I survived Christmas weekend without doing myself damage. Yes, I did take Xmas off from working out, and allowed myself some indulgence in sweets, but it was Xmas, dammit. As a preemptive strike I made sure to eat very healthy in the days leading up to the day of recklessness (okay, not so very reckless, but definitely a tad naughty), consuming mostly fruits and vegetables, whole grains, and chicken breasts, all prepared simply and cleanly. My weight has been hovering around 162 these last few weeks, and I am not all that sure I want to be any lower. Granted, I am sure Christmas has made that concern a non-issue.
I have been really pushing my strength training, since I am limited to how often I can swim or run. This week the pool is closed, so no swim until the 31st, which makes me sad, but I think my shoulders can use a brief break. I want to be running more, but am trying to remain cognizant of optimizing my running time without over-taxing my knees. Today, I am sore from head to toe from my last two strength workouts.
Sunday I gave my legs the night off, since I had been pushing them rather hard all the previous week. I did a 90 minute upper body workout that left me trembling and queasy. It was great. Using resistance bands, hand weights, kettlebell and medicine ball I worked arms, shoulders, back and core in what is kind of my standard strength workout these last few weeks, with at least one set of each exercise done to absolute failure. I followed with a spinach, chicken, avocado salad for dinner.
Monday, Christmas Eve, I got a bit of a late start since I had been doing all my Xmas Eve-y stuff all the live-long day. Then I hopped on the treadmill running half a mile at 5 mph, and 3/4 mile at 5.5 mph. My legs were feeling great, but I started having exercise induced asthma issues and instead of fighting it I decided to get off the treadmill and focus on strength training. I did 3 sets each: wide legged squat, one-legged squat, split squat, deep squat with slosh tube, leg lift, prisoner squat, squat with 15# medicine ball swing, side step with resistance band, calf raise, jump squat. Then I switched to ab work on the floor with medicine ball and slosh tubes: 10 exercises x 20 reps x 3 sets. The whole workout had me emitting whiny, little noises and making disturbing faces. Dinner was spinach, chicken, avocado salad and a spinach/banana/blueberry, peach/mango smoothie. I do love being capable of working myself to near collapse all on my own, without any witnesses but for my concerned dogs who think I have gone a bit loonie.
This week will be a challenge to get my workouts in. There is still much festivity-ing left in 2012, and it has been such a grand year that I feel the need to see it out with good cheer, and welcome in 2013 as The Year of grand Adventures.
Wednesday, December 26, 2012
Friday, December 21, 2012
Not-So-Very-Off-Season
It is the Off Season. My races are done, there are none on the near horizon, and no solid schedule yet. But truly, I do not allow an off-season, and triathlon does not allow for one either. It is said, "Races are won in the off-season." This is when I can further hone skills, increase my speed and stamina, focus on my weak areas. I am increasing my running, which is undoubtedly my weakest discipline. Not so much distance, but intensity and frequency. Since I still have to guard my knees as much as possible to avoid re-injury and antagonizing my osteoarthritis I can't really do long, pavement pounding runs, but I can work on speed. A close second weakest is my swim. I can't increase the frequency of my swims at this particular point, but I have increased my distance and intensity considerably. I feel that I am becoming a strong distance swimmer, doing over 2 miles non-stop, and knowing I could do more if I had more time. I have always been a fairly solid cyclist, so that is going on the back burner for a bit while I push myself harder elsewhere, but once spring hits I will be out cycling my ass off.
Also, the Firefighter Academy is literally just around the corner. Two weeks. Only two weeks. Yikes! But I have been diligently working on cardio, stamina, and strength, especially leg and core strength. This will be key in getting me through drills as easily as possible, and decreasing my chance of injuring myself hauling and wrestling heavy hoses, climbing, crawling and clambering around in 70 pounds of gear, and keeping up with recruits less than half my age.
Another aspect of my Not-So-Very-Off-Season is nutrition. I am not allowing myself to overindulge in holiday tastiness. Yes, I have had a little, and did penance before and after. I am watching the scale, careful of what I put in my face, and always increasing my knowledge of vital nutrients and proper fueling. It always comes back to Rocket Fuel for optimal performance of my powerful machine.
So my Off Season is not very "Off." As a matter of fact I think I am training more intensely now than I did during the summer. The only difference is that I don't have ass-kicking events to push me close to my limits, but then I don't have Taper Weeks and Recovery Weeks when I can take it a little easier. No rest for the Wicked.
Also, the Firefighter Academy is literally just around the corner. Two weeks. Only two weeks. Yikes! But I have been diligently working on cardio, stamina, and strength, especially leg and core strength. This will be key in getting me through drills as easily as possible, and decreasing my chance of injuring myself hauling and wrestling heavy hoses, climbing, crawling and clambering around in 70 pounds of gear, and keeping up with recruits less than half my age.
Another aspect of my Not-So-Very-Off-Season is nutrition. I am not allowing myself to overindulge in holiday tastiness. Yes, I have had a little, and did penance before and after. I am watching the scale, careful of what I put in my face, and always increasing my knowledge of vital nutrients and proper fueling. It always comes back to Rocket Fuel for optimal performance of my powerful machine.
So my Off Season is not very "Off." As a matter of fact I think I am training more intensely now than I did during the summer. The only difference is that I don't have ass-kicking events to push me close to my limits, but then I don't have Taper Weeks and Recovery Weeks when I can take it a little easier. No rest for the Wicked.
Wednesday, December 19, 2012
Hill Repeats
I am kinda loving Hill Repeats. You may ask, "what the hell is that? Sounds painful." Hill Repeats are a fast paced, intensive addition to a running regimen. Find a short, decently steep hill and sprint up, jog down. Repeat. Simple enough. Do a warm up mile, making sure your legs are ready for the punishment, find your hill and go for it. Yes, that is a very simplified explanation, but I am not here to coach, I am here to relate my own endeavors. Last night I was short on time but really wanted/needed to get in a decent run. And my wonky knees really do mean that I can't spend hour after hour pounding the pavement, nor do I really have the time for that anyway (or the stamina, at this point, really). So I have been researching alternatives to spending endless hours on the road or treadmill. I have incorporated Fartlek/speedplay into my runs lately, and like the intensity that it adds. But, as is my nature, I am always looking for a bit more. A few weeks ago the weather and my schedule allowed me to get outside and run before a morning swim, and I added some hill repeats to that run, and really felt the burn. Last night, I opted for a focused Hill Repeat run. With the very short days of winter upon us, there is no way I can get home from work and head out on a run. It is dark when I get home, and in my neck of the woods there is a dearth of street lights, no sidewalks and about 3 inches of shoulder on the roads. This does add up to a great formula to become roadkill. So, I opted to bring gear to work and run the industrial neighborhood that is home to our warehouses. I had already selected the perfect hill: one short, city block with a nice incline. I warmed up with an easy one mile run that brought me to the foot of my chosen opponent. I paused for a brief moment, then charged uphill at a very good clip. Wow, talk about a good burn! And in only about 75 paces. I jogged back down, walked about 10 quick paces, then charged uphill again. I repeated this performance 7 times. The last 2 times I pushed myself harder and faster than I thought possible, and far harder and faster than I could have done even a few months ago. Then I decided to call it a night, just to see how my legs would be feeling in the next 48 hours or so. I ran back to the office, an easy, loping half mile. Back at my pickup, I stretched, loving the feeling of fatigued muscles. I didn't run for much more than 30 minutes, quick and easy. Down and dirty. My knees didn't complain too bitterly either, which is a huge bonus. Today I am feeling the exertion in places I hadn't quite expected, especially my inner thigh. Overall, I am a little sore, but not overly so, and it is a nicely dispersed soreness incorporating all of my leg muscles, letting me know that it was a well rounded workout.
Many running coaches use Hill Repeats in place of some aspects of strength training. It gives the legs a similar workout as squats, lunges and leg presses, but with a more explosive quality. It works all the leg muscles, adding strength, speed and stamina. I plan on adding at least one hard Hill Repeat run per week, likely starting it straight from work so I can take advantage of what little natural light there is. Hill Repeats get an A Plus in my book.
Many running coaches use Hill Repeats in place of some aspects of strength training. It gives the legs a similar workout as squats, lunges and leg presses, but with a more explosive quality. It works all the leg muscles, adding strength, speed and stamina. I plan on adding at least one hard Hill Repeat run per week, likely starting it straight from work so I can take advantage of what little natural light there is. Hill Repeats get an A Plus in my book.
Monday, December 17, 2012
Go The Distance
I am so glad swimming was on the agenda for tonight's workout. I know I have mentioned it a time or two, but I do love swimming. I feel as if the chlorinated water helps rinse away the debris of the day. I admit, my head was not in the game when I got to the aquatic center. As a matter of fact I was a bit of a weepy mess. But that happens now and then, especially in the dark days of winter. I try to look ahead to the New Year, and the exciting events piling up on my plate, but for today it was all I could do to keep on track with my agenda. So, swim I did. I did drills just for the first 5 laps or so: sculling; close fist swim; high elbows; rotating swim with 2 strokes crawl, 2 strokes backstroke, etc. Then I got down to the business of distance. I wanted to see how many laps I could manage in the 90 minutes I had. So I swam. And swam. All crawl. I did use hand paddles for a few laps every 20 laps or so, just to redial my technique. I had to fight to keep my focus tonight. It was all I could do to keep my technique strong, and more than once I had to resort to counting strokes to pull my head back into the water, get my mind in the game. I was very unfocused. Something I have always loved about weightlifting is part of what I love about swimming; the counting, repetition, rhythm, and focus on technique has a soothing, hypnotic quality that settles my brain when I am addled. Like tonight. It wasn't 100% successful, but I felt much better leaving than I did going in.
So, how many laps in 90 minutes? 80 laps. 4000 yards. 2.27 miles. I had really hoped to hit 2.4 miles, the length on an Ironman swim, but I ran out of time. Granted, swimming in open water is a far cry from the safe, smooth, crystal clear waters of the local pool. But I am proving to myself that I can swim, and keep swimming, mile after mile. I believe I could swim 3 miles nearly as easily as I swim 2 now. I have my rhythm, my pace. I am relaxed in the water, and am constantly working to improve my stroke. Once spring returns I will hit the open water and learn to swim without the reassurance of lane buoys, and a guiding stripe beneath me. But the stronger and longer I can swim, the easier it will be for me to adapt to open water.
So, how many laps in 90 minutes? 80 laps. 4000 yards. 2.27 miles. I had really hoped to hit 2.4 miles, the length on an Ironman swim, but I ran out of time. Granted, swimming in open water is a far cry from the safe, smooth, crystal clear waters of the local pool. But I am proving to myself that I can swim, and keep swimming, mile after mile. I believe I could swim 3 miles nearly as easily as I swim 2 now. I have my rhythm, my pace. I am relaxed in the water, and am constantly working to improve my stroke. Once spring returns I will hit the open water and learn to swim without the reassurance of lane buoys, and a guiding stripe beneath me. But the stronger and longer I can swim, the easier it will be for me to adapt to open water.
