skate sessions is to work on skating and stick handling skills. This way the regular practices can focus on learning how to play hockey instead of learning the mechanics of hockey. The power skate sessions are fifty minutes of drills. Because he doesn't yet understand the purpose of drilling he finds the sessions boring and tedious. He doesn't understand the why part - he only sees the what part.
"I already know how to skate. Why do I need to go to power skates?" Good question. "I already know how to swim." I explain. "But no matter how much I swim there is always something to improve on. If you don't focus on your weaknesses you will fail to reach what your capable of." He eyed me skeptically. "Do you do drills?" he asked. "Sure - every week and at least at some point during every single workout."
I explained to him the why part - I do it to train my body how to do things correctly. Not to do them quickly or strongly, but to do them correctly. If you learn to do it correctly, speed and power will follow. I also explained the how part - during each drill I pick a single point of focus and I place all of my attention and awareness there. Some days an entire swim session will be dedicated to feeling my stroke from my back. The other day while out of the saddle during spin class my entire focus was on pulling my knees up towards the handlebar stem. During hard running sprints I focus on hitting with the ball of my foot and pulling the pavement past me.
I explained these things as best as I could but as an eight year old he doesn't quite grasp deep focus and full awareness yet. He's growing up fast though. He'll be nine in a few weeks. Maybe I'll try again then.
Workout Summary (Tuesday)
Workout Summary (Today)
For Tuesday's workouts I felt surprisingly strong so I went harder than normal. The run felt especially good and I felt very strong during circuit training - moving up in weight on nearly every machine.
Today's workouts also went well. I'm finally beginning to get the hang of single arm swim drills. This has exposed a problem with my left side pull which I believe is what is preventing me from breathing to the left side comfortably. I held back a bit on the run - keeping it at tempo levels. Need to start tapering down for next weekend's race.
Monday, September 11, 2006
Congrats to IM Wisconsin Participants!
Though the crowds were certainly thinner than last year they were no less enthusiastic. Congratulations to everyone who had the guts to step up to the line and give their best under extremely difficult and challenging conditions at this year's Ironman Wisconsin.
Pa, Ahit, and I packed up and hit the road at 4 AM and made the two hour drive up to Madison to cheer on the Rooster, MG and a pile of other people we knew were doing the Ironman this year. The weather sucked. It was cold. It was rainy. It was windy. It was not going to be a fun day for a lot of people.
Our original plan was to park the truck, hop on the mountain bikes, and ride around the course looking for people we knew. Due to the weather we opted instead to drive around the course - pulling over at various spots to cheer on friends and strangers alike. Though the weather sucked most people we saw appeared to be making the best of it.
Special congratulations go out to The Rooster for finishing extremely well with next to no run training going into the race. Congrats to MG as well for raising the bar by besting my time last year by around 40 minutes.
Workout Summary
20 mile run - 3:13 (Saturday)
Weekly Summary
During this week's workouts I felt a lot better than last week.
Only downside was missing the long bike this weekend. I had originally planned on putting some miles on the mountain bike during the Ironman but the weather changed my mind.
Swim focus points this week were positioning and rotation - both felt good during Friday's long swim. I think focusing on drills on Thursday definitely helped out.
The 20 miler didn't seem quite as difficult as the 18.5 miler last weekend. Pacing was around 9:20 overall and I finished feeling pretty descent. Will be dropping back next weekend in preparation for my last 1/2 of the year on the 24th.
Pa, Ahit, and I packed up and hit the road at 4 AM and made the two hour drive up to Madison to cheer on the Rooster, MG and a pile of other people we knew were doing the Ironman this year. The weather sucked. It was cold. It was rainy. It was windy. It was not going to be a fun day for a lot of people.
Our original plan was to park the truck, hop on the mountain bikes, and ride around the course looking for people we knew. Due to the weather we opted instead to drive around the course - pulling over at various spots to cheer on friends and strangers alike. Though the weather sucked most people we saw appeared to be making the best of it.
Special congratulations go out to The Rooster for finishing extremely well with next to no run training going into the race. Congrats to MG as well for raising the bar by besting my time last year by around 40 minutes.
Workout Summary
Weekly Summary
During this week's workouts I felt a lot better than last week.
Only downside was missing the long bike this weekend. I had originally planned on putting some miles on the mountain bike during the Ironman but the weather changed my mind.
Swim focus points this week were positioning and rotation - both felt good during Friday's long swim. I think focusing on drills on Thursday definitely helped out.
