Ironman 101 has moved http://powermultisport.com
Friday, January 21, 2011
Thursday, January 20, 2011
Wednesday, January 19, 2011
Tuesday, January 18, 2011
Monday, January 17, 2011
Friday, January 14, 2011
Back in the saddle–tempo runs
I was feeling a little bit better – the tooth thing really took its toll on motivation. I did not miss a single scheduled workout but I did not go above and beyond either. Normally I would have had a strength training session or two but not this week.
I took all of Tuesday off. I rode the trainer for nearly an hour on Wednesday morning. Lunch would be the real workout. It was cold and windy but I needed a 10 mile tempo run. This tempo run would be ay my projected marathon pace – 6:50 minutes per mile. This is what I need for my 2:59:xx marathon. I have run these 10 mile tempos many times in the past – this is one of my bread and butter distances. I started out fine but the run got hard. I never entered the red zone but the run was more than challenging. I finished the run with an average of 6:51 – I was not beat down or destroyed but I could not help from thinking about having to run an additional 16.2 miles.
This marathon goal is going to be tough. Saturday calls for 15 @ 7:00.
Wednesday, January 12, 2011
Poker nights and poker tells
A tell in poker is a subtle but detectable change in a player's behavior or demeanor that gives clues to that player's assessment of his hand.- WikipediaI played poker with the guys the other night. Now I will be the first to tell you that I am not very good at cards but I do enjoy the game. However, this night I was lucky. I walked away with over 16 bucks. Considering that this is nickel ante poker that is a bumper night.
I’ll let you in on a little secret. I have a tell. You see, I grit my teeth in stressful situations. From the outside you can see my jaw pulsate. I think that I have had this tell all of my life. Twenty years ago I remember my wife letting me in on the secret. We would have an argument or something and she would ask me if I was mad. Of course I would say “no” but she knew I was hiding something. She told me about the tell. So why am I telling you this?
It’s funny how things are linked. When I lost my wife and daughter you cannot believe the stress (5 years feels like a blink of the eye). I can’t even attempt to explain it. But the tell got disruptive. The constant stress – I was told it was like post traumatic stress disorder - magnified the tell. I literally started to grind my teeth down until they cracked. Some of them came out in pieces. Well, there was a tooth that I had a sedative type filling placed in it. This was a couple of years ago. This eased the pain. However, this tooth has hurt me for a couple of years but the pain would come and go.
Well, my jaw started hurting last week. It was now hurting like someone hit me in the jaw with a two-by-four. It was not the just the tooth but my entire jaw. Massive PAIN. I waited a few days to see if it would go away. It did not. This past weekend it hurt. It hurt on the way to the race and it hurt after the race – interesting enough it did not hurt during the race.
I went to the dentist. The tooth was extracted. I have read a number of grief books and participated in a number of groups. It is funny how unrelated things end up being linked. Who would have thought that past tragedies would lead to losing teeth? I think the connections are funny.
On a side note, I knew that I would not feel like working out after the dentist so I cranked out my 800’s prior to the visit. I nailed them.
Tuesday, January 11, 2011
Formula for a New PR
newPR = raceDistance x (PR_pace_seconds – paceReduction_Seconds)
Here is the proof:
curPR = 1:27:30So that was the plan for Sunday's First Light Half Marathon. Actually that has been the plan for all of my races. However, I have found a flaw in the equation. There is another variable which I will call raceConditions. This variable will be measured in seconds per mile and will consider the external (wind, rain, heat) as well as the internal (fatigue, taper, illness, injury) conditions specific to the race. In the past I have not had to adjust for conditions. I simply selected my races wisely and then counted on my increased running fitness to pull me through.
curPR = (87 * 60) + 30
curPR_in_seconds= 5250
raceDistance = 13.125
paceReduction_Seconds = 5
PR_pace_seconds = PR_in_seconds / raceDistance
newPR = raceDistance x (PR_pace_seconds – paceReduction_Seconds)
newPR = raceDistance x ((PR_in_seconds / raceDistance) – paceReduction_Seconds)
newPR = 13.125 x (400 – 5)
newPR = 13.125 x (395)
newPR = 5184.375
newPR = 5184.375 / 60
newPR = 1:26:24
For example if the race is windy I might need to give raceConditions a value of 3. The new formula:
newPR = raceDistance x (PR_pace_seconds – paceReduction_Seconds + raceConditions)
Maybe the proof should have looked like this:
newPR = 13.125 x (400 - 5 + 3)
newPR = 13.125 x (398)
newPR = 5223.75
newPR = 5223.75 / 60
newPR = 1:27: 03
Monday, January 10, 2011
2011 First Light Half Marathon Race Report–FAIL
“The middle is part of the race” – running legend Jim Coll
As I have mentioned a couple of time, the volume portion of my running plan is over. I have switched to the intensity phase. I had a solid tempo run on Thursday – 6 @ 6:31 pace. That was strong for me. It was a hard effort but not a race effort. My heart rate for this tempo run averaged 174 BPM. For reference, my heart rate at the Steam Whistle 12 (7.45 miles) the prior weekend averaged 176. In addition, at the Ole Man River Half my heart rate also averaged 176 BPM.