Body Is The Fortress
This last week has held tragedy on both national and local levels, as well as some that hit very close to home. I am thankful that all my loved ones are safe, healthy and in good places in their lives. I count myself lucky that I am also in a great place in my life and enjoying my mental, physical and emotional health. I feel healthier and stronger than at any other time in my life. Yes, I whine about my weird gastrointestinal issues, and the ravages of the hormonal shitstorm that strikes "women of a certain age." But the reality is that I am in amazing space mentally and physically.
Because of the tragic happenings of a few days ago, it seemed as if blogging about my health was suddenly unimportant, self-centered, and narcissistic. But during times of stress, sadness, anxiety, and emotional duress it becomes even more important to take care of our bodies. My body is the fortress that protects and shelters my sometimes fragile heart and mind. Keeping Body strong and healthy becomes even more necessary when surrounded by dark forces that are totally beyond my control.
Friday was a rest day for me because I knew saturday was going to be a long, arduous day. And I wasn't wrong. No, it was not a race day, but it might just as well have been. Saturday was the annual Food and Toy drive for the Fire District. This is my first year to have the opportunity to join in the fun. I decided before the day began that I would wear my lightweight Nike tactical boots, they are comfy and have a very minimal drop from heel to forefoot, so I knew they would do me and my knees right. We walked door to door, picking up donations, starting at 8am and going til 4pm. Yes we took a few breaks to sort and schlep boxes of canned goods. While we were out gathering I decided that I would not walk house to house, but rather I would run. And I did. I ran at a good clip, faster than race pace, but not quite at sprint pace. I ran the hills in the same manner I would doing Hill Repeats. It was great legwork spread over half the day. And hefting and carrying boxes of canned goods up a ramp and stacking them in a trailer added some nice upper body and core work. The biggest upside of the day was the feeling of accomplishment that had nothing to do with the physical workout. It was a chance to be surrounded by people lending a hand to the community, to be part of something that will bring some comfort and joy to others. It was a balm to my heart and soul, and helped bring me back to center after a week that threatened to knock me out of balance.
Sunday, being still a bit tired from my exertions on saturday, I spent the bulk of the day on domestic past times, i.e. baking Christmas cookies with my 7 year old neighbor, who I list high in my rankings of good friends. But this, and the slice of pizza at the Fire Station, lent itself to some less than optimal food choices. So despite my lack of energy and motivation, I strapped on my Merrell Pace Glove running shoes and hit the treadmill for an easy 1 mile run to warm muscles and get my blood flowing. My knees and feet were a bit sore from running in boots, so I opted for a core and ab workout. I spent an hour with my Slosh Tubes for some serious core work that left me aching and a little quivery. I followed this with roasted yams and beets, an all fruit-no-sugar-added smoothie, and a poached chicken breast. I ate too many veggies, but they were delicious.
Tragedy rears its ugly head, blind-siding us, making us want to curl into the fetal position under a down comforter, beating us down with events beyond our control, and it is hard to find the energy to withstand the assault. This is when it can be all the more vital to take a bit of time to take care of our physical needs, so that we can better protect our mental and emotional health. Exercise and good nutrition are essential in the fight against depression, despondency, sorrow, hopelessness, and a heavy heart. So when I think that my blogging of my endeavors is self-centered, well, maybe it is. But it is Self-Care to remain Centered, to avoid slipping over the edge, succumbing to the sadness, falling into the abyss again. When the world is chaotic and beyond my control, at least I can maintain the control over my own body, my self. It actually becomes all the more vital to keep my focus so that I can remain strong and healthy to fight the good fight.
If you are going through hell, keep going.
Because of the tragic happenings of a few days ago, it seemed as if blogging about my health was suddenly unimportant, self-centered, and narcissistic. But during times of stress, sadness, anxiety, and emotional duress it becomes even more important to take care of our bodies. My body is the fortress that protects and shelters my sometimes fragile heart and mind. Keeping Body strong and healthy becomes even more necessary when surrounded by dark forces that are totally beyond my control.
Friday was a rest day for me because I knew saturday was going to be a long, arduous day. And I wasn't wrong. No, it was not a race day, but it might just as well have been. Saturday was the annual Food and Toy drive for the Fire District. This is my first year to have the opportunity to join in the fun. I decided before the day began that I would wear my lightweight Nike tactical boots, they are comfy and have a very minimal drop from heel to forefoot, so I knew they would do me and my knees right. We walked door to door, picking up donations, starting at 8am and going til 4pm. Yes we took a few breaks to sort and schlep boxes of canned goods. While we were out gathering I decided that I would not walk house to house, but rather I would run. And I did. I ran at a good clip, faster than race pace, but not quite at sprint pace. I ran the hills in the same manner I would doing Hill Repeats. It was great legwork spread over half the day. And hefting and carrying boxes of canned goods up a ramp and stacking them in a trailer added some nice upper body and core work. The biggest upside of the day was the feeling of accomplishment that had nothing to do with the physical workout. It was a chance to be surrounded by people lending a hand to the community, to be part of something that will bring some comfort and joy to others. It was a balm to my heart and soul, and helped bring me back to center after a week that threatened to knock me out of balance.
Sunday, being still a bit tired from my exertions on saturday, I spent the bulk of the day on domestic past times, i.e. baking Christmas cookies with my 7 year old neighbor, who I list high in my rankings of good friends. But this, and the slice of pizza at the Fire Station, lent itself to some less than optimal food choices. So despite my lack of energy and motivation, I strapped on my Merrell Pace Glove running shoes and hit the treadmill for an easy 1 mile run to warm muscles and get my blood flowing. My knees and feet were a bit sore from running in boots, so I opted for a core and ab workout. I spent an hour with my Slosh Tubes for some serious core work that left me aching and a little quivery. I followed this with roasted yams and beets, an all fruit-no-sugar-added smoothie, and a poached chicken breast. I ate too many veggies, but they were delicious.
Tragedy rears its ugly head, blind-siding us, making us want to curl into the fetal position under a down comforter, beating us down with events beyond our control, and it is hard to find the energy to withstand the assault. This is when it can be all the more vital to take a bit of time to take care of our physical needs, so that we can better protect our mental and emotional health. Exercise and good nutrition are essential in the fight against depression, despondency, sorrow, hopelessness, and a heavy heart. So when I think that my blogging of my endeavors is self-centered, well, maybe it is. But it is Self-Care to remain Centered, to avoid slipping over the edge, succumbing to the sadness, falling into the abyss again. When the world is chaotic and beyond my control, at least I can maintain the control over my own body, my self. It actually becomes all the more vital to keep my focus so that I can remain strong and healthy to fight the good fight.
If you are going through hell, keep going.
Thursday, December 13, 2012
Love Swimming
I may have mentioned a time or two that I Love Swimming. I really and truly do. I believe that it is something that I will do for the rest of my life. It makes me feel long, strong, lithe and lean in a way no other physical workout has ever done for me. Yes, it does put some strain on my shoulders and elbows, but far less than weight lifting or armored combat. Tonight I decided to add a few new drills to help with technique. Sculling is basically a back and forth stroke to get the feel of the water. Another is keeping hands closed into fists while swimming the crawl, this makes you really focus on the way the forearms can catch water, adding to the overall propulsion of each stroke. I also did drills that focus on shoulder rotation, elbow position, and overall arm position through each aspect of every stroke. After the drills I swam a mile, in laps 21 through 30 I alternated: Sprint one length; normal pace for 2 lengths; sprint for 1 length normal pace for 2 lengths. I like this particular drill, I can really feel it working my shoulders. Then I put in 20 minutes with the aqua jogger. Then a final 20 laps focusing on good long strokes, rhythm, body rotation, and hand position. At the end of a lap I was stopped briefly by a woman who I kind of idolize. She is 60+, used to be a competitive swimmer, has swam all her life, swims regularly, and move through the water with such natural ease that I have always been a bit envious. We have become friends over the months, she is a lovely lady. Anyway, she stopped me and said, "Your stroke is absolutely beautiful! Your arms are so strong and you really move well through the water." Honestly, it blew me away. And totally made my day! I have been working very hard on technique. I know I am not a fast swimmer, but I want to be a good swimmer, a strong swimmer. Her words of encouragement made me feel like my work is paying off.
I do love to swim. Each visit to the pool I feel as if the water is teaching me more and more, letting me in on its secrets, sharing knowledge, helping me be a better swimmer. Every visit makes me feel closer to my Selkie Dreams. I want to move through the water like a creature born to it. I want to feel cradled in the comfort of the source of life. I know I can attain these lofty goals if I continue to work, strive, learn. If I can listen to the water, understand what it tells me, learn its secrets. I want to understand. I do love swimming.
I do love to swim. Each visit to the pool I feel as if the water is teaching me more and more, letting me in on its secrets, sharing knowledge, helping me be a better swimmer. Every visit makes me feel closer to my Selkie Dreams. I want to move through the water like a creature born to it. I want to feel cradled in the comfort of the source of life. I know I can attain these lofty goals if I continue to work, strive, learn. If I can listen to the water, understand what it tells me, learn its secrets. I want to understand. I do love swimming.
Just A Number? Chicken vs Egg
I had an "holy shit" moment today. Driving to work I was thinking over my weight loss this last year, and feeling a little smug that I have lost 60 pounds. And when people have asked me how much I have lost I have been telling them, "About 60 pounds." Then I thought again. I did not lose 60 pounds. I started all this at over 235 pounds, almost a year to the day, and thoroughly disgusted with myself at that point, so disgusted that I refused to step on a scale for over a month, so I think I may have been even heavier. This week, I am tipping the scales at about 162. Epiphany: 235 minus 162 is 73. I have lost at least 73 pounds, which comes to having lost more than 30% of my body weight. 30%! Wow. Just, wow. I am more than a little boggled by this. Truly. Boggled. It doesn't really change anything, I mean, weight is just a number. It does not dictate how I feel. Okay, that is a blatant lie. It does change how I feel in that when I step on the scale I am no longer making excuses, cringing, or berating myself. I have taken control of my health, nutrition, and life. I feel better mentally, emotionally and physically. True, there have been a lot of major life altering events in the last year that have had a huge impact on my mental and emotional health that have nothing to do with a number on the scale. Although, the number on the scale may have a lot to do with those life altering changes. It is a Chicken vs Egg situation. So, am I crowing over this new statistic? Maybe a little. Mostly I am happy that my BMI is down to a healthy level, that my joints don't hurt so badly, that my knees and feet let me run now that there is not so much of me, that my previous sugar cravings/addiction have finally subsided to manageable levels, and that I don't reach for comfort foods when I am distressed. That last item, again a Chicken vs Egg, do I resist the carbs because my addiction is under control, or am I less stressed now that my life is under control? Who really knows. Do I really care? Not so much. I care that I feel better about my life, my body, and myself, for whatever reasons. I am comfortable in my skin, and happy in a way that has eluded me for over a decade. Cause and effect? I don't really care. It really is just numbers, even if I do use those numbers to gauge where I am, and where I want to stay. But damn, 73 pounds! I can't help but pat myself on the back, just a little.