The 20 miler didn't seem quite as difficult as the 18.5 miler last weekend. Pacing was around 9:20 overall and I finished feeling pretty descent. Will be dropping back next weekend in preparation for my last 1/2 of the year on the 24th.
Friday, September 08, 2006
Discipline
I don't watch too much television - except for sports. Most of what I see and hear on network TV (including the news these days) is useless dribble designed to entertain morons as far as I can tell. Of course the rest of the family isn't quite as cynical towards TV as I am so there's usually one or two TV's on at any point in time.
Last night my wife was watching reruns of a show called Greys Anatomy. One of the doctors on the show was going through a bit of a confidence crisis and had a great line (paraphrased for triathletes):
I am not the smartest, the strongest, or the fastest.
But I can be the most disciplined. I can be the hardest worker.
Because of this, I can be the best.
We have little control over the gifts we've been granted. Some are naturally fast, naturally strong, or naturally brilliant. Others must work hard to keep up, to achieve. Being disciplined and working hard is a choice - something that you can control. If you exercise that control you can succeed even when you have not been gifted. If you do not exercise that control then you will forever be in the shadow of those that do.
Workout Summary
3600yd continuous swim - 1 hour.
Skills and drills work yesterday morning paid off in the swim today. My rotation and pull were better than they've been in a long time. I'm beginning to feel my pull coming more from my abdominals now especially when I push hard. According to the TI method this is one of the keys to having a relaxed and effortless stroke. Based on how my swim is starting to feel I think TI is spot on here.
Last night my wife was watching reruns of a show called Greys Anatomy. One of the doctors on the show was going through a bit of a confidence crisis and had a great line (paraphrased for triathletes):
I am not the smartest, the strongest, or the fastest.
But I can be the most disciplined. I can be the hardest worker.
Because of this, I can be the best.
We have little control over the gifts we've been granted. Some are naturally fast, naturally strong, or naturally brilliant. Others must work hard to keep up, to achieve. Being disciplined and working hard is a choice - something that you can control. If you exercise that control you can succeed even when you have not been gifted. If you do not exercise that control then you will forever be in the shadow of those that do.
Workout Summary
Skills and drills work yesterday morning paid off in the swim today. My rotation and pull were better than they've been in a long time. I'm beginning to feel my pull coming more from my abdominals now especially when I push hard. According to the TI method this is one of the keys to having a relaxed and effortless stroke. Based on how my swim is starting to feel I think TI is spot on here.
Thursday, September 07, 2006
In Flow
For the last few days (probably more like weeks) I've been out of flow. I only realized it today when I somehow began to get back into flow.
Out of flow to me feels like being caught in an undertow. You struggle and fight against it, but you can't make any progress. My mind has been mushy and swirling with negativity. My body has felt beaten and weak. My spirit has felt trapped and restless.
In flow feels like you're riding a wave back to shore. Form is on and everything feels right. Today my mind was sharp and focused. My body felt strong and efficient. My spirt soared.
It's good to be back in flow.
Workout Summary (Tuesday)
2160 yd swim - (360 hard, 360 easy) * 3
45 minute spin class - endurance ride
5 mile run - tempo
30 minutes circuit/core/stretching
Workout Summary (Thursday)
40 minute swim - S&D (skills and drills)
45 minute spin class - hill ride
6 mile run - tempo
30 minutes circuit/core/stretching
During Tuesday's workouts I was still pretty wiped from the long Sunday run. Body overall was a bit sore so I didn't push any of the workouts too hard.
Thursday's workouts felt great. I've been doing tons of distance swimming lately so I've decided to drop back on Thursdays and focus on form and drills. My pet project for swimming over the off season will be to get more comfortable breathing on my left side and continue to perfect my pull and position in the water. Spin class was tolerable and my run felt strong.
As much as I'd like to maintain a Wednesday mid-range run, my schedule just isn't allowing for it on a regular basis. Dissapointing but nothing much can be done about it - unless of course I hit the lottery and don't have to work any more!
Out of flow to me feels like being caught in an undertow. You struggle and fight against it, but you can't make any progress. My mind has been mushy and swirling with negativity. My body has felt beaten and weak. My spirit has felt trapped and restless.
In flow feels like you're riding a wave back to shore. Form is on and everything feels right. Today my mind was sharp and focused. My body felt strong and efficient. My spirt soared.
It's good to be back in flow.