So, at the First Light I can only ascertain that I did not want to run fast. My heart rate averaged 170. Not only that but I lost this race in the middle. I had been running hard and losing ground and then just gave it up at about 8. If you look at the chart below I was actually within 9 seconds of my PR race at the Ole Man River at mile 8. However, I felt like I was over extended and fading. This is where I gave up the race.
Chart of running paces at Ole Man River and First Light Halfs.
As you can see, at mile 8 I gave it up. I though the race was over.
I just wanted to finish. I allowed my heart rate to drop.
I turned this RACE into a training run – FAIL.
Chart of heart rates at Ole Man River and First Light Halfs.
My heart rate does not indicate that I should have felt like
I was running as hard as I thought I was. The wind did slow the pace,
however, I was simply not running hard enough – FAIL.
I was able to pick it up a little bit at the end but the PR streak is over. I will have to tabulate how long it lasted but it was at least a half dozen 5k’s, 2 12k’s, 7 half marathons and various other races.
As a proviso, I think I could have run this race smarter and chipped away at my half PR by a few seconds, maybe. However, I really wanted to knock a big chunk off the PR – I wanted a 1:26:20. Oh well, there will be other races. My eye is still on the prize – sub-3 marathon at Mardi Gras. I will have to have a perfect race and the run calculators are still snubbing their noses at me.
Oh yeah, this race is not chip times. My offical time was 1:30:00 - my Garmin indicated a bit quicker. It is funny, that would have been a solid race last year but this year it is 10 seconds per mile slower - that is HUGE.
Friday, January 7, 2011
Intensity phase – HARD tempo–Nailed it!
Starting the intensity phase of the training plan always sends shivers down my spine. Now, I don’t mind quarter mile repeats (short and sweet) but the half miles are killers. And the tempos – they are tough - in fact the toughest. So today when I was walking to the gym I had some self doubts. I needed to run 6 miles at a 6:30 pace. That would be 39:00 minutes.
This would be tough for a training run. I walked out to the trace with Vic. He would be running his own pace but it is out and back. He was going to run out for 19 and half minutes and then head back. The pace was challenging from the beginning. I wanted to give up at miles 2, 4 and 5. This was a hard effort. This was not a comfortably hard effort. This was not a conversational pace. This was HARD. This was tough. I wanted to stop.
On the back portion of the out and back it is easier. My heart rate did not indicate that it was easier but it felt easier. I could see Vic a mile ahead of me. I kept him in my sights. This pushed me. I would not stop. I did not catch him but I did achieve my goal. I finished in 39:07 with an average pace of 6:31 per mile. I felt better and stronger than I did in last weekends Steam Whistle 12k.
I am stoked after this run. Next weeks tempo (Thursday) is 10 @ 6:50. I can do this.
I will prove the running calculators wrong (they say I am not fast enough for a sub-3 marathon).
This would be tough for a training run. I walked out to the trace with Vic. He would be running his own pace but it is out and back. He was going to run out for 19 and half minutes and then head back. The pace was challenging from the beginning. I wanted to give up at miles 2, 4 and 5. This was a hard effort. This was not a comfortably hard effort. This was not a conversational pace. This was HARD. This was tough. I wanted to stop.
On the back portion of the out and back it is easier. My heart rate did not indicate that it was easier but it felt easier. I could see Vic a mile ahead of me. I kept him in my sights. This pushed me. I would not stop. I did not catch him but I did achieve my goal. I finished in 39:07 with an average pace of 6:31 per mile. I felt better and stronger than I did in last weekends Steam Whistle 12k.
I am stoked after this run. Next weeks tempo (Thursday) is 10 @ 6:50. I can do this.
I will prove the running calculators wrong (they say I am not fast enough for a sub-3 marathon).
Thursday, January 6, 2011
Mountain bike trails and intervals
I have begun the intensity portion of the training plan. Now, I really like the volume but these hard workouts should provide the necessary speed to meet my marathon goals. With this increased intensity I am taking more time recover. I took an off day from running following the Steam Whistle 12K on Saturday – well actually two days off from running.
On Sunday I started out with some of the TRX Metabolic Blast. This thing is kicking my unstable cores ass. A little later I joined the mountain bike crew and helped clear some more trails. Oh my gosh, this is hard work. You have to mark the trail then clear it with a power mover. There is a lot of chain saw work and then comes the old fashioned manual labor. The ground has to be racked and then the all of the little stumps have to be removed – with axe, awl or any type of hand implement. This type of work really makes you understand the concept of functional strength.
On Monday I jumped on the elliptical machine. I normally hate elliptical machines – they make my body move in unnatural ways (that sounds funny – not really what I intended). However we have one (1) special elliptical machine – the Cybex 750AT. This thing actually works for me. It lets me workout hard without the impact. Next was some strength training – back to the bench press.
Tuesday brought back the trainer. I had been working on 2 x 20 minutes @ FTP but had failed recently. I dialed it back for some success – 3 x 10 @ FTP. This should allow for me to start building my cycling base again.