Stomach, My Nemesis
Stomach continues to be a source of battle. I feel as if my internal workings are at war with me. Food has become an adversary with whom I have a very shaky truce. We get along well enough that I can sustain myself, but a single misstep is the cause for a skirmish. For the last 36 hours or so my delicate digestive tract has risen up in rebellion against some unknown affront, some unknown insult. It has been a rather painful, unhappy confrontation that is using the unfair tactics of both cramps and nausea. Dinner last night, my favorite meal of the day, usually chock-a-block full of delectable, healthy goodness ended up being very lightly seasoned chicken breast and rice penne. Tasty and easily digestible yet rather bland, and bereft of fruits, vegetables, or anything remotely resembling high fiber or citric acid. But I had to eat, and eat cautiously. Stomach has been so unreliable that I can't tell if I am hungry, or nauseated, they seem to be one and the same sensation. Feeling hungry I eat, eating causes nausea and cramps, so I wait until I am hungry near to the point of nausea then I eat, and am back to the nausea and cramps. It sucks.
Despite this, or more to the point, because of this, I refused to skip my workouts. Stomach may be uncooperative, but Body has remained a stalwart ally. From 3:45pm to 4 pm I worked shoulders, arms and core using 10lb hand weights: bicep curls, upright row, upright fly, bent over fly, tricep press, French curl, overhead press, push up, plank with single arm row and torso twist (totally killer, by the way). Three sets each, moving through the series with no break between sets.
Once home for the evening, and fantasizing about going straight to bed to curl into fetal position, I opted to run instead. I hit the treadmill for a 3-1/2 mile run at an easy pace. I hit my stride and just ran. It felt good. For the first time all day I could ignore the whining of my stomach and just run. Even Brain decided to STFU for a while and let me just run. It was not an epic run, or a particularly long run, but I felt good. It was good to let Body take charge for a bit.
Today stomach continues to be on the attack, only allowing small nibbles of almonds and dry granola. But tonight I will swim, and stomach will have to go sulk alone, because the rest of us are tired of all the bitching and whining. I do love to swim, and plan on adding a few new drills to continue to improve my technique and speed. And then I will just swim, as long and far as I can.
Despite this, or more to the point, because of this, I refused to skip my workouts. Stomach may be uncooperative, but Body has remained a stalwart ally. From 3:45pm to 4 pm I worked shoulders, arms and core using 10lb hand weights: bicep curls, upright row, upright fly, bent over fly, tricep press, French curl, overhead press, push up, plank with single arm row and torso twist (totally killer, by the way). Three sets each, moving through the series with no break between sets.
Once home for the evening, and fantasizing about going straight to bed to curl into fetal position, I opted to run instead. I hit the treadmill for a 3-1/2 mile run at an easy pace. I hit my stride and just ran. It felt good. For the first time all day I could ignore the whining of my stomach and just run. Even Brain decided to STFU for a while and let me just run. It was not an epic run, or a particularly long run, but I felt good. It was good to let Body take charge for a bit.
Today stomach continues to be on the attack, only allowing small nibbles of almonds and dry granola. But tonight I will swim, and stomach will have to go sulk alone, because the rest of us are tired of all the bitching and whining. I do love to swim, and plan on adding a few new drills to continue to improve my technique and speed. And then I will just swim, as long and far as I can.
Wednesday, December 12, 2012
More Time?
I find myself actually stressing that I am unable to workout as hard and as long as I would like. In a perfect world I would have 2 to 3 hours every day to devote strictly to training. This would give me time for strength training as well as focused, sport specific workouts. I would be able to incorporate more bricks into my schedule, doing two or more of the disciplines, back to back, for epic workouts. I want to train harder, to expend more of my energies, pay my pound of flesh, devote more of my spirit to constant improvement. I was once told that I had what it takes to be a competitive triathlete, and it wasn't empty flattery. Granted, I will likely never be a top finisher in an Ironman, but I think I definitely have the potential to be the top finisher in my age bracket in triathlons. But to get there takes hard work, time, sweat. In a perfect world I would have time each week for one long ride, one long run, and one open water swim. Long rides, runs and swims are exactly that: Long. Meaning hours spent. At least 2 to 3 hours for a run, 3 to 6 hours for a ride, and 2+ hours for a swim. That is a lot of damned hours. That doesn't even factor in the hours needed for speedplay, hill repeats, sprints, etc. And it sure doesn't factor in even more time for strength training and core/ab work. Dear gods, it could be a full time job to workout as hard as I would like to. Now that would be the perfect world, pay me to workout. I have dreamed of that, if you must know. And I do try to think of ways to make that become a reality, or at least a partial reality. I guess if I decided to forego having anything remotely resembling a real life, I could spend evenings diligently working out. That would give me 3 to 4 hours every day. But I am not quite so obsessed as to be able to make myself sever my connections with the real world in order to become the uber-athlete of my dreams. There is more to life than competing and setting personal records. If I could figure out how to do without sleep, then I would finally have enough hours in a day, well almost enough, anyway. But sleeplessness is not an option, I went down that road last winter and had a nervous breakdown, and nearly packed myself off to a mental ward for a psych eval. So, I know all too well the side effects of no sleep, not an option if I want to maintain my tenuous grip on sanity.
So, back to my obsession. How do I manage to increase my workouts? Where do I find more time? I am already working hard on quality over quantity. I avoid "junk miles," those runs/swims/rides when you are just slogging away for the sake of slogging away. I have incorporated more speedplay in all the disciplines to increase my strength, speed and stamina in as few hours as possible. But damn, I just wish I had more time. I need sponsors. Or a patron. I need more time.
So, back to my obsession. How do I manage to increase my workouts? Where do I find more time? I am already working hard on quality over quantity. I avoid "junk miles," those runs/swims/rides when you are just slogging away for the sake of slogging away. I have incorporated more speedplay in all the disciplines to increase my strength, speed and stamina in as few hours as possible. But damn, I just wish I had more time. I need sponsors. Or a patron. I need more time.
Tuesday, December 11, 2012
Fat Days?
Fat Days. Everyone has them, even elite athletes (no, I am not an elite athlete, I'm just an athlete). There is no rhyme or reason to Fat Days, they just happen. Maybe you overindulged the day before, maybe you are just tired, maybe it's "that time of the month," maybe it just is what it is. But it is a day of feeling slightly uncomfortable in your own skin, as if something is amiss, two left feet, awkward, in the mood to schlump around in sweats and slippers all day. Yesterday was one of those days. No rhyme or reason, no logic to it, not "that time of the month." It was just one of those days. Did I schlump about in sweats? No. That is rarely ever an option for me, especially on days such as these.
What did I do? I combated the lame feeling of the Fat Day with a frontal assault. I made sure to drink plenty of water, ate healthy and kept an eye on portions, walked briskly on my lunch, and then... and then... I totally kicked my own ass at the pool. What else could I do? One of my favorite things about swimming is that it makes me feel strong, graceful, long and lean. What better way to combat a Fat Day? I had planned on not doing a long swim. But, as you know, the best laid plans, blah blah. I started with 25 laps then did 20 minutes with the Aqua Jogger. I was just going to do another 25 laps for about a mile and a half swim. Instead, once I started swimming I did not want to stop. Once I hit a total of 45 laps I added in sprints for the next 10 laps: 1 length of the pool as fast as I could swim (maintaining form and a nice, long stroke), 2 lengths of the pool at my regular pace, repeat. This was tough, I felt the burn across my shoulders as I hit my lactic threshold level, but it is something I want to add in regularly to build strength, speed and stamina. Then I finished off with 15 laps at my normal long-distance pace for a total of 70 laps = 2 miles. It seems that 2 miles is now kind of my swim standard, so next step: 3 miles. Just keep racking up the miles until I can swim forever. Maybe someday I will tackle the English Channel.
But wait! There's more! Once I got home, started a fire, fed the myriad of animals, and put chicken breasts on the stove to simmer, I slipped into workout gear. I put in a solid 30 minutes with my slosh tubes and kettlebell, working my core, back and shoulders until I was trembling and very tired.
And that's not all!! To top off a stellar workout, I knew I needed stellar food. I made my chicken, spinach, guacamole salad for dinner. To add to the awesomeness I made a sorbet-like smoothie with 100% black cherry juice, 100% blueberry juice (both organic with no sugar added), and frozen mangoes and peaches. It was sublime.
So, when Fat Days strike, and they will, attack with a full frontal assault! Don't wimp out, don't let it beat you or make you feel unworthy. Stand up, spit in its eye, and kick its flabby ass. Fat Day, you have no power over me.
What did I do? I combated the lame feeling of the Fat Day with a frontal assault. I made sure to drink plenty of water, ate healthy and kept an eye on portions, walked briskly on my lunch, and then... and then... I totally kicked my own ass at the pool. What else could I do? One of my favorite things about swimming is that it makes me feel strong, graceful, long and lean. What better way to combat a Fat Day? I had planned on not doing a long swim. But, as you know, the best laid plans, blah blah. I started with 25 laps then did 20 minutes with the Aqua Jogger. I was just going to do another 25 laps for about a mile and a half swim. Instead, once I started swimming I did not want to stop. Once I hit a total of 45 laps I added in sprints for the next 10 laps: 1 length of the pool as fast as I could swim (maintaining form and a nice, long stroke), 2 lengths of the pool at my regular pace, repeat. This was tough, I felt the burn across my shoulders as I hit my lactic threshold level, but it is something I want to add in regularly to build strength, speed and stamina. Then I finished off with 15 laps at my normal long-distance pace for a total of 70 laps = 2 miles. It seems that 2 miles is now kind of my swim standard, so next step: 3 miles. Just keep racking up the miles until I can swim forever. Maybe someday I will tackle the English Channel.
But wait! There's more! Once I got home, started a fire, fed the myriad of animals, and put chicken breasts on the stove to simmer, I slipped into workout gear. I put in a solid 30 minutes with my slosh tubes and kettlebell, working my core, back and shoulders until I was trembling and very tired.
And that's not all!! To top off a stellar workout, I knew I needed stellar food. I made my chicken, spinach, guacamole salad for dinner. To add to the awesomeness I made a sorbet-like smoothie with 100% black cherry juice, 100% blueberry juice (both organic with no sugar added), and frozen mangoes and peaches. It was sublime.
So, when Fat Days strike, and they will, attack with a full frontal assault! Don't wimp out, don't let it beat you or make you feel unworthy. Stand up, spit in its eye, and kick its flabby ass. Fat Day, you have no power over me.