Workout Summary (Tuesday)
Workout Summary (Thursday)
During Tuesday's workouts I was still pretty wiped from the long Sunday run. Body overall was a bit sore so I didn't push any of the workouts too hard.
Thursday's workouts felt great. I've been doing tons of distance swimming lately so I've decided to drop back on Thursdays and focus on form and drills. My pet project for swimming over the off season will be to get more comfortable breathing on my left side and continue to perfect my pull and position in the water. Spin class was tolerable and my run felt strong.
As much as I'd like to maintain a Wednesday mid-range run, my schedule just isn't allowing for it on a regular basis. Dissapointing but nothing much can be done about it - unless of course I hit the lottery and don't have to work any more!
Sunday, September 03, 2006
Doing
My son has recently taken an interest in karate. Like most eight year olds his interests change every couple of weeks. Last week he wanted me to show him how to play chess. This week it's karate. Who the heck knows what'll strike him next week.
While at the book store looking for books to read for school he eventually gravitated toward the martial arts section. Several books on all aspects of martial arts lined the shelves. He found a karate book and tried to talk me into letting him buy it. The book had lots of pictures and diagrams demonstrating various movements. I wouldn't let him get it. He was not pleased.
He was indignant. "Why can't I get it? I really want to learn karate. We're here to get a book. It's a book. What's the problem." "The problem is that you want to learn karate." He was confused. He hasn't learned yet that sometimes I strike sideways to throw him off a bit. Knocking him off his track will make him more receptive to the message. He blinked, confused but intrigued. "I don't get it." He's ready now. "You don't learn karate from a book. You learn karate by doing karate." I replied.
Don't get me wrong here - you can learn plenty through books. But to really learn how to do something physical you just have to do it. You have to make mistakes and find your way - find what works for you and what doesn't. If you try to learn how to throw a ball from a book you'll get caught up and overwhelmed by all the little details. You'll overthink it. You'll end up confused, lost and frustrated.
When I first got serious about swimming I picked up a copy of a book on the Total Immersion technique. I read it cover to cover. I studied the pictures and the descriptions of drills. But this is not what made me a swimmer. Putting in the time and doing miles of laps week after week is what made me a swimmer. Swimming is what made me a swimmer. Not reading about it - doing it.
After swimming for a while I reread the book. I now completely understood what "pushing the buoy" meant. I understood it not as some abstract concept but as something I actually experienced. Not just mental understanding but physical understanding. The other information in the book allowed me to tune, refine, and find the technique that worked for me. Some things in the book worked really well for me. Some things didn't at all. I'm sure they worked well for someone - just not me. But in the end I found my way not because of what I read, but because of what I did.
Workout Summary
2880 yd continuous swim (Friday)
60 mile bike (Saturday)
18.5 mile run (Sunday)
Weekly Summary
Mid week workouts were good. Still a bit disappointed about having to switch back to indoor spin classes, but the swims and runs felt good. My additional midweek run left me a little more tired than usual. Guess it'll take my body a bit of time to adapt to one less recovery day.
Saturday's long bike ride sucked. I couldn't get comfortable on my bike and ended up stopping three times to make various adjustments to my seat and handlebars. Half way through I started having stomach issue and a headache set in. At my turn around point the promised 3 mile winds were up to 15. I slogged my way home, climbed up the stairs, and soaked in the tub.
After the soak I took my son to hockey tryouts and visited the bike shop by his rink. They have a pretty impressive setup with an infinitely adjustable fit bike, video cameras mounted at various angles to analyze foot and body positioning, and power tap setups to measure power output. I chatted with the fit guy for a while and got his schedule. Once we get the hockey schedule I'm definitely getting in there for a re-fit on both my road and tri bike.
Long run today was long. It's funny how you forget how hard really long runs are. I messed up my timing and had to sprint the last two miles to make it home in time so my wife could get my son to the final day of tryouts. I'm sure I'll pay for that later....
While at the book store looking for books to read for school he eventually gravitated toward the martial arts section. Several books on all aspects of martial arts lined the shelves. He found a karate book and tried to talk me into letting him buy it. The book had lots of pictures and diagrams demonstrating various movements. I wouldn't let him get it. He was not pleased.
He was indignant. "Why can't I get it? I really want to learn karate. We're here to get a book. It's a book. What's the problem." "The problem is that you want to learn karate." He was confused. He hasn't learned yet that sometimes I strike sideways to throw him off a bit. Knocking him off his track will make him more receptive to the message. He blinked, confused but intrigued. "I don't get it." He's ready now. "You don't learn karate from a book. You learn karate by doing karate." I replied.