At lunch I attacked my intervals. After a two mile warm up I started the 4 x 800’s at 2:50. Damn, this was demanding. I was out on the trace and it is ‘pretty’ flat but there is a slight incline. So I ran back and forth and the times reflected the incline. The splits were as follows: 2:51 / 2:45 / 2:55 / 2:53 – average of 2:51. I was a little disappointed. These were hard. As I start to add two more repetitions each week it won’t be getting any easier. Time to suck it up.
After work I headed to the Family YMCA to help out with the next couch to 5k group. There were about 40 people eager and excited to take up running in their pursuit to improve their health. This is exciting stuff!
On Sunday I started out with some of the TRX Metabolic Blast. This thing is kicking my unstable cores ass. A little later I joined the mountain bike crew and helped clear some more trails. Oh my gosh, this is hard work. You have to mark the trail then clear it with a power mover. There is a lot of chain saw work and then comes the old fashioned manual labor. The ground has to be racked and then the all of the little stumps have to be removed – with axe, awl or any type of hand implement. This type of work really makes you understand the concept of functional strength.
Birth of a trail.
$8000 – dang
At lunch I attacked my intervals. After a two mile warm up I started the 4 x 800’s at 2:50. Damn, this was demanding. I was out on the trace and it is ‘pretty’ flat but there is a slight incline. So I ran back and forth and the times reflected the incline. The splits were as follows: 2:51 / 2:45 / 2:55 / 2:53 – average of 2:51. I was a little disappointed. These were hard. As I start to add two more repetitions each week it won’t be getting any easier. Time to suck it up.
After work I headed to the Family YMCA to help out with the next couch to 5k group. There were about 40 people eager and excited to take up running in their pursuit to improve their health. This is exciting stuff!
Wednesday, January 5, 2011
The $500 Diet
Have you made a resolution this year? Let’s see, today is January 5th. Is your will power starting to wane?
I always here people talk about the movie stars and the shape that they are in – It goes something like this – I could look like Brad Pitt in Fight Club if I had a personal trainer and $20 million to lose. Well what if instead of getting $20 million you had to pay $500?
Enter the website stickk.com . You make contracts with real consequences (optional money) on the line. You commit to do something and then have a nonpartisan report on you progress. It is strict accountability!
How about losing weight. Say you want to lose 10 pounds over the next 10 weeks. You set up a goal date and goal weight. Then you weigh in each week and have the nonpartisan report it. If you met your goal – CONGRATULATIONS. If not, your credit card is charged the appropriate amount ($$$) - Would you rather lose a pound next week or $500? Let me show you how it works.
Optionally you can put money at stake to ensure that you reach your goal. You give you credit card information. You can have the money go to an individual, a charity or an ANTI charity (brutal).
You then assign a referee to monitor and report your progress. If you do not succeed then your credit card is charged appropriately.
Here is the one I made for myself – Mardi Gras Marathon – sub-3 hours.
If anyone needs a referee just let me know.
I always here people talk about the movie stars and the shape that they are in – It goes something like this – I could look like Brad Pitt in Fight Club if I had a personal trainer and $20 million to lose. Well what if instead of getting $20 million you had to pay $500?
Enter the website stickk.com . You make contracts with real consequences (optional money) on the line. You commit to do something and then have a nonpartisan report on you progress. It is strict accountability!
How about losing weight. Say you want to lose 10 pounds over the next 10 weeks. You set up a goal date and goal weight. Then you weigh in each week and have the nonpartisan report it. If you met your goal – CONGRATULATIONS. If not, your credit card is charged the appropriate amount ($$$) - Would you rather lose a pound next week or $500? Let me show you how it works.
Just in time for New Year’s Resolutions, here’s a guide to make weight loss resolutions stickK. It’s The $500 Diet and for a limited time you can read it for free.
You can pick from several resolutions – Lose Weight, Exercise Regularly, Quit Smoking, Race!, Maintain Weight, or a Custom Goal.Most diet books are written by physicians and scientists, but The $500 Diet is my attempt to give economics and contract law a chance to change how much you want to eat. It’s a seven-step plan to strengthen your resolve – to help you make credible New Year’s resolutions.
Would you rather lose a pound next week or $500?
Optionally you can put money at stake to ensure that you reach your goal. You give you credit card information. You can have the money go to an individual, a charity or an ANTI charity (brutal).
You then assign a referee to monitor and report your progress. If you do not succeed then your credit card is charged appropriately.
Here is the one I made for myself – Mardi Gras Marathon – sub-3 hours.
Monday, January 3, 2011
2011 Steam Whistle 12k Race Report.
The storms came in the night before. The race was planned for 9AM but we had to postpone it until noon. Fortunately the storm passed through town and it brought cooler temperatures.
The race started promptly at noon. Per normal, I started out too quickly. I was in fourth place for the first mile but the top three were pulling away. However, Terry soon passed me and he also started pulling away from me.
This is a hard 12k race. The first half is slightly up hill. I was hurting the entire out portion of the race. My legs were hurting. I could not wait for the turn around. Although the effort was still hard the race felt easier on the return. Mentally this race was hard on me. I ran the entire race solo – I was in no man’s land (and there was some wind in the way out). I did not have anyone to pace off. In addition, the races that were ahead of me were just too fast. I was not able to reel them in at all. I knew that there were two racers about 30 seconds behind me and that kept me going.