Monday, December 10, 2012
Fixed Objective
Now that I have the fixed objective of a Half-Ironman in my sights, I am trying to plan a workout regimen that will move me towards my dream, make it reasonable, make it do-able and not nightmarish. So of course I study, research, plan, foment ideas, scheme, plot. I know I need to increase my stamina in all three disciplines, but in the middle of winter managing to get in long runs or bike rides will not be easy. Also, with Firefighter Academy looming on the horizon, my weekends will not be my own for over 3 months. This does add to the difficulty of finding more time in a life that is already short on time. But I can do it. I think.
My plan for the next two months is to do one long swim per week, and at least one swim with sprints and aqua jogger. I will run 2 to 3 times a week focusing on shorter, intense runs with Hill Repeats and/or Fartlek/Speedplay sprints. If I can get in one long run every two weeks I will consider myself lucky. But I do need to increase my miles without injuring my knees. As for cycling, this will be a tough one, I may only get out on the road once or twice a month in the next few months, but I will try my damnedest to get in some time on the bike up on rollers. Add into this strength and core workouts and I am going to be a very busy girl between now and mid-April.
To start in on my plan, this last Saturday I parked in the swimming pool parking lot and took off to run 5K at a decent race pace, adding in a handful of short, steep Hill Repeats, and then some Fartlek Sprints. After some stretching I grabbed my swim gear and hit the water. I opted for straight swimming, no aqua jogger, no fancy-schmancy stuff, just lap after lap of my basic crawl. This will be the stroke I need to do, and do well, without stopping if I want to make decent time in the water and not get to T1 at the tail end of the pack. I did swim 2 easy laps of breaststroke and backstroke to warm up my chest and shoulders and then swam. I did 70 laps in 90 minutes, 2 miles at a 45 minute per mile pace. Then 10 easy laps to cool down. Not too shabby. Actually, I was damned thrilled with myself. That is my longest non-stop swim to date. I didn't realize how tired I was until I got out of the pool and it took me a minute to muster the energy just to stand up, and to quell the urge to throw up just a little. But it gave me a sense of elation that I will be able to swim the distance needed without drowning (always the main concern). Yes, I need to get past my face-in-murky-water phobia, but I know that the stronger my swimming, the less powerful my fear.
So Saturday's workout was a solid 2-1/2 hours, and I bet I expended as much energy as I have in any of my Triathlons. I want to be able to have one tough day like this per week, but it will be difficult to wedge in. This week I will swim Monday and Thursday, with sprints on Monday and long swim Thursday. Tuesday I will run and get in some ab work. Wednesday will be the speed treadmill routine and leg work before I dash off to te station for Drill. Friday I will allow myself a day off. Saturday is the Fire Department Food and Toy Drive, so I will be on my feet trotting and schlepping donations from 8am until 5pm, so I think that will count as a workout. I feel I should be doing more, but just don't know quite how to wedge it in. But that is always the case with me, the feeling that there is more I should be doing. Sometimes I feel as if I am making up for lost time, it is more than a feeling, it is a compulsion. Keep moving. Always moving.
My plan for the next two months is to do one long swim per week, and at least one swim with sprints and aqua jogger. I will run 2 to 3 times a week focusing on shorter, intense runs with Hill Repeats and/or Fartlek/Speedplay sprints. If I can get in one long run every two weeks I will consider myself lucky. But I do need to increase my miles without injuring my knees. As for cycling, this will be a tough one, I may only get out on the road once or twice a month in the next few months, but I will try my damnedest to get in some time on the bike up on rollers. Add into this strength and core workouts and I am going to be a very busy girl between now and mid-April.
To start in on my plan, this last Saturday I parked in the swimming pool parking lot and took off to run 5K at a decent race pace, adding in a handful of short, steep Hill Repeats, and then some Fartlek Sprints. After some stretching I grabbed my swim gear and hit the water. I opted for straight swimming, no aqua jogger, no fancy-schmancy stuff, just lap after lap of my basic crawl. This will be the stroke I need to do, and do well, without stopping if I want to make decent time in the water and not get to T1 at the tail end of the pack. I did swim 2 easy laps of breaststroke and backstroke to warm up my chest and shoulders and then swam. I did 70 laps in 90 minutes, 2 miles at a 45 minute per mile pace. Then 10 easy laps to cool down. Not too shabby. Actually, I was damned thrilled with myself. That is my longest non-stop swim to date. I didn't realize how tired I was until I got out of the pool and it took me a minute to muster the energy just to stand up, and to quell the urge to throw up just a little. But it gave me a sense of elation that I will be able to swim the distance needed without drowning (always the main concern). Yes, I need to get past my face-in-murky-water phobia, but I know that the stronger my swimming, the less powerful my fear.
So Saturday's workout was a solid 2-1/2 hours, and I bet I expended as much energy as I have in any of my Triathlons. I want to be able to have one tough day like this per week, but it will be difficult to wedge in. This week I will swim Monday and Thursday, with sprints on Monday and long swim Thursday. Tuesday I will run and get in some ab work. Wednesday will be the speed treadmill routine and leg work before I dash off to te station for Drill. Friday I will allow myself a day off. Saturday is the Fire Department Food and Toy Drive, so I will be on my feet trotting and schlepping donations from 8am until 5pm, so I think that will count as a workout. I feel I should be doing more, but just don't know quite how to wedge it in. But that is always the case with me, the feeling that there is more I should be doing. Sometimes I feel as if I am making up for lost time, it is more than a feeling, it is a compulsion. Keep moving. Always moving.
Friday, December 7, 2012
Recipes
It has occurred to me that I should share some of my recipes. I am always writing of amazing meals after epic workouts, but I don't believe I have passed along the details. I like food, tasty food. I believe in simple, healthy ingredients prepared simply and well. Often my best meals require less than half dozen ingredients. I try to begin with raw, whole foods whenever possible. These are a few of my recent favorites, and are basically one large serving.
BASIC SMOOTHIE
Fill the blender half way with greens (spinach, lettuces, and beet greens are my favorites). Add about 8oz of a strong flavored, unsweetened, 100% juice (I like organic tart or black cherry, cranberry or blueberry). Make sure the juice is 100% of the juice you are wanting, most juices mixes are mostly apple juice with just enough other to flavor it. Blend Juice and Greens until totally pureed. Add a ripe banana and a scoop of whey protein and/or a raw egg, blend until smooth. Add 1/2 to 1 cup of frozen, unsweetened fruit and puree. Drink. Enjoy.
YAM HASH
(served with 2 eggs over-easy, this is my favorite post race recovery food)
Coarsely grate, or julienne a peeled, large Yam. Thinly slice half of a sweet onion.
Preheat skillet over medium heat, add 1 to 2 TBSP of good quality olive oil or grapeseed oil. Add onions and cook for a few minutes until they begin to look clear. Add grated Yam, salt and pepper to taste, minced fresh thyme if you have it. Cook, turning occasionally, until tender and browned. In the last few minutes add about 1/4 cup of diced, natural, lean ham, or crisp fried, natural, lean bacon. Serve with a couple of eggs, or other lean protein. *yum!*
VEGGIE BAKE
This is a winter vegetable bake using what vegetables are handy. My favorites are Yam, Beet, Carrot, Apple, Butternut Squash, Sweet Onion. Other choices are any type of squash, sweet pumpkin, sweet potato, etc... use your favorites. I also add an handful of pecans and dried cherries, but again, you can use your favorite nuts and/or dried fruits, or leave them out (I think they really add to the dish though)
Peel your vegetables and cut into cubes just under about 1 inch in size. Slice the onion very thinly. Toss all together with a TBSP or 2 of olive oil, salt and pepper. Place in an oiled or buttered or nonstick sprayed oven safe dish. Bake at 375 for an hour or two, stir once or twice towards the end of the baking time, you want the veggies tender and delicately browned.
A sweet, slightly decadent (yet still super healthy) variation: omit the onion, toss veggies with a little melted butter and a few tablespoons of reduced calorie maple syrup and a teaspoon of vanilla. Top with 2 strips of finely sliced bacon that have had most of the fat cut away, bake as above.
This can serve as many people as you want based on just how many veggies you want to use, and how big a pan you have. I made a huge pan full for a wedding, and since I made it vegan it was very eagerly received by a number of the guests. I was requested to bring it for Thanksgiving dinner, as a healthy side dish.
WARM CHICKEN AVOCADO SALAD
Peel and mash one small, ripe avocado. Stir in 1/4 cup salsa and a dash of salt. Coarsely chop 2 to 3 cups of baby spinach and stir into avocado. Shred 1 or 2 warm, cooked chicken breasts and stir into avocado/spinach mixture. Serve with a side of Veggie Bake.
BASIC SMOOTHIE
Fill the blender half way with greens (spinach, lettuces, and beet greens are my favorites). Add about 8oz of a strong flavored, unsweetened, 100% juice (I like organic tart or black cherry, cranberry or blueberry). Make sure the juice is 100% of the juice you are wanting, most juices mixes are mostly apple juice with just enough other to flavor it. Blend Juice and Greens until totally pureed. Add a ripe banana and a scoop of whey protein and/or a raw egg, blend until smooth. Add 1/2 to 1 cup of frozen, unsweetened fruit and puree. Drink. Enjoy.
YAM HASH
(served with 2 eggs over-easy, this is my favorite post race recovery food)
Coarsely grate, or julienne a peeled, large Yam. Thinly slice half of a sweet onion.
Preheat skillet over medium heat, add 1 to 2 TBSP of good quality olive oil or grapeseed oil. Add onions and cook for a few minutes until they begin to look clear. Add grated Yam, salt and pepper to taste, minced fresh thyme if you have it. Cook, turning occasionally, until tender and browned. In the last few minutes add about 1/4 cup of diced, natural, lean ham, or crisp fried, natural, lean bacon. Serve with a couple of eggs, or other lean protein. *yum!*
VEGGIE BAKE
This is a winter vegetable bake using what vegetables are handy. My favorites are Yam, Beet, Carrot, Apple, Butternut Squash, Sweet Onion. Other choices are any type of squash, sweet pumpkin, sweet potato, etc... use your favorites. I also add an handful of pecans and dried cherries, but again, you can use your favorite nuts and/or dried fruits, or leave them out (I think they really add to the dish though)
Peel your vegetables and cut into cubes just under about 1 inch in size. Slice the onion very thinly. Toss all together with a TBSP or 2 of olive oil, salt and pepper. Place in an oiled or buttered or nonstick sprayed oven safe dish. Bake at 375 for an hour or two, stir once or twice towards the end of the baking time, you want the veggies tender and delicately browned.
A sweet, slightly decadent (yet still super healthy) variation: omit the onion, toss veggies with a little melted butter and a few tablespoons of reduced calorie maple syrup and a teaspoon of vanilla. Top with 2 strips of finely sliced bacon that have had most of the fat cut away, bake as above.