Don't get me wrong here - you can learn plenty through books. But to really learn how to do something physical you just have to do it. You have to make mistakes and find your way - find what works for you and what doesn't. If you try to learn how to throw a ball from a book you'll get caught up and overwhelmed by all the little details. You'll overthink it. You'll end up confused, lost and frustrated.
When I first got serious about swimming I picked up a copy of a book on the Total Immersion technique. I read it cover to cover. I studied the pictures and the descriptions of drills. But this is not what made me a swimmer. Putting in the time and doing miles of laps week after week is what made me a swimmer. Swimming is what made me a swimmer. Not reading about it - doing it.
After swimming for a while I reread the book. I now completely understood what "pushing the buoy" meant. I understood it not as some abstract concept but as something I actually experienced. Not just mental understanding but physical understanding. The other information in the book allowed me to tune, refine, and find the technique that worked for me. Some things in the book worked really well for me. Some things didn't at all. I'm sure they worked well for someone - just not me. But in the end I found my way not because of what I read, but because of what I did.
Workout Summary
Weekly Summary
Mid week workouts were good. Still a bit disappointed about having to switch back to indoor spin classes, but the swims and runs felt good. My additional midweek run left me a little more tired than usual. Guess it'll take my body a bit of time to adapt to one less recovery day.
Saturday's long bike ride sucked. I couldn't get comfortable on my bike and ended up stopping three times to make various adjustments to my seat and handlebars. Half way through I started having stomach issue and a headache set in. At my turn around point the promised 3 mile winds were up to 15. I slogged my way home, climbed up the stairs, and soaked in the tub.
After the soak I took my son to hockey tryouts and visited the bike shop by his rink. They have a pretty impressive setup with an infinitely adjustable fit bike, video cameras mounted at various angles to analyze foot and body positioning, and power tap setups to measure power output. I chatted with the fit guy for a while and got his schedule. Once we get the hockey schedule I'm definitely getting in there for a re-fit on both my road and tri bike.
Long run today was long. It's funny how you forget how hard really long runs are. I messed up my timing and had to sprint the last two miles to make it home in time so my wife could get my son to the final day of tryouts. I'm sure I'll pay for that later....
Thursday, August 31, 2006
Summaries
Another one of those days... Just time for summaries.
Workout Summary
3.5 mile run - LSD (Wednesday)
1500 yd swim - mixed (form and intervals)
45 minute spin class
5 mile run - tempo
30 minutes circuit/core/stretching
Got in a short run on Wednesday at lunch. I've been wanting to throw another midweek run into the schedule and finally got a chance. Over the next two months I'll grow this to a 7 or 8 mile run. Need the extra volume to make sure I don't get too wrecked by the marathon.
Mixed up the swim a bit today. I've been doing a lot of LSD work so I spent today doing lots of drills with intervals. Shoulders were a bit sore from some cable work I did during Tuesday's circuit training but not bad enough to break form so I worked through it.
Spin was pretty good - the Thursday instructor has great music. Choreography on the other hand wasn't so good so I did my own thing including lots of one legged drills, thus confirming to the rest of the class that I'm a head case.
First half of the run felt great so I pushed hard - 5 minute intervals deep into zone 5. Second half of the run I remembered that I'm supposed to go around 18 or so miles so I backed it off and kept at tempo pace.
Workout Summary
Got in a short run on Wednesday at lunch. I've been wanting to throw another midweek run into the schedule and finally got a chance. Over the next two months I'll grow this to a 7 or 8 mile run. Need the extra volume to make sure I don't get too wrecked by the marathon.
Mixed up the swim a bit today. I've been doing a lot of LSD work so I spent today doing lots of drills with intervals. Shoulders were a bit sore from some cable work I did during Tuesday's circuit training but not bad enough to break form so I worked through it.
Spin was pretty good - the Thursday instructor has great music. Choreography on the other hand wasn't so good so I did my own thing including lots of one legged drills, thus confirming to the rest of the class that I'm a head case.
First half of the run felt great so I pushed hard - 5 minute intervals deep into zone 5. Second half of the run I remembered that I'm supposed to go around 18 or so miles so I backed it off and kept at tempo pace.