I was able to get a PR for the race by finishing the 12k in 49:19 (6:36 pace). Last year was 49:38 (6:39 pace). Of course I am pleased with a PR but I was really expecting more. I have a lot of trouble at these shorter races (7.45 miles). In comparison I was able to drop 2 minutes from my half marathon PR from last year (that is 9 seconds per mile). But this race I only dropped 19 seconds. A half marathon is only 9 more kilometers. I wanted to drop somewhere around 12 seconds not a messily 3 seconds. I finished 5th overall (6th last year) and 2nd in my age group (last year I got first). I was able to maintain my place through the race.
Still, I am pleased that the PR streak continues. I have another chance to test the waters next weekend at the First Light Half marathon in Mobile.
The race started promptly at noon. Per normal, I started out too quickly. I was in fourth place for the first mile but the top three were pulling away. However, Terry soon passed me and he also started pulling away from me.
This is a hard 12k race. The first half is slightly up hill. I was hurting the entire out portion of the race. My legs were hurting. I could not wait for the turn around. Although the effort was still hard the race felt easier on the return. Mentally this race was hard on me. I ran the entire race solo – I was in no man’s land (and there was some wind in the way out). I did not have anyone to pace off. In addition, the races that were ahead of me were just too fast. I was not able to reel them in at all. I knew that there were two racers about 30 seconds behind me and that kept me going.
Half way.
I was able to get a PR for the race by finishing the 12k in 49:19 (6:36 pace). Last year was 49:38 (6:39 pace). Of course I am pleased with a PR but I was really expecting more. I have a lot of trouble at these shorter races (7.45 miles). In comparison I was able to drop 2 minutes from my half marathon PR from last year (that is 9 seconds per mile). But this race I only dropped 19 seconds. A half marathon is only 9 more kilometers. I wanted to drop somewhere around 12 seconds not a messily 3 seconds. I finished 5th overall (6th last year) and 2nd in my age group (last year I got first). I was able to maintain my place through the race.
Smaller pinecone this year.
Still, I am pleased that the PR streak continues. I have another chance to test the waters next weekend at the First Light Half marathon in Mobile.
Saturday, January 1, 2011
TRX planks and Happy New Year
The Steam Whistle 12K has been rain delayed until noon. I drove down to Jackson Station and put up some postponed signs early this morning – I have been up a while. However, it looks like the storms have passed and they have brought cooler weather. The race conditions are starting to look favorable.
I have always kept abdominal exercises in my strength training plan. I have down the P90X abs cruncher routines and they are challenging. When it comes to planks I am pretty good. I can do several sets and hold them for about 90 seconds or so. They really light up the core. Since I have been playing with the TRX I have been humbled regarding my core strength. With the unstabilizing nature of the TRX all of my strength goes out the door. Take a look (I realize that my butt is too high – something I need to work on).
I have always kept abdominal exercises in my strength training plan. I have down the P90X abs cruncher routines and they are challenging. When it comes to planks I am pretty good. I can do several sets and hold them for about 90 seconds or so. They really light up the core. Since I have been playing with the TRX I have been humbled regarding my core strength. With the unstabilizing nature of the TRX all of my strength goes out the door. Take a look (I realize that my butt is too high – something I need to work on).
Friday, December 31, 2010
You’ve got mail–Big Block Running Volume
I got an email from Ginny at Happy Feet 26.2 inquiring about some big volume blocks that I did last year. I have run with Ginny may times over the past couple of years. She is a good friend. Ginny also does a heck of a lot of volume herself and she went to Boston last year.
My belief is that running with the tired legs should allow for you to push the wall further back in a race. When I ran the Mardi Gras marathon last year I did not hit the wall – sure the race got harder (much harder) around mile 22 / 23 but I was able to maintain pace – or enough of my pace to reach my goal. The race was pretty evenly split (1:34:00 / 1:34:44). This year’s race is going to be very difficult and I hope that my extra volume blocks will push that wall back even further – I’m trying to push it back somewhere in the vicinity of mile 27.
A quick disclaimer: I get the holidays off from work. This lets me recover fully from this high volume blocks of running. In truth, I really needed down time last year when I ran big blocks. I would take an ice bath while sipping a recovery shake. Then maybe even a nap. This year I have run the high volume faster and the recovery has bee much easier. Your mileage may vary.
Hello James,My reply:
I am working on my training for Snickers in March. It will obviously be a shortened program because of Huntsville [Ginny just did the Rocket City Marathon]. I am not worried about the shortened program at all, because I think I have maintained my fitness and will come back fast. Just trying not to, come back too fast.
Anyway, I wanted to ask you about the workout you did, something like 15, 15, 15 in 3 days, or something similar. First, do you think that helped you in your training? When did you do this in relation to your race date? I'm always looking for new things to try, and love some variety. With the high mileage that I ran before Huntsville, I think I would be up for something similar this time. In the past, I would not have attempted it for fear of injury, but now I feel my mileage has been, and will be, high enough to give it a try.