This can serve as many people as you want based on just how many veggies you want to use, and how big a pan you have. I made a huge pan full for a wedding, and since I made it vegan it was very eagerly received by a number of the guests. I was requested to bring it for Thanksgiving dinner, as a healthy side dish.
WARM CHICKEN AVOCADO SALAD
Peel and mash one small, ripe avocado. Stir in 1/4 cup salsa and a dash of salt. Coarsely chop 2 to 3 cups of baby spinach and stir into avocado. Shred 1 or 2 warm, cooked chicken breasts and stir into avocado/spinach mixture. Serve with a side of Veggie Bake.
BMI?
I have always poo-poohed most tests and charts that tell me what I should weigh, what my body fat is (BMI, Body Mass Indicator) labeling me overweight or obese. But this morning I stepped on the scale to read 162 pounds, the absolute lowest weight I have been in 30 years. I haven't weighed this little since I hit my 21st birthday. And one year ago, nearly to the date, I was at the heaviest I had been in over decade, and closing in on the heaviest I have ever been. A year ago I was at an emotional ebb, and stepping into the Perfect Storm of Stress that was a driving force behind a whole slough of major life changes for me. I was eating healthy, but eating too much. And I confess to nights when a shot of rum and some chocolate chip cookies dough were my dinner of choice. NOT my normal M.O. I was exercising hard, but not really pushing myself. But just looking at the scale then and now, narrowing my vision to examine the purely physical changes that I have wrought in less than a year, amaze even me. I wish I knew exactly what I had done, the "fix," the formula that finally worked after decades of trying. If I could nail down the formula I could be the next self-help health guru on the Times Best Seller List. But honestly, I can't really put my finger on what happened. I don't have any idea how I finally flipped the switch that let me reach a level of health and fitness that I had thought long lost to me. I wish I knew. I only know that whatever it is, I am going to keep doing it.
Out of curiosity I went online and found a BMI calculator. My Body Mass Index one year ago was at least 33.7, obese by clinical standards. I say "at least" because I stopped weighing myself when I hit 235 miserable pounds. Today, by this morning's weigh in, I am at 23.2, an easy "normal." I have lost 10.5% of my body fat by shedding nearly 25% of my body weight. 25%!! It is mind boggling, really. A year ago I could not imagine that I had more than 30 or so pounds that I could lose. I would look at myself and think, "yeah, I'm a little heavy, but I can't imagine weighing what all the charts say I should." I really did not believe I could get my weight down into the "normal" range, it just didn't seem like I had that much to lose. I know this is a meandering monologue, but I am really having one of those moments where I can't seem to wrap my mind around the reality. Yes, I step on the scale every few days to make sure I'm not gaining, and every time a little song of joy erupts in my brain. But there has been a surreal quality to it all. I know this will raise the ire of many, but it does not seem like I really changed much. Sure, I cut out most sugars and refined flours after my mid-winter bout with stress induced nausea, and never reintroduced them. Yes, I do workout more than most people, but I always have. It really does not seem like I have done much more than tweak what I have done for years and years.
It is a puzzle, and I wish I knew the answer so I could pass it along. Maybe that's all there is to it. Cut way back on fats, sugars and refined flours, portion control, get plenty of cardio, and workout every day. Is that the Magic Bullet? That there is nothing magical about it? I have always known that calories out must exceed calories in, that is simple math. These days it seems like I am eating constantly to fuel the body that I have been changing steadily over the last 10 months. I am not measuring, weighing, counting calories. I am eating natural, healthy foods in mass quantities, or so it seems. As long as my jeans continue to fit, and my body keeps making solid achievements, then I guess I am good to go. I wish I could write it all out, pin down the cause and effect, pass on the knowledge, because I feel great. And, BMI aside, feeling great is what it is all about.
Out of curiosity I went online and found a BMI calculator. My Body Mass Index one year ago was at least 33.7, obese by clinical standards. I say "at least" because I stopped weighing myself when I hit 235 miserable pounds. Today, by this morning's weigh in, I am at 23.2, an easy "normal." I have lost 10.5% of my body fat by shedding nearly 25% of my body weight. 25%!! It is mind boggling, really. A year ago I could not imagine that I had more than 30 or so pounds that I could lose. I would look at myself and think, "yeah, I'm a little heavy, but I can't imagine weighing what all the charts say I should." I really did not believe I could get my weight down into the "normal" range, it just didn't seem like I had that much to lose. I know this is a meandering monologue, but I am really having one of those moments where I can't seem to wrap my mind around the reality. Yes, I step on the scale every few days to make sure I'm not gaining, and every time a little song of joy erupts in my brain. But there has been a surreal quality to it all. I know this will raise the ire of many, but it does not seem like I really changed much. Sure, I cut out most sugars and refined flours after my mid-winter bout with stress induced nausea, and never reintroduced them. Yes, I do workout more than most people, but I always have. It really does not seem like I have done much more than tweak what I have done for years and years.
It is a puzzle, and I wish I knew the answer so I could pass it along. Maybe that's all there is to it. Cut way back on fats, sugars and refined flours, portion control, get plenty of cardio, and workout every day. Is that the Magic Bullet? That there is nothing magical about it? I have always known that calories out must exceed calories in, that is simple math. These days it seems like I am eating constantly to fuel the body that I have been changing steadily over the last 10 months. I am not measuring, weighing, counting calories. I am eating natural, healthy foods in mass quantities, or so it seems. As long as my jeans continue to fit, and my body keeps making solid achievements, then I guess I am good to go. I wish I could write it all out, pin down the cause and effect, pass on the knowledge, because I feel great. And, BMI aside, feeling great is what it is all about.
Tuesday, December 4, 2012
Core
I was more than a little disappointed with myself today. After last night's fantastic distance swim (70 laps) I fully intended to swim tonight and focus on sprints. Why did I disappoint myself? I left my damned wallet on the desk at home. Not only did that mean no monies for swim, it meant no monies for gas. Curses. Not one to blow off a workout just because things don't go as planned, I opted for a vigorous upper body workout. Once again, using resistance bands, kettlebell, hand weights, weight ball, and slosh tubes, I worked chest, back, core and abs until I felt like a drooling puddle of aching, quivering muscle. I did my standard routine, except I went for speed and quantity. I performed each exercise quickly, with reps near to failure every set, and did not break between exercises. I also added a few new crunches to really work my abs and obliques. One thing I love about strength training is that it is easy to change things up merely by altering speed, reps, and weights. I worked for a solid 90 minutes, until I was making pathetic whimpering noises, and know I will be feeling this tomorrow.
I am increasing my core and ab work. Having a strong core is vital to all sports; increasing balance, strength, and stamina, while reducing the risk of injury. A strong core translates to additional strength in the arms and legs, kind of important to a triathlete. Or any athlete. I know that if I plan on putting in better times next season, the work starts now, and the core is a good place to start.
I am increasing my core and ab work. Having a strong core is vital to all sports; increasing balance, strength, and stamina, while reducing the risk of injury. A strong core translates to additional strength in the arms and legs, kind of important to a triathlete. Or any athlete. I know that if I plan on putting in better times next season, the work starts now, and the core is a good place to start.
Monday, December 3, 2012
Gearing Up
This year I have managed to enter events with a fairly minimal expenditure on gear. I have made the local thriftstore my Go-To source for most of my workout clothes and have scored some major finds. Like new Speedo and Nike swimsuits for about $3 each. Nike Dri-Fit tops, Canari cycling shorts, Nike and Adidas warm up jackets, and a plethora of name brand tops and tights, each piece for between $1 and $5 each. Not bad, not bad at all.
Shoes are another story. I run in a minimal shoe with zero drop and very little cushioning, almost none as a matter of fact. This does me right on trail runs and 5K to 10K runs, but I think that I may have to look into shoes with just a bit more sole if I am to run half-marathons. Yes, I know that I should be able to run barefoot without any discomfort, if my footfall is correct and gentle. But I have not reached that stage, and may not. For now, I know how I run and want a shoe that will accommodate my style. I do love my Merrell Trail Glove, they are so comfortable on trails, and let me feel connected to the vagaries of the ground, greatly reducing the chance of rolling an ankle. The minimal sole with zero drop lets me run without jarring my entire body, especially my knees. I have developed a mid-sole strike, which feels natural and easy, and need a shoe that allows this. Because of my fondness for my Trail Glove, I am looking at other Merrell designs built more specifically for distance road running. The Dash Glove, or Pace Glove look like good options. Once again, I will have to save my sheckels. I have decided that yes, I am a runner. And that I actually, truly enjoy running. Yes, especially trail running. At saturday's event I was talking to a fellow racer, he told me of a marathon in Alaska that is run entirely on trails through the woods, now THAT is a marathon worth running.
As for cycling gear. This is another area I will have to spend a little of my limited funds. I want Aerobars for the Half-Ironman next summer. Aerobars allow you to rest your weight on forearms, far more relaxed, aerodynamic, and more energy efficient. I would like to get clip in cycling shoes to let me get more power out of every rotation of the pedals. I also want a water bottle that attaches to the handlebars and allows drinking without having to fumble for a bottle, losing focus and time. Another addition may well have to be a streamlined helmet. Yeah, they look kinda ridiculous, but like the Aerobars, it would increase aerodynamics and energy efficiency, and decrease fatigue. As always, I read and research as much as I can. One salient point made in an article on cycling was that it is a common misconception that if you aren't a great cyclist then you don't need the fancy gear. On the contrary, if you are not a fast, powerful cyclist, then you will benefit all the more from good gear that will reduce the energy you have to expend to get from Point A to Point B. Once again, I think I need to get some sponsors.
Shoes are another story. I run in a minimal shoe with zero drop and very little cushioning, almost none as a matter of fact. This does me right on trail runs and 5K to 10K runs, but I think that I may have to look into shoes with just a bit more sole if I am to run half-marathons. Yes, I know that I should be able to run barefoot without any discomfort, if my footfall is correct and gentle. But I have not reached that stage, and may not. For now, I know how I run and want a shoe that will accommodate my style. I do love my Merrell Trail Glove, they are so comfortable on trails, and let me feel connected to the vagaries of the ground, greatly reducing the chance of rolling an ankle. The minimal sole with zero drop lets me run without jarring my entire body, especially my knees. I have developed a mid-sole strike, which feels natural and easy, and need a shoe that allows this. Because of my fondness for my Trail Glove, I am looking at other Merrell designs built more specifically for distance road running. The Dash Glove, or Pace Glove look like good options. Once again, I will have to save my sheckels. I have decided that yes, I am a runner. And that I actually, truly enjoy running. Yes, especially trail running. At saturday's event I was talking to a fellow racer, he told me of a marathon in Alaska that is run entirely on trails through the woods, now THAT is a marathon worth running.