Tuesday, August 29, 2006
The Grindstone
I popped out of the pool this morning and looked out the windows. Dark. Not even a hint that the sun would be making an appearance anytime soon. Crud. Time to bite the bullet. Time to trade in my sweet morning outdoor bike rides for indoor spin classes. At least until spring. Crud.
As I entered the spin studio I noticed a couple of changes. In my absence they had installed a video projection system. During the classes they still continue to play the same lousy music, but now they break up the boredom a bit by playing training videos. Not sure why they don't axe the music and use the video soundtrack but this was certainly better than staring at myself in the mirror for 45 minutes.
During the video they would periodically flash tips, queuing info, and an occasional inspirational quote. I definitely needed inspiration. And then this hit the screen:
Life is a grindstone.
Whether it grinds you or polishes you
is determined by what you're made of.
'Nuff said.
Workout Summary
2160 yd mixed swim - 1/3 LSD, 1/3 at tempo, 1/3 alternate sprints with LSD
45 minute spin class. Argh.
5 mile run - tempo
30 minutes core/circuit/stretching
Swim was good. Will continue continuous swims until my last 1/2 of the season and then I'll start mixing it up more and focusing on form for a couple of months. I'd like to get better and alternate side breathing and also my legs feel like they're dragging a bit in the water so I need to tweak my positioning a bit.
Spin class, well, it beats falling down a few flights of stairs. Actually it was nice to catch up with a few people I haven't seen all summer. In the end the music wasn't too bad - though the choreography was still not so good so I spent most of the class doing my own thing.
Run was great. My legs are still a bit sore from the long run on Sunday - so I didn't think it would go so well but my form was spot on and I cruised. I think the leg soreness is due to bad post workout nutrition. I ran out of Endurox two weeks ago and my long workouts since have left me pretty sore. Guess what I'm doing after I publish this post?
As I entered the spin studio I noticed a couple of changes. In my absence they had installed a video projection system. During the classes they still continue to play the same lousy music, but now they break up the boredom a bit by playing training videos. Not sure why they don't axe the music and use the video soundtrack but this was certainly better than staring at myself in the mirror for 45 minutes.
During the video they would periodically flash tips, queuing info, and an occasional inspirational quote. I definitely needed inspiration. And then this hit the screen:
Life is a grindstone.
Whether it grinds you or polishes you
is determined by what you're made of.
'Nuff said.
Workout Summary
Swim was good. Will continue continuous swims until my last 1/2 of the season and then I'll start mixing it up more and focusing on form for a couple of months. I'd like to get better and alternate side breathing and also my legs feel like they're dragging a bit in the water so I need to tweak my positioning a bit.
Spin class, well, it beats falling down a few flights of stairs. Actually it was nice to catch up with a few people I haven't seen all summer. In the end the music wasn't too bad - though the choreography was still not so good so I spent most of the class doing my own thing.
Run was great. My legs are still a bit sore from the long run on Sunday - so I didn't think it would go so well but my form was spot on and I cruised. I think the leg soreness is due to bad post workout nutrition. I ran out of Endurox two weeks ago and my long workouts since have left me pretty sore. Guess what I'm doing after I publish this post?
Sunday, August 27, 2006
Eye of the Storm
Today as hurricane fears grip Florida and the deep south I found myself thinking not about the havoc and fury around the rim of the storm but of the eye in the center. That pocket of relative calm and tranquility surrounded by destruction and chaos.
Once in a previous life I worked for a system testing organization. We were responsible for testing and integrating software into large scale communication networks. For many, load days were always the most stressful day of the week. Load days were when the development teams would drop new software into the lab. I was responsible for getting the software up and running and the lab operational so that the testers could begin test cycles.
The testers and developers alike would hover over me as the various devices went up and down, choking on bad configurations or software. I would be peppered with a constant stream of questions as I tried to get the systems online again. "What's wrong with the RF sites?" "Why are you re-nailing all the circuits?" "When will my system be up?" Many times I'd respond patiently and calmly but other times the interruptions went ignored as I focused in on the problems.
People knew that when I was in this mode that unless they made eye contact they had little chance of getting through. I was in the zone, narrowing and solving problems one by one until the system was up. Someone mentioned that being with me during these times was like being in the eye of hurricane. Everything else was going to hell as chaos ran rampant throughout the system but through it all I remained totally calm and focused.