Please share what you can with me about it, or any other things you feel "really worked well" for you in training.
I will continue with tempos, intervals, and long runs, but just looking to mix things up a little.
Hey Ginny -I think the large blocks have helped in my running. They have allowed for me to adapt to running on fatigued legs.
I got idea from hearing something about increasing your mileage for running an ultra. Most ultra runners do not do many long runs longer than what we do for marathon training they just do more back to back mileage. Since I have time off over the holidays I decided to get some major volume blocks. I thank I got 3 blocks of right at 50 miles [15 – 15 – 20]. This was all LSD type running – I mean completely conversational comfortable running pace.
I can’t really say if it helped me in my marathons but it certainly did allow for me to adapt to running on tired / fatigued legs. In fact, I just finished up a couple of more large running blocks. I had two 6 day blocks that just kissed 70 miles. Just this week I have decided to shut down the high volume with 6 weeks left before my A race marathon. Now I will be concentrating on much more intensity. It will be 3 challenging runs each week – intervals, tempo and long run at marathon or near marathon pace.
If you do a block of high volume I think you have to shut down the intensity. If you do speed and volume I think you are asking for trouble.
James – See you at the Steam Whistle 12K
My belief is that running with the tired legs should allow for you to push the wall further back in a race. When I ran the Mardi Gras marathon last year I did not hit the wall – sure the race got harder (much harder) around mile 22 / 23 but I was able to maintain pace – or enough of my pace to reach my goal. The race was pretty evenly split (1:34:00 / 1:34:44). This year’s race is going to be very difficult and I hope that my extra volume blocks will push that wall back even further – I’m trying to push it back somewhere in the vicinity of mile 27.
You can see the traces of the wall just after mile 20
(you also turned into a head wind at about mile 23 – nice).
Projected 2011 Mardi Gras Marathon – NO WALL.
A quick disclaimer: I get the holidays off from work. This lets me recover fully from this high volume blocks of running. In truth, I really needed down time last year when I ran big blocks. I would take an ice bath while sipping a recovery shake. Then maybe even a nap. This year I have run the high volume faster and the recovery has bee much easier. Your mileage may vary.
Thursday, December 30, 2010
Volume DOWN / Intensity UP–Steam Whistle Race Strategy
I went for the first bike ride in a couple of months on Tuesday. The temperature was in the high 40’s. Having not even really ridden the trainer or anything I was in for a wake call. The pace was not blistering but I could really tell that my form was off.
The four of us got off of the trace and hit the biggest hills around (still not much). There were a few surges but also nothing to write home about. However, I could really feel the fatigue in my legs. I never took a pull. I never surged ahead. I just stayed in the draft. I enjoyed the ride but it reminded my of how far off my bike gets in the winter. After about 35 miles I started to get cold – my feet and hands were hurting. I also started to think a lot about food. This is never a good sign. I was fantasizing about a big hot bowl of soup. I could almost taste it. Sam also started to talk about food. When we stopped for water he called ahead home to have a couple of pizzas put in the oven and some hot soup on the stove. I went over to his house after the ride and chowed down. Then I warmed up next to the fireplace. It was a good end to a cold bike ride. There is a big hilly bike ride on Thursday but I don't think it would fit into the training plan (I'm just not up for it).
If you remember, a few posts back I talked about how many bike rides you can have while training for a marathon PR – the answer was zero. So what was I doing? Well, the BIG volume portion of my training plan has come to an end. I was able to point together a couple of 70 mile weeks and now I move into the intensity phase of the program.
The program will switch from the high volume comfortable pace portion to a FIRST (Furman Institute) high intensity phase. There will be 3 challenging runs each week consisting of hard intervals, hard tempos, and long runs at marathon or near marathon pace.
I did the first short run I have done in a while. It was actually shorter than I had intended. I want to run 5 miles at sub 6:30 pace (7 miles total with a mile warm up and a mile cool down). When running at intensity I tend to run by pace and not heart rate or feel – just by pace. This has been slapping me in the face the past couple of runs. This intensity is really testing me – I should be able to run these paces but they have been putting me on the ropes. My running course is slightly uphill for about 6 miles. This is what has been putting it to me. So this faster run today was cut short. I did the warm up mile at 7:30ish and then picked up the pace. I ran the first mile and turned around. The mile was at 6:29 pace but felt much too hard to continue an additional mile and half before turning around. However, the next two miles, after having turned back, were much faster (and slightly easier). These next two miles clicked off in the high 6-teens (like 18 and 19). I need to be a little smarter when doing these run. I need to get the necessary mileage without blowing up.
This course that I run is also part of the Steam Whistle 12K that will be taking place on the first. Looking at last years race I averaged 6:39 pace. The first two miles were 6:34 / 6:35. Then it looks like I blew up a little – the next two miles were 6:49 / 6:54. Then the turn around and running slightly down hill brought the rest of the miles at 6:40 or less with the fastest being 6:31. Knowing that the race is faster on the ‘back’ portion I need to settle on a hard effort on the out and really push the pace on the back. I’m not looking forward to the intensity but I am looking for a PR.