As for cycling gear. This is another area I will have to spend a little of my limited funds. I want Aerobars for the Half-Ironman next summer. Aerobars allow you to rest your weight on forearms, far more relaxed, aerodynamic, and more energy efficient. I would like to get clip in cycling shoes to let me get more power out of every rotation of the pedals. I also want a water bottle that attaches to the handlebars and allows drinking without having to fumble for a bottle, losing focus and time. Another addition may well have to be a streamlined helmet. Yeah, they look kinda ridiculous, but like the Aerobars, it would increase aerodynamics and energy efficiency, and decrease fatigue. As always, I read and research as much as I can. One salient point made in an article on cycling was that it is a common misconception that if you aren't a great cyclist then you don't need the fancy gear. On the contrary, if you are not a fast, powerful cyclist, then you will benefit all the more from good gear that will reduce the energy you have to expend to get from Point A to Point B. Once again, I think I need to get some sponsors.
Sunday, December 2, 2012
Quick Note
In the spirit of upping the workout ante, instead of taking the day off post-race, I did a nice, solid chest, back, core, and ab workout tonight. Using resistance bands, hand weights, weight ball, and my slosh tubes I put in a solid 90 minutes of strength training. I do find I am slipping into a bit of a routine with my workouts again, and have to remind myself to mix it up a little. But I am only just getting back into my strength conditioning routine, having spent most of the summer on specific Tri skills, so it still feels new and leaves my muscles delightfully burning. I have really been working my core and abs with the slosh tubes, I am noticing a real difference in my strength, as well as nice, rock hard abs. Tomorrow, back to the pool, my bag is already packed and ready.
Next Year
With my last race of the year under my belt, and next season's schedule kind of wide open, it is hard for me to not be feeling a sense of sadness at the ending of my first racing season. I know I did not put in stellar times, I was not tearing up the tracks, but I was pushing myself into a whole new arena. Most of these events I attended alone, which in and of itself is a minor victory for me. True, it is more fun to have a friend or two with calming words of encouragement at the start, and cheers of congratulation at the finish line. But I actually look at my solo ventures as part of the adventure, part of the challenge, and part of my triumph.
I stand at the end of the old year, and on the cusp of the new. Looking back at how well I did, but knowing I can do better. I look ahead at milestone events that I want to complete, and know I will have to increase my regimen accordingly. Sure, I pushed myself a bit this year, but not nearly what I know I could do. I went from a splash-about-the-lake recreational swimmer to being capable of swimming 2 miles in the pool. which will hopefully translate well to the open water come spring. I went from "I am not a runner," to entering and completing 3 triathlons, several 5Ks, a 10K, and 5 to 7 mile trail runs. Yes, I walked part of the route on the trail runs, but ran a larger portion of it. I know that with increased dedication I will be able to run a half marathon before next season is half over. Granted, I damned well better be able to because I plan on doing a half-Ironman at the end of June.
This season showed me a glimpse of what I am capable of. Gave me a taste of the competition, the competition with myself. I do this for me, not for accolades. I do this because I want to prove to myself that I can do it. The only ass I am out to kick is my own. So I will keep training, adding difficulty to increase strength, speed and stamina, a little at a time. I will continue my Penguin mentality of slow and steady. But next year I plan on shedding the Penguin pace and cranking it up a notch. Next year, not that far away.
I stand at the end of the old year, and on the cusp of the new. Looking back at how well I did, but knowing I can do better. I look ahead at milestone events that I want to complete, and know I will have to increase my regimen accordingly. Sure, I pushed myself a bit this year, but not nearly what I know I could do. I went from a splash-about-the-lake recreational swimmer to being capable of swimming 2 miles in the pool. which will hopefully translate well to the open water come spring. I went from "I am not a runner," to entering and completing 3 triathlons, several 5Ks, a 10K, and 5 to 7 mile trail runs. Yes, I walked part of the route on the trail runs, but ran a larger portion of it. I know that with increased dedication I will be able to run a half marathon before next season is half over. Granted, I damned well better be able to because I plan on doing a half-Ironman at the end of June.
This season showed me a glimpse of what I am capable of. Gave me a taste of the competition, the competition with myself. I do this for me, not for accolades. I do this because I want to prove to myself that I can do it. The only ass I am out to kick is my own. So I will keep training, adding difficulty to increase strength, speed and stamina, a little at a time. I will continue my Penguin mentality of slow and steady. But next year I plan on shedding the Penguin pace and cranking it up a notch. Next year, not that far away.
Final Trail Run of The Year
The rain waited until the starting horn blew, and then on it came. But I had warmed up well before the race, and was starting warm and dry, so a little, or a lot, of rain was no big deal. The setting was picture perfect 1500 feet up into the foothills of the Cascades, shaggy forest giants garbed in brilliant green moss, the storm from the night before had littered the ground with leaves and branches but had left everything sparkling clean. As with all forests, the air was rich and scented with fir, humus and the vigor of life.
The run started easily enough with a gentle upgrade, an easy pace as we ran in a pack. I was near the back of the pack, knowing my speed would not match the eager young gazelles I had spotted leaping about trailhead. On we ran, easily, relaxed, I was feeling graceful, agile and my breathing was easy. I long gently uphill. Quickly enough the trail changed to a single track and a long series of switchbacks wending down the face of the slope. The problem with long downhills? They have to be balanced by a long uphill. I thought I knew what was coming. I fell in behind a couple of women, letting them set the pace, allowing myself the brief luxury of the ease of the run. Of course, as I knew it would, before long we were faced with steps leading up, and up, then the trail continuing to climb. Most of us walked the steep incline, and it was steep. But soon we came to Shellburg Falls, a hidden gem in the middle of nowhere, with a trail curving behind the silver veil of roaring water. And then more climbing. My arch nemesis raised its head, asthma, sucking the air from my body and oxygen from my blood. I had to stop and take a quick shot of albuterol to relieve the constriction in my throat and chest. It made me lose a few minutes, as I slowed my breathing. Then onward again.
Then came The Hill. Or should I give it the respect it is due and say, "The Hill," followed by appropriately ominous music. A one mile stretch of trail that climbed 1000 feet in elevation, was a mudslide waiting to happen, and had sections so steep and slick we resorted to using hands and feet, and grabbing whatever meager handhold was available to keep from sliding back into the racer behind. Being familiar with hiking steep, muddy trails, I knew to keep to the far outside edge of these treacherous spots, and managed to make my way up the hill with only one mis-step at the very beginning. I found out later that several people behind me used me as their guide and inspiration to keep chugging up the hill. So, up we climbed. Amazingly, as soon as I stepped foot on this slope, the rain stopped and the sun came out and shone gloriously the entire way up.
Finally we crested the top, the trail leveled out and was cushioned with fir needles. I ran, feeling marvelous. I passed a few fellow racers and was happily leaping along the trail. So happily that I missed a trail marker and ran 50 yards down the wrong path before catching myself and heading back. I was back behind the people I had just passed. Oh well. I ran on. Soon enough I came to more steep, slick slopes. Down I went feeling nimble, but placing my feet carefully and keeping my speed in check. Despite this, I managed to pull my right calf muscle with about 2 miles left in the run. It was remarkably painful, but no less painful when I walked, so I kept on running.
Off of the narrow, boggy trail and onto gravel logging roads. Not my favorite surface and I was beginning to feel a little footsore. My asthma was nagging at me, making me walk the up hills. I hit a bit of a wall, but kept moving forward, power-walking, and telling asthma and calf muscle to STFU. I got past the wall and went into my slow and steady Penguin pace. Feeling pretty damned fine. A woman appeared, walking towards us, "Good work, keep going, your almost at the finish." And it was true. I wanted to sprint for the line, but asthma decided now was a good time to grab me hard by the throat and throttle the breath from me. I had to take two quick shots of albuterol before I could make the final 50 yards. But I made it and was feeling great as I crossed the line. Sure, there were a few parts of my anatomy complaining, but I was ignoring them and already planning ahead to next year. I looked down at the mud on my shoes and ankles, the smudges up mud on my legs and on my race number. It was a fantastic way to spend a saturday morning. I can't wait for next year.
The run started easily enough with a gentle upgrade, an easy pace as we ran in a pack. I was near the back of the pack, knowing my speed would not match the eager young gazelles I had spotted leaping about trailhead. On we ran, easily, relaxed, I was feeling graceful, agile and my breathing was easy. I long gently uphill. Quickly enough the trail changed to a single track and a long series of switchbacks wending down the face of the slope. The problem with long downhills? They have to be balanced by a long uphill. I thought I knew what was coming. I fell in behind a couple of women, letting them set the pace, allowing myself the brief luxury of the ease of the run. Of course, as I knew it would, before long we were faced with steps leading up, and up, then the trail continuing to climb. Most of us walked the steep incline, and it was steep. But soon we came to Shellburg Falls, a hidden gem in the middle of nowhere, with a trail curving behind the silver veil of roaring water. And then more climbing. My arch nemesis raised its head, asthma, sucking the air from my body and oxygen from my blood. I had to stop and take a quick shot of albuterol to relieve the constriction in my throat and chest. It made me lose a few minutes, as I slowed my breathing. Then onward again.
Then came The Hill. Or should I give it the respect it is due and say, "The Hill," followed by appropriately ominous music. A one mile stretch of trail that climbed 1000 feet in elevation, was a mudslide waiting to happen, and had sections so steep and slick we resorted to using hands and feet, and grabbing whatever meager handhold was available to keep from sliding back into the racer behind. Being familiar with hiking steep, muddy trails, I knew to keep to the far outside edge of these treacherous spots, and managed to make my way up the hill with only one mis-step at the very beginning. I found out later that several people behind me used me as their guide and inspiration to keep chugging up the hill. So, up we climbed. Amazingly, as soon as I stepped foot on this slope, the rain stopped and the sun came out and shone gloriously the entire way up.
Finally we crested the top, the trail leveled out and was cushioned with fir needles. I ran, feeling marvelous. I passed a few fellow racers and was happily leaping along the trail. So happily that I missed a trail marker and ran 50 yards down the wrong path before catching myself and heading back. I was back behind the people I had just passed. Oh well. I ran on. Soon enough I came to more steep, slick slopes. Down I went feeling nimble, but placing my feet carefully and keeping my speed in check. Despite this, I managed to pull my right calf muscle with about 2 miles left in the run. It was remarkably painful, but no less painful when I walked, so I kept on running.
Off of the narrow, boggy trail and onto gravel logging roads. Not my favorite surface and I was beginning to feel a little footsore. My asthma was nagging at me, making me walk the up hills. I hit a bit of a wall, but kept moving forward, power-walking, and telling asthma and calf muscle to STFU. I got past the wall and went into my slow and steady Penguin pace. Feeling pretty damned fine. A woman appeared, walking towards us, "Good work, keep going, your almost at the finish." And it was true. I wanted to sprint for the line, but asthma decided now was a good time to grab me hard by the throat and throttle the breath from me. I had to take two quick shots of albuterol before I could make the final 50 yards. But I made it and was feeling great as I crossed the line. Sure, there were a few parts of my anatomy complaining, but I was ignoring them and already planning ahead to next year. I looked down at the mud on my shoes and ankles, the smudges up mud on my legs and on my race number. It was a fantastic way to spend a saturday morning. I can't wait for next year.