We all have chaos in our lives. Some of it is momentary like T1 and T2 of a triathlon. Others are just normal patterns that have become part of our daily lives. Traffic. Emails. Phone calls. If you get caught up in that chaos it's easy to become frazzled and exhausted. Frustrated. Irritable. If on the other hand you can remain calm - if you can be the eye of the storm - you can overcome and avoid being emotionally and physically drained by the effects of chaos.
Workout Summary
15.5 mile run - LSD - 2:24
Weekly Summary
Aside from the skipped workouts on Thursday everything else went pretty smoothly. I give myself a bit of leeway during my recovery week, but I still felt guilty about dumping the workout. Type A OCD to the core....
Neck is still a bit sore after yesterday's bike. Not sure why since I haven't changed anything in my bike setup since early in the summer. Will be going to check out a bike shop near where my son plays hockey - they apparently do fittings there so it's worth a shot. The other alternative is driving up to Madison to the guys who originally set me up. I'd like to stay local if possible though.
Little tired in the legs today for the run. Plus I forgot to grab nutrition on the way out the door so I suffered through the last 5 miles, arriving home a bit on the shaky side. I kept my pacing pretty slow today - about 10 minute miles. Next week I'm shooting for an 18 miler for the long run.
Once in a previous life I worked for a system testing organization. We were responsible for testing and integrating software into large scale communication networks. For many, load days were always the most stressful day of the week. Load days were when the development teams would drop new software into the lab. I was responsible for getting the software up and running and the lab operational so that the testers could begin test cycles.
The testers and developers alike would hover over me as the various devices went up and down, choking on bad configurations or software. I would be peppered with a constant stream of questions as I tried to get the systems online again. "What's wrong with the RF sites?" "Why are you re-nailing all the circuits?" "When will my system be up?" Many times I'd respond patiently and calmly but other times the interruptions went ignored as I focused in on the problems.
People knew that when I was in this mode that unless they made eye contact they had little chance of getting through. I was in the zone, narrowing and solving problems one by one until the system was up. Someone mentioned that being with me during these times was like being in the eye of hurricane. Everything else was going to hell as chaos ran rampant throughout the system but through it all I remained totally calm and focused.
We all have chaos in our lives. Some of it is momentary like T1 and T2 of a triathlon. Others are just normal patterns that have become part of our daily lives. Traffic. Emails. Phone calls. If you get caught up in that chaos it's easy to become frazzled and exhausted. Frustrated. Irritable. If on the other hand you can remain calm - if you can be the eye of the storm - you can overcome and avoid being emotionally and physically drained by the effects of chaos.
Workout Summary
Weekly Summary
Aside from the skipped workouts on Thursday everything else went pretty smoothly. I give myself a bit of leeway during my recovery week, but I still felt guilty about dumping the workout. Type A OCD to the core....
Neck is still a bit sore after yesterday's bike. Not sure why since I haven't changed anything in my bike setup since early in the summer. Will be going to check out a bike shop near where my son plays hockey - they apparently do fittings there so it's worth a shot. The other alternative is driving up to Madison to the guys who originally set me up. I'd like to stay local if possible though.
Little tired in the legs today for the run. Plus I forgot to grab nutrition on the way out the door so I suffered through the last 5 miles, arriving home a bit on the shaky side. I kept my pacing pretty slow today - about 10 minute miles. Next week I'm shooting for an 18 miler for the long run.
Saturday, August 26, 2006
Easy Way Out
I turned the corner and there it was. I had completely forgotten about it. It was there all along, patiently waiting for me. The wind. Every cyclist knows that eventually it will find you. Unless you have the tremendous good fortune of riding across the middle of a pressure system.
As I felt the wind push against me I tightened up my form to present the smallest target possible. I downshifted and adjusted my focus to spinning circles. I went from an invigorating 28 mph downwind cruise to a 15 mph grind over the course of 10 feet. Pretty rough transition.
But this is what the mental part of training is all about. Dealing with the ups and downs. Persisting. Resisting. By working through it I learn that I can deal with it. I learn that I can succeed by adjusting my attitude and focus. I can get angry and frustrated at being unable to fly effortlessly, or I can focus on tuning up my form and being more efficient.
As I grind my way down the road I pass another road which if taken will provide a shortcut out of the wind. The easy way out. The quick path back to effortless flight. I smile as I grind pass the street. I smile because I'm not the type that goes wherever the wind blows. I smile because I don't give into temptation and take the easy way out. And I smile because I know that my training has brought about this change. I continue smiling as I keep pushing into the wind.