The four of us got off of the trace and hit the biggest hills around (still not much). There were a few surges but also nothing to write home about. However, I could really feel the fatigue in my legs. I never took a pull. I never surged ahead. I just stayed in the draft. I enjoyed the ride but it reminded my of how far off my bike gets in the winter. After about 35 miles I started to get cold – my feet and hands were hurting. I also started to think a lot about food. This is never a good sign. I was fantasizing about a big hot bowl of soup. I could almost taste it. Sam also started to talk about food. When we stopped for water he called ahead home to have a couple of pizzas put in the oven and some hot soup on the stove. I went over to his house after the ride and chowed down. Then I warmed up next to the fireplace. It was a good end to a cold bike ride. There is a big hilly bike ride on Thursday but I don't think it would fit into the training plan (I'm just not up for it).
If you remember, a few posts back I talked about how many bike rides you can have while training for a marathon PR – the answer was zero. So what was I doing? Well, the BIG volume portion of my training plan has come to an end. I was able to point together a couple of 70 mile weeks and now I move into the intensity phase of the program.
The program will switch from the high volume comfortable pace portion to a FIRST (Furman Institute) high intensity phase. There will be 3 challenging runs each week consisting of hard intervals, hard tempos, and long runs at marathon or near marathon pace.
I did the first short run I have done in a while. It was actually shorter than I had intended. I want to run 5 miles at sub 6:30 pace (7 miles total with a mile warm up and a mile cool down). When running at intensity I tend to run by pace and not heart rate or feel – just by pace. This has been slapping me in the face the past couple of runs. This intensity is really testing me – I should be able to run these paces but they have been putting me on the ropes. My running course is slightly uphill for about 6 miles. This is what has been putting it to me. So this faster run today was cut short. I did the warm up mile at 7:30ish and then picked up the pace. I ran the first mile and turned around. The mile was at 6:29 pace but felt much too hard to continue an additional mile and half before turning around. However, the next two miles, after having turned back, were much faster (and slightly easier). These next two miles clicked off in the high 6-teens (like 18 and 19). I need to be a little smarter when doing these run. I need to get the necessary mileage without blowing up.
This course that I run is also part of the Steam Whistle 12K that will be taking place on the first. Looking at last years race I averaged 6:39 pace. The first two miles were 6:34 / 6:35. Then it looks like I blew up a little – the next two miles were 6:49 / 6:54. Then the turn around and running slightly down hill brought the rest of the miles at 6:40 or less with the fastest being 6:31. Knowing that the race is faster on the ‘back’ portion I need to settle on a hard effort on the out and really push the pace on the back. I’m not looking forward to the intensity but I am looking for a PR.
Tuesday, December 28, 2010
TRX 40 / 40 Challenge – First Attempt
From the TRX website:
The TRX 40/40 Challenge combines two signature TRX exercises we use to measure upper body and core strength: the TRX Atomic Push-up and the TRX Low Row. At our events, we have competitions to see who can get the most of each of these exercises. If someone can get more than 40 good reps, there's a good chance they are going to win! Also, we’ve been known to break out the 40/40 Challenge during our lunchtime workouts here at FAI headquarters.
I think I will have another go at it later in the week.
Sunday, December 26, 2010
Christmas running and TRX
We spent some time in Texas this past week visiting my father and my sister and her family. It was a lot of fun. I did get two hilly 8 mile runs in and a short visit to the gym. My father has found some friends from the Master Gardeners club who frequent a local gym. This has motivated him to start a training session. We are all very proud of him for taking these steps. I have told him to simply start the habit of going to the gym and then we would work on the program. He is meeting with a personal trainer at the beginning of the year for an assessment. My father also signed up for a smoking cessation program at the gym (which is associated with a medical center).
After we got home it was more running. On Christmas Eve the weather was cold (low 40’s) and I went for a quality session. It was difficult. I wanted 14 miles with 10 of them fast. I did my warm up and then kicked it into high gear – high gear for me anyway. The 10 miles I wanted to run at my hope to be new half marathon pace – 6:35 minutes per mile. This pace only worked for a few miles before I started to implode. I always try to push the pace knowing that there is a slight incline heading out. I usually train on the Long Leaf Trace which is a rails to trails. There are zero hills on the rails to trails but very long slight inclines. It is much more noticeable on the bike than the run; however, the incline is evident as soon as you head back.
Well, I always try to push the pace and I usually fail. And I did fail on this run. However, I did adjust and made the run of a longer interval type run. After the 4 miles at projected pace I shut it down and ran my comfortable pace for a mile (comfortable being 8 minutes per mile). I then ran several sets of 2 mile intervals at pace. I just simply tried to keep the pace as fast as possible which was in the 6:30’s and 6:40’s. I wrapped up the session with 13 miles at an average of 7:30 minute per mile pace. Although the session was not complete as prescribed it ended up being a challenging run.