Friday, November 30, 2012
Half Ironman? Yeah Baby.
It is not official yet, but I have found my first Half-Ironman event. The Pacific Crest Long Course Triathlon. It takes place in Central Oregon, just a few miles from where I raised my sons, my old stompin' grounds. I had heard of this event in passing a month or two ago, but just received my email invite from AASports. My first thought was to register for the Olympic distance, which I know I could easily be ready to complete with just a few months of training at my current level. But a Half? That will require a definite bump in my workout regimen. I have 7 months to prepare myself to swim 1.2 miles in the frigid waters of Wickiup Reservoir, bike 56.3 miles on The Cascade Lakes Highway, and a 13.1 mile run around Sunriver. I can do this, I know I can. It will be a matter of maintaining my focus, adding strength and stamina slowly and carefully, continuing to eat right and train right.
I lay awake last night, my brain racing around planning and scheming, mulling over details and options. First off, of course, is training. One vital aspect will be to train at altitude. This event starts at about 4000 feet elevation, and the cycling leg climbs even higher. Those who don't get in some serious training at higher elevations will be sucking wind and drained of energy. My plan is to trail run twice a week up on Mount Hood during May and June. Yes, this will be kind of a pain in the ass, but it is a necessary step.
Another point I pondered is my bicycle Joshua. I think he is up for the adventure, but will need a little modification. I still need to get a shorter gooseneck so I am not feeling a little overextended. I am debating his gear ratio, but I think that it will be fine, as long as I get my legs and lungs up to par. I think I will need to purchase cycling shoes that will clip into his original pedals. Clip-in shoes allow you to power all the way through each rotation of the pedals, increasing energy efficiency and reducing fatigue. But they are not cheap. I am also debating Aerobars, or an Aerobar extension for the handle bars. These let you rest your weight on your forearms, greatly reducing back and shoulder strain. But they make control a bit wonky, so this is something to add early on in training so I can adapt to them. For now, besides spending miles in the saddle, those are the salient bike points.
Running. This will be a bit tougher to train for. My knees are not as happy about this as the rest of my body. Training for and running a half-marathon has the potential to leave my knees aching and protesting. I think I will need to research running shoes to find a zero rise that has a little more cushion than either my ZemTeks or my Merrell Trail Glove. I think I will start with the Merrell Dash with its 4mm cushion and zero drop sole. Also on the shopping list are performance socks, I don't want to be running on badly blistered feet.
The swim I have less concern about. Yes, I still have the face-in-murky-water phobia. But as my strength, speed and stamina in the water increases, so does my confidence. I think this confidence will go a long ways towards quelling the underwater boogie-monster panic attacks. Also, I will be doing regular open water swims at The Cove. I plan on purchasing a swim mask, so a little more of my face is covered than just the eye socket coverage provided by my Speedo goggles. I am going to get myself a snorkel as well, so I can swim face down in the water, breathing fairly easily, to force myself to relax with my face in the water. Even if I have to swim with my eyes closed, I will make this freakout, panic mode dissipate.
So much of just the physical to ponder this early in the game. I will start thinking of the psychological and material aspects later. I have several months to save my sheckels for the entrance fee, which is not cheap. Maybe I can find myself a few sponsors by then. There is always so much to do. My life has a way of feeling just on the edge of being completely out of control, and yet I thrill at the potential, the possibilty of tearing along pell-mell, hanging on for dear life. True, it does get exhausting to the point where I worry a melt down is imminent, but it is never boring.
I lay awake last night, my brain racing around planning and scheming, mulling over details and options. First off, of course, is training. One vital aspect will be to train at altitude. This event starts at about 4000 feet elevation, and the cycling leg climbs even higher. Those who don't get in some serious training at higher elevations will be sucking wind and drained of energy. My plan is to trail run twice a week up on Mount Hood during May and June. Yes, this will be kind of a pain in the ass, but it is a necessary step.
Another point I pondered is my bicycle Joshua. I think he is up for the adventure, but will need a little modification. I still need to get a shorter gooseneck so I am not feeling a little overextended. I am debating his gear ratio, but I think that it will be fine, as long as I get my legs and lungs up to par. I think I will need to purchase cycling shoes that will clip into his original pedals. Clip-in shoes allow you to power all the way through each rotation of the pedals, increasing energy efficiency and reducing fatigue. But they are not cheap. I am also debating Aerobars, or an Aerobar extension for the handle bars. These let you rest your weight on your forearms, greatly reducing back and shoulder strain. But they make control a bit wonky, so this is something to add early on in training so I can adapt to them. For now, besides spending miles in the saddle, those are the salient bike points.
Running. This will be a bit tougher to train for. My knees are not as happy about this as the rest of my body. Training for and running a half-marathon has the potential to leave my knees aching and protesting. I think I will need to research running shoes to find a zero rise that has a little more cushion than either my ZemTeks or my Merrell Trail Glove. I think I will start with the Merrell Dash with its 4mm cushion and zero drop sole. Also on the shopping list are performance socks, I don't want to be running on badly blistered feet.
The swim I have less concern about. Yes, I still have the face-in-murky-water phobia. But as my strength, speed and stamina in the water increases, so does my confidence. I think this confidence will go a long ways towards quelling the underwater boogie-monster panic attacks. Also, I will be doing regular open water swims at The Cove. I plan on purchasing a swim mask, so a little more of my face is covered than just the eye socket coverage provided by my Speedo goggles. I am going to get myself a snorkel as well, so I can swim face down in the water, breathing fairly easily, to force myself to relax with my face in the water. Even if I have to swim with my eyes closed, I will make this freakout, panic mode dissipate.
So much of just the physical to ponder this early in the game. I will start thinking of the psychological and material aspects later. I have several months to save my sheckels for the entrance fee, which is not cheap. Maybe I can find myself a few sponsors by then. There is always so much to do. My life has a way of feeling just on the edge of being completely out of control, and yet I thrill at the potential, the possibilty of tearing along pell-mell, hanging on for dear life. True, it does get exhausting to the point where I worry a melt down is imminent, but it is never boring.
Wednesday, November 28, 2012
Time Crunch Crunch
What to do when time is limited? Fast and furious workout targeting a specific area. Tonight I opted for core and abs, since I feel that you can never work too much on the muscles that make you more than a floppy bag of entrails. I am really digging the Slosh Tubes, they are both dynamic and strengthening. Doing standing figure eights with the 2" x 5' and then with the 3" x 6' Tubes quickly warms up all the muscles in my torso and I can feel the pleasant strain of muscles being put to the test. I added in an Ax Chop motion with the 5' tube, which worked my abs and they are definitely going to remind me about it tomorrow. So total Ab/Core workout included 3 sets of 20 each: 2" x 5' Tube; standing figure eights, side bends, bent over twist, full sit-up, seated figure eights, ax chop. 3" x 6' Tube; standing figure eights, full sit-up, "good morning" bow. Also side crunch, standard crunch with twist, crunch with legs straight toes towards ceiling, twisting crunch with legs straight toes to ceiling, scissor kicks with shoulders off the ground. It ended up being about 40 minutes of exclusively torso work, and I know my muscles will be grumbling a bit about it tomorrow. But when you are Time Crunched, do Crunches, your abs will thank you later.
Tuesday, November 27, 2012
The Countdown Is On
I feel as if the countdown is on. I am about 5 weeks from starting the Firefighters Academy and want to be in the best physical shape of my life. True, I am currently in the best physical shape of my life, but I want to be better, stronger, and faster. I know I should be really working on my cardio and upper body strength, and have been adding to my current workouts accordingly. The addition of the Slosh Tubes to my weekly regiment has been pretty awesome, I must say. I feel as if they will really increase my core strength and help prevent strains and injuries when I am slinging heavy fire hoses while in my full gear. I need to be able to hack my way through a door or roof, so core, back and shoulder strength will be essential. The Slosh Tubes are great for this. I am increasing my swimming as well, pushing myself harder with each progressive visit to the pool. I can now swim 50 laps without stopping, I can easily swim 20 laps at a decent clip, or 10 laps at what used to feel like a sprint pace that I could barely maintain for 2 laps. So my heart, lungs and muscles are improving steadily. Having good cardio will be imperative when working in the SCBAs (self contained breathing apparatus) since the better your cardio the less oxygen you burn, and the longer a tank will last.
I am feeling nervous and more than a trifle terrified at the prospect of getting to be a firefighter. There is no way to know how I will react mentally when faced with a real emergency call, but I do know that I can make Body prepared, strong, supple, and ready for anything. If Body is rarin' to go then Brain will have less reason to freak. I have always known that Body is the temple, the fortress, that houses Brain and Spirit. There are many times when there is little I can do for Brain and Spirit, but I can always work Body. I can keep the temple strong and protective. It is one thing that is totally within my power, within my control. So I prepare Body for the rigors of keeping pace with a bunch of recruits half my age. I have been told by most of the guys at the station that I am in good shape and that I "have nothing to worry about." I will be the judge of that, and I will not let their assurances lull me into passivity. I know I am stepping into a rigorous avocation, and I will be ready. If Body is strong, then Brain and Spirit will follow.
I am feeling nervous and more than a trifle terrified at the prospect of getting to be a firefighter. There is no way to know how I will react mentally when faced with a real emergency call, but I do know that I can make Body prepared, strong, supple, and ready for anything. If Body is rarin' to go then Brain will have less reason to freak. I have always known that Body is the temple, the fortress, that houses Brain and Spirit. There are many times when there is little I can do for Brain and Spirit, but I can always work Body. I can keep the temple strong and protective. It is one thing that is totally within my power, within my control. So I prepare Body for the rigors of keeping pace with a bunch of recruits half my age. I have been told by most of the guys at the station that I am in good shape and that I "have nothing to worry about." I will be the judge of that, and I will not let their assurances lull me into passivity. I know I am stepping into a rigorous avocation, and I will be ready. If Body is strong, then Brain and Spirit will follow.
Next Endeavor
I have my next adventure coming up in a few short days. The Shellburg Falls Trail Run; 7 miles out in the woods, at decent elevation, in the rain and/or snow. There will be hills, and mud, and water crossings, and ducking behind the falls itself. It is bound to be a cold, wet, hairy adventure. As usual I don't feel particularly ready for this. It will be the furthest I have run, by a bit. Although I would not be too surprised if I ran nearly 7 miles during the Multnomah Falls Trail Run since I doubled back when I thought I had taken a wrong trail, back tracked, then had to re-run a long, jagged section of rather primitive, steep trail.