Another turn. The turn I had planned not the turn of temptation. Wind at my back again. Earned instead of given. Another smile.
In the end the wind, like any adversity, holds the potential to make us stronger. However strength will only come if we're unwilling to yield to the temptation of the easy way out.
Workout Summary
2880 yd swim (yesterday)
65 mile bike
A cloudy, humid, windy ride today. Actually the wind was only about 15 mph out of the south but for some reason it felt stronger. Humid air always seems to feel heavier, especially when there's a bit of wind behind it. The ride went well but I was pretty wiped by the end. Still haven't scheduled a fitting yet but I definitely need to. My spin feels very solid so I think my seat height is good, but my neck has been getting sore and I don't feel quite right with my for/aft positioning. Time for professional help.
As I felt the wind push against me I tightened up my form to present the smallest target possible. I downshifted and adjusted my focus to spinning circles. I went from an invigorating 28 mph downwind cruise to a 15 mph grind over the course of 10 feet. Pretty rough transition.
But this is what the mental part of training is all about. Dealing with the ups and downs. Persisting. Resisting. By working through it I learn that I can deal with it. I learn that I can succeed by adjusting my attitude and focus. I can get angry and frustrated at being unable to fly effortlessly, or I can focus on tuning up my form and being more efficient.
As I grind my way down the road I pass another road which if taken will provide a shortcut out of the wind. The easy way out. The quick path back to effortless flight. I smile as I grind pass the street. I smile because I'm not the type that goes wherever the wind blows. I smile because I don't give into temptation and take the easy way out. And I smile because I know that my training has brought about this change. I continue smiling as I keep pushing into the wind.
Another turn. The turn I had planned not the turn of temptation. Wind at my back again. Earned instead of given. Another smile.
In the end the wind, like any adversity, holds the potential to make us stronger. However strength will only come if we're unwilling to yield to the temptation of the easy way out.
Workout Summary
A cloudy, humid, windy ride today. Actually the wind was only about 15 mph out of the south but for some reason it felt stronger. Humid air always seems to feel heavier, especially when there's a bit of wind behind it. The ride went well but I was pretty wiped by the end. Still haven't scheduled a fitting yet but I definitely need to. My spin feels very solid so I think my seat height is good, but my neck has been getting sore and I don't feel quite right with my for/aft positioning. Time for professional help.
Thursday, August 24, 2006
Word Spinning - Part 2
Looks like another dizzy day for me again. Today I was spinning on "train to race" vs. "race to train".
I'm definitely in the race to train camp. I need goals - the race - to keep me motivated and focused. But the emphasis for me is definitely on the journey - the training. For me the race is just a quiz along the way to allow me to focus and gauge my training. The training on the otherhand is what shapes and sculpts me. It has transformed me - both in the physical and mental sense. Actually the mental transformation was the biggest surprise - the benefit to training that I wasn't expecting. I completely expected that training would make me stronger physically. It never occurred to me as I started down this path that it would change how I approach and view life.
It's amazing what your mind will get up to when your body's busy and knows what to do.
Workout Summary
Slacked....
What? Slacked? Yeah - guilty as charged. Actually there were thunderstorms this morning which means they close all the pools at the health club. The idea of going anyways and sitting on a spin bike and then running on a treadmill was too great of a hill for me to climb today. It's a bit of recovery week for me anyways so I snuggled in with my daughter (who got woken up by the thunderstorms and climbed into bed with us) and caught a couple hours of bonus sleep.
Weather permitting I'll get out for a bike/run brick tonight. I at least want to run because I need to keep consistent during my marathon build period.
I'm definitely in the race to train camp. I need goals - the race - to keep me motivated and focused. But the emphasis for me is definitely on the journey - the training. For me the race is just a quiz along the way to allow me to focus and gauge my training. The training on the otherhand is what shapes and sculpts me. It has transformed me - both in the physical and mental sense. Actually the mental transformation was the biggest surprise - the benefit to training that I wasn't expecting. I completely expected that training would make me stronger physically. It never occurred to me as I started down this path that it would change how I approach and view life.
It's amazing what your mind will get up to when your body's busy and knows what to do.
Workout Summary
What? Slacked? Yeah - guilty as charged. Actually there were thunderstorms this morning which means they close all the pools at the health club. The idea of going anyways and sitting on a spin bike and then running on a treadmill was too great of a hill for me to climb today. It's a bit of recovery week for me anyways so I snuggled in with my daughter (who got woken up by the thunderstorms and climbed into bed with us) and caught a couple hours of bonus sleep.