On Christmas day I went for an easy run. Once again the pace would be comfortable. I was running by heart rate so the pace would settle in around 7:30. The temperature had dropped from the day before and the wind was rather brisk. I wanted to turn around after the first mile. I was cold and running into the wind was tough. I persevered and came up on another running out on the trace. I yelled at him from a good distance – I hate startling people at on the run. He had his music blaring and did see or hear me until I passed. He jumped a bit. He was running a little bit slower than me. I slowed a little bit and he picked up the pace a little bit. He was here visiting family from New Orleans. There are few strangers when out running. We ran the next 5 or 6 miles and just talked shop. We had both done the Jazz Half in October and the Mardi gras marathon back in February. We were evening matched in pace. Oh how I prefer some company when out on these runs. Talking with Scott from New Orleans allowed for both of us to push the pace and get our miles. This run was easy and I ended up with 10 miles at a 7:20 minute per mile pace.
Later, on Christmas day I tried at the TRX for the first time. I set up the trainer in my garage with an older TV and DVD player. After I watched the introduction video it was very easy to set up the TRX suspension trainer. In addition, adjusting the suspension trainer for the various exercises was a piece of cake. The system really is easy to go from one exercise to the next. I also liked how you can make each exercise harder or easier with simply the stance or your proximity to the anchor. The workout was comfortably challenging. It was very different from one of my typical weight workouts. It was more fluid and, sorry for this, “Zen like”. I felt like my body really was working as a complete unit – none of the isolation that I experience with normal strength training. In addition, the workout had several stretching routines at the end. I normally do not do any stretching but I could feel it throughout my body. It was positive experience. I am excited about adding this suspension training to my normal workout routine. I believe that strengthen my core via suspension training will help with triathlon – the swim, the bike and the swim.
After we got home it was more running. On Christmas Eve the weather was cold (low 40’s) and I went for a quality session. It was difficult. I wanted 14 miles with 10 of them fast. I did my warm up and then kicked it into high gear – high gear for me anyway. The 10 miles I wanted to run at my hope to be new half marathon pace – 6:35 minutes per mile. This pace only worked for a few miles before I started to implode. I always try to push the pace knowing that there is a slight incline heading out. I usually train on the Long Leaf Trace which is a rails to trails. There are zero hills on the rails to trails but very long slight inclines. It is much more noticeable on the bike than the run; however, the incline is evident as soon as you head back.
Well, I always try to push the pace and I usually fail. And I did fail on this run. However, I did adjust and made the run of a longer interval type run. After the 4 miles at projected pace I shut it down and ran my comfortable pace for a mile (comfortable being 8 minutes per mile). I then ran several sets of 2 mile intervals at pace. I just simply tried to keep the pace as fast as possible which was in the 6:30’s and 6:40’s. I wrapped up the session with 13 miles at an average of 7:30 minute per mile pace. Although the session was not complete as prescribed it ended up being a challenging run.
On Christmas day I went for an easy run. Once again the pace would be comfortable. I was running by heart rate so the pace would settle in around 7:30. The temperature had dropped from the day before and the wind was rather brisk. I wanted to turn around after the first mile. I was cold and running into the wind was tough. I persevered and came up on another running out on the trace. I yelled at him from a good distance – I hate startling people at on the run. He had his music blaring and did see or hear me until I passed. He jumped a bit. He was running a little bit slower than me. I slowed a little bit and he picked up the pace a little bit. He was here visiting family from New Orleans. There are few strangers when out running. We ran the next 5 or 6 miles and just talked shop. We had both done the Jazz Half in October and the Mardi gras marathon back in February. We were evening matched in pace. Oh how I prefer some company when out on these runs. Talking with Scott from New Orleans allowed for both of us to push the pace and get our miles. This run was easy and I ended up with 10 miles at a 7:20 minute per mile pace.
Later, on Christmas day I tried at the TRX for the first time. I set up the trainer in my garage with an older TV and DVD player. After I watched the introduction video it was very easy to set up the TRX suspension trainer. In addition, adjusting the suspension trainer for the various exercises was a piece of cake. The system really is easy to go from one exercise to the next. I also liked how you can make each exercise harder or easier with simply the stance or your proximity to the anchor. The workout was comfortably challenging. It was very different from one of my typical weight workouts. It was more fluid and, sorry for this, “Zen like”. I felt like my body really was working as a complete unit – none of the isolation that I experience with normal strength training. In addition, the workout had several stretching routines at the end. I normally do not do any stretching but I could feel it throughout my body. It was positive experience. I am excited about adding this suspension training to my normal workout routine. I believe that strengthen my core via suspension training will help with triathlon – the swim, the bike and the swim.
Saturday, December 25, 2010
TRX suspension trainer - anchor installation
I have been intrigued by suspension training for some time. I have read countless reviews and looked at the many workout routines. That is what I do; I research everything – many times. So I have been looking at the TRX suspension training system for about a year. I have wanted to have an effective core workout that would also be easy to setup and take down as well as be portable. You see, the university is closed for the holidays. In the past this has meant very two weeks of only cardio exercise. Don’t get me wrong, I love my bike and run but I am a firm believer in strength training; especially over the holidays. I do have a full set of hex dumbbells and also a lot of Olympic weights; however, I got rid of my weight bench years ago. It was too hard to have a permanent, dedicated space for the exercise equipment. The TRX suspension training system should allow for me to get an effective workout and allow for me to store all of the gear in a very compact case. I plan on doing a full review of the TRX over the next month – stay tuned.
Over the course of my research I did find several people who have made their own suspension training systems. Some looked down right dangerous and the ones that were the most effective – after trial and error – became rather expensive themselves. I like to construct my own tools and toys, but I knew that it would be easy to be bogged down in the process. I decided to bite the bullet and purchase the legitimate product – I bought the TRX PRO PACK (with door anchor) - see the link below if you are interested.
First, I needed a place to suspend this thing. You can put it just about anywhere. I actually have a park pretty close to the house (Jackson Station) with chin up bars – this would be ideal. I also ordered a door anchor so that I can use it in the house, however, I do not have a door in my living room. I could also do the exercises in my office / workout room but I would have to clean up the floor. There is already a bike on the trainer and two more against the walls. With the computer desk and book shelves, the space is getting cramped.
I decided to do the TRX in the garage. TRX sells an anchor point on their website but it is rather expensive (just like the TRX system itself). I thought I could probably fashion the same type of device for much cheaper. I went to the local big box hardware store. In the pickup truck section of the store with the tie down straps I found an anchor point that would do the job. It was $10. With the necessary bolts and washers the total price was about $11. I also bought a small rug from the same hardware store to put on the ground in the garage. I am also going to set up an old TV with DVD player in the garage. I will be able to use the bike on the rollers in this same workout space.
I watched the TRX video last night and I am pretty pumped to give it a try.
Full disclosure – if you click the link below and make a purchase I will receive a small commission. I purchased my TRX suspension trainer with my own money. I have not been instructed to give any review positive or negative and have not been compensated for this blog post.
Over the course of my research I did find several people who have made their own suspension training systems. Some looked down right dangerous and the ones that were the most effective – after trial and error – became rather expensive themselves. I like to construct my own tools and toys, but I knew that it would be easy to be bogged down in the process. I decided to bite the bullet and purchase the legitimate product – I bought the TRX PRO PACK (with door anchor) - see the link below if you are interested.
First, I needed a place to suspend this thing. You can put it just about anywhere. I actually have a park pretty close to the house (Jackson Station) with chin up bars – this would be ideal. I also ordered a door anchor so that I can use it in the house, however, I do not have a door in my living room. I could also do the exercises in my office / workout room but I would have to clean up the floor. There is already a bike on the trainer and two more against the walls. With the computer desk and book shelves, the space is getting cramped.
I decided to do the TRX in the garage. TRX sells an anchor point on their website but it is rather expensive (just like the TRX system itself). I thought I could probably fashion the same type of device for much cheaper. I went to the local big box hardware store. In the pickup truck section of the store with the tie down straps I found an anchor point that would do the job. It was $10. With the necessary bolts and washers the total price was about $11. I also bought a small rug from the same hardware store to put on the ground in the garage. I am also going to set up an old TV with DVD player in the garage. I will be able to use the bike on the rollers in this same workout space.
I watched the TRX video last night and I am pretty pumped to give it a try.
I just happen to have connections with the Fat Man and I knew this would
be under the tree. It was time for a little DIY in the garage.
The ceiling anchor - max weight 3,666 lbs. I think it will work.
(Note: My ceiling is not pink) - As you endurance athletes know,
using a stud finder is difficult. The dang thing seems to be always going off.
The anchor with the first bolt fastened to the ceiling joist.
The actual anchor in the bractet.
Anchor securly attached to the ceiling of the garage.
Full disclosure – if you click the link below and make a purchase I will receive a small commission. I purchased my TRX suspension trainer with my own money. I have not been instructed to give any review positive or negative and have not been compensated for this blog post.
Thursday, December 23, 2010
Wetsuits not just for cold water - football?
Emilio from Desoto Sports posted the following on Slowtwitch earlier this week:
In a later post as why a football player might wear the wetsuit top -
I might start wearing a shorty on those early cold early morning commutes.
Some of the highest paid pros are wearing T1 Wetsuits and they are paying full price: Tom Brady is one of them.
If you are watching tonights [New England Patriots at Chicago Bears] game, Tom Brady is wearing a T1 First Wave under his jersey. It is cut just above the elbow. How do I know? Because we sold it to him and I keep seeing it under his jersey and the navy blue shirt he has on.
But the story gets better. After he bought one just a little over a week ago before the Bears game, 3 other players from the Patriots ordered them.
....and the story gets better, Matt Cassel from the Chiefs ordered one for his cold weather games.
If you are watching the game, pay close attention to his right arm. Every now and then the you can a he has on something black as his base layer, and you can see the First Wave logo as the navy blue shirt he has on creeps up a bit.
In a later post as why a football player might wear the wetsuit top -
It keeps you warm in cold weather if you are not breaking a sweat. Think about it. He is not running very much, so it keep him warm without getting sweaty and clammy underneath. I told their trainer that it would work well for any player that is not running much....which is why their kicker, punter and long snapper all bought them.
I might start wearing a shorty on those early cold early morning commutes.
Subscribe to:
Posts (Atom)