Weather permitting I'll get out for a bike/run brick tonight. I at least want to run because I need to keep consistent during my marathon build period.
Tuesday, August 22, 2006
Word Spinning
While swimming today my mind chewed on the subtle differences that occur when words shift. It surprises me sometimes that I can keep count of my laps with junk like this running through my head. The word shift that had me so intrigued this morning was the difference between "train to eat" vs. "eat to train".
I consider myself to be in the eat to train camp. I've been trying to focus more on my nutrition over the last couple of months and am to the point now where I'm beginning to periodize my diet along to complement the way I periodize the workouts - easing back on carbs when I don't have a workout the next day, going big on proteins when I have long rides or runs, more natural fruits and vegetables instead of crackers and such for snacking, etc. In short, giving my body what it needs when it needs it instead of giving it anything it wants because it tastes good. Because I'm in this camp my focus is eating right so I can train better. Another broader way to spin this is to say that I prepare so that I can succeed. Quite a revealing spin. Am I a classic OCD or what?
My neighbors on the other hand are definitely in the train to eat camp. They're the ones who go on family bike rides a couple of times a week with food stops along the way at the Dairy Queen and Burger King (the royal ride is how I refer to it). In fact pretty much any physical activity they do is followed by some sort of food reward. They might actually be large hairless hamsters - I should look into this (this particular thought caused me to laugh out loud - not real smart since I was underwater at the time). Because of this focus they're definitely train to eat campers - in the end their focus is more on doing something healthy to justify their treats and rewards. The broad spin here is that they work hard in order to enjoy the fruits of their labor.
My point? Spinning does more than make you dizzy sometimes. Consider where you stand on the eat to train/train to eat question. You might be surprised at how much thinking about the why of your answer reveals about you and the way you approach life. Kind of like the half-empty vs. half-full debate. Careful trying this while swimming though. Laughing and being underwater don't seem to mix very well.
Workout Summary
2360 yd swim - continuous - easy cruise
15 mile bike - mixed
5 mile run - tempo
30 minutes circuit/core/stretching
Legs held up pretty well on today's run. Still a bit sore from the big run Sunday but form and energy were both surprisingly good. Still have this weird adductor injury that doesn't seem to want to heal. The weird bit is that it doesn't affect my running or biking - it only hurts when I walk. Guess after two months of this it's time to bite the bullet and go get probed by the high paid guys in the white coats.
I consider myself to be in the eat to train camp. I've been trying to focus more on my nutrition over the last couple of months and am to the point now where I'm beginning to periodize my diet along to complement the way I periodize the workouts - easing back on carbs when I don't have a workout the next day, going big on proteins when I have long rides or runs, more natural fruits and vegetables instead of crackers and such for snacking, etc. In short, giving my body what it needs when it needs it instead of giving it anything it wants because it tastes good. Because I'm in this camp my focus is eating right so I can train better. Another broader way to spin this is to say that I prepare so that I can succeed. Quite a revealing spin. Am I a classic OCD or what?
My neighbors on the other hand are definitely in the train to eat camp. They're the ones who go on family bike rides a couple of times a week with food stops along the way at the Dairy Queen and Burger King (the royal ride is how I refer to it). In fact pretty much any physical activity they do is followed by some sort of food reward. They might actually be large hairless hamsters - I should look into this (this particular thought caused me to laugh out loud - not real smart since I was underwater at the time). Because of this focus they're definitely train to eat campers - in the end their focus is more on doing something healthy to justify their treats and rewards. The broad spin here is that they work hard in order to enjoy the fruits of their labor.
My point? Spinning does more than make you dizzy sometimes. Consider where you stand on the eat to train/train to eat question. You might be surprised at how much thinking about the why of your answer reveals about you and the way you approach life. Kind of like the half-empty vs. half-full debate. Careful trying this while swimming though. Laughing and being underwater don't seem to mix very well.
Workout Summary
Legs held up pretty well on today's run. Still a bit sore from the big run Sunday but form and energy were both surprisingly good. Still have this weird adductor injury that doesn't seem to want to heal. The weird bit is that it doesn't affect my running or biking - it only hurts when I walk. Guess after two months of this it's time to bite the bullet and go get probed by the high paid guys in the white coats.
Subscribe to:
Posts (Atom)