I have decided that The Taper is somewhat over-rated for anything other than a serious, endurance event, a half-marathon at the very least. I am not running this week though, I have developed what I am sure is mild Runner's Knee aka Patellofemoral Pain Syndrome, so I am babying my knee right now, letting it rest up a bit before the run on Saturday. The last thing I need at the end of my racing season is to be side-lined with a nagging injury. But I have been continuing to work my legs in the pool with the use of the Aqua-Jogger flotation belt, and am pushing my cardio higher and higher in my swims. This can help, hopefully, offset the lack of miles I am putting in.
This year I have not been racing to beat the other runners, or tear up the track, I am doing it for my own sense of accomplishment. I am racing as an incentive to workout harder and longer, to test my mettle, to continue to improve my own physicality. I am out to set personal bests, not course records. So with a 7 mile run in my near future, I am eating carefully, as usual, and working out with an eye towards continued improvement, as usual. I am not really Tapering, but I am being mindful of resting my legs so I don't start the run with muscle fatigue. Once again though, I am being assaulted by my own body, and am heading into the race anemic and with a low PCB. But it is what it is, there is no getting around it, so I will just soldier on, as usual. Despite it all, I am excited for this little adventure race, the chance to run a new trail, see new places and faces, the chance to challenge myself again. I do love trail running.
I have decided that The Taper is somewhat over-rated for anything other than a serious, endurance event, a half-marathon at the very least. I am not running this week though, I have developed what I am sure is mild Runner's Knee aka Patellofemoral Pain Syndrome, so I am babying my knee right now, letting it rest up a bit before the run on Saturday. The last thing I need at the end of my racing season is to be side-lined with a nagging injury. But I have been continuing to work my legs in the pool with the use of the Aqua-Jogger flotation belt, and am pushing my cardio higher and higher in my swims. This can help, hopefully, offset the lack of miles I am putting in.
This year I have not been racing to beat the other runners, or tear up the track, I am doing it for my own sense of accomplishment. I am racing as an incentive to workout harder and longer, to test my mettle, to continue to improve my own physicality. I am out to set personal bests, not course records. So with a 7 mile run in my near future, I am eating carefully, as usual, and working out with an eye towards continued improvement, as usual. I am not really Tapering, but I am being mindful of resting my legs so I don't start the run with muscle fatigue. Once again though, I am being assaulted by my own body, and am heading into the race anemic and with a low PCB. But it is what it is, there is no getting around it, so I will just soldier on, as usual. Despite it all, I am excited for this little adventure race, the chance to run a new trail, see new places and faces, the chance to challenge myself again. I do love trail running.
Saturday, November 24, 2012
Stay the Course
During a week when most people are likely to overindulge and have moments of self-recrimination, I have managed to keep relatively on-track. Relatively. I made a promise to myself that I would enjoy Thanksgiving without obsessing over what was going in my face. It was good to indulge myself a little bit, though my delicate gut had other, less polite things to say about it. I do love baking, and made a number of delicious foods to add to the family feast of over abundance. And I thoroughly enjoyed the eating.
I will say, I intentionally made it a point to hit the pool hard monday, wednesday and friday. I logged my best swim ever on wednesday; swiming 20 laps, then 20 minutes with the aquajogger belt, then 50 laps non stop and strong, for a total of 2 miles. I even felt I could have swam longer, but I swam right up to closing time and they politely kicked me out of the water. I swam again yesterday, strong and with good form. I put in a two 20 minute sessions with the aquajogger belt because I can really push my cardio up when I am "running" and "cycling". I swam 55 laps total, and the last 10 I swam hard while being very cognizant of keeping a quick tempo and good stroke technique. I want to get to the point where I can swim a solid mile, 35 laps, with long, quick strokes. My wind is getting so much better, but I am still using the pull buoy so it is arms only. I do a constant debate with myself about the use of the pull buoy, knowing I should work on my kick. But since my competitive swims will likely always be in a triathlon, I really do need to be able to swim using mostly arms, saving my legs for the rigors of the cycle and run. And, as Attila the Yoda told me during my swim lessons, when she swam distance, she rarely used her legs, just the occasional kick here and there. So I feel justified in focusing on upper body strength.
I admit, the day after the Thanksgiving feast, I did feel like I had a food hangover. Dairy, wheat and rich foods are not friends of my poor gut. I headed to the pool still feeling full from the day before, and opted to swim without any pre-workout food other than some black coffee and a small handful of almonds. Even after, I was not my normally voracious, post-swim self. Only wanting a banana and a Clif Bar. But it seemed appropriate to let my body have a little down time from food so it could continue to process everything I had done to it the day before.
Yes, I obsess over what I eat. Yes, I obsess over how I workout. But truly, I prefer to think of it not as "obsession" but as "dedication." Long past are the days when I could eat pretty much whatever I wanted, workout regularly but without really pushing myself, and maintain a decent level of fitness. Maybe if I decided to stop striving towards being a competitive athlete, went back to the notion of just staying fit, then I could relax my standards a bit,. But that would be tantamount to giving up, throwing in the towel, losing faith in myself. I don't know if I would ever quite forgive myself for that kind of betrayal and lack of confidence. I have worked very hard this year to reach the level I am at now, and I know there are higher levels within my grasp. If I just stay the course, keep the faith, continue on the path I have laid out before myself, then I can only imagine where I will be in another year. This last year has brought so many changes, changes that I can take almost full credit for, I am excited to see where the next years will take me.
I will say, I intentionally made it a point to hit the pool hard monday, wednesday and friday. I logged my best swim ever on wednesday; swiming 20 laps, then 20 minutes with the aquajogger belt, then 50 laps non stop and strong, for a total of 2 miles. I even felt I could have swam longer, but I swam right up to closing time and they politely kicked me out of the water. I swam again yesterday, strong and with good form. I put in a two 20 minute sessions with the aquajogger belt because I can really push my cardio up when I am "running" and "cycling". I swam 55 laps total, and the last 10 I swam hard while being very cognizant of keeping a quick tempo and good stroke technique. I want to get to the point where I can swim a solid mile, 35 laps, with long, quick strokes. My wind is getting so much better, but I am still using the pull buoy so it is arms only. I do a constant debate with myself about the use of the pull buoy, knowing I should work on my kick. But since my competitive swims will likely always be in a triathlon, I really do need to be able to swim using mostly arms, saving my legs for the rigors of the cycle and run. And, as Attila the Yoda told me during my swim lessons, when she swam distance, she rarely used her legs, just the occasional kick here and there. So I feel justified in focusing on upper body strength.
I admit, the day after the Thanksgiving feast, I did feel like I had a food hangover. Dairy, wheat and rich foods are not friends of my poor gut. I headed to the pool still feeling full from the day before, and opted to swim without any pre-workout food other than some black coffee and a small handful of almonds. Even after, I was not my normally voracious, post-swim self. Only wanting a banana and a Clif Bar. But it seemed appropriate to let my body have a little down time from food so it could continue to process everything I had done to it the day before.
Yes, I obsess over what I eat. Yes, I obsess over how I workout. But truly, I prefer to think of it not as "obsession" but as "dedication." Long past are the days when I could eat pretty much whatever I wanted, workout regularly but without really pushing myself, and maintain a decent level of fitness. Maybe if I decided to stop striving towards being a competitive athlete, went back to the notion of just staying fit, then I could relax my standards a bit,. But that would be tantamount to giving up, throwing in the towel, losing faith in myself. I don't know if I would ever quite forgive myself for that kind of betrayal and lack of confidence. I have worked very hard this year to reach the level I am at now, and I know there are higher levels within my grasp. If I just stay the course, keep the faith, continue on the path I have laid out before myself, then I can only imagine where I will be in another year. This last year has brought so many changes, changes that I can take almost full credit for, I am excited to see where the next years will take me.
Tuesday, November 20, 2012
Playing Catch-up
With the everyday, magnificent chaos of my life, I find I am falling behind on my writing. Keeping my logs current, writing every day, or nearly every day can often fall between the cracks as I race through life pell-mell trying to fit as much into every day as I humanly can. I do find myself flagging a bit at times, when fatigue manages to catch up with me. I have actually allowed myself an hour here and there of down time, when I am doing exactly nothing except relaxing. Yes, only an hour now and then, but for me that is an improvement. I think it may be that my body wants to slow down a bit as winter approaches, but I can't allow that to happen.
I continue to workout daily, even if the most I can do is squeeze in a 45 minute leg workout. Friday was great, I returned to the park where I ran the 8K trail run a few weeks back and hit the trails. I decided to do one loop for 4K. Well, it didn't quite turn out that way. I decided to run the home stretch first, as a bit of a warm up before plunging down the switchbacks to the river. Once I was warm and heading down hill and deeper into the woods all was going beautifully as I ran the paths, confident in my abilities, until I hit a section of trail that didn't look too familiar. I had looped back to the parking area. I turned and ran back the way I came. This became the standard for the day as I traversed the woods, up hills, down hills, over bridges, staircases. But I ran on. It was a good day for running, meaning it wasn't raining and the paths weren't flooded. I enjoyed my back and forth journey, running along happily and feeling good. I did finally find myself on the home stretch and sprinting for the finish, feeling great. I figure I ran an easy 3+ miles with my back and forth, up and down route. And it felt good. The best part? I wasn't the least bit sore in ensuing days, which makes me feel good about my current level. Yes, there is always room for improvement, and I am always working towards being the best I can be.
Saturday was a day off as far as workouts were concerned, there was much daily life to be had. With the help of my dearest friend I managed to come into possession of a fabulous little '98 Mazda pickup. I have named him Wallace, and he will be great for hauling my bike Joshua to triathlons next year, as well as being a marvelously fuel efficient mode of transportation for me.
Sunday I was back to my workouts, of course. I know I am having to take it easy on my knees, so can't run as long or as often as I would like to. Instead, I am trying to make my workouts really count, trying to eliminate "junk miles," those long, pavement pounding, drudgeries that beat holy hell out of my knees no matter how gently I run. I repeated my previous treadmill workout: alternating 30 second walks, with 1 minute runs, adding .5 mph about every other circuit, up to 7 mph. This makes for a nice, quick, vigorous, speedplay workout. And it lets me work on my pacing.After my quick run I put in another hour on legwork using body weight, 6' large slosh tube, or weights. It was a good, Sunday evening ass-kicking.
Monday, back to the pool. I have had some trouble incorporating a Monday swim since the place tends to be jammed up with the high school swim team. But I figured out a workable ploy: Get to the pool a bit late, 5:20, get into gear, wait til I hear the sound of encroaching teenagers, shower quickly, then pass the gaggle as they hit the locker room, and I slip through the masses and into the water. Easy-Peasy. It did shorten my swim by nearly 30 minutes, so I was only able to do a total of 45 laps, with two 20 minute "cycling/running/leg" stints with the Aqua Jogger belt. Then I headed for home and 45 minutes of core/ab/shoulder work with slosh tubes and kettle bell. yes, I kicked my ass again.
So, now I can relax a moment, having at least caught up with the basics in my workout Journal. Tonight legs and abs, tomorrow back in the pool.
I continue to workout daily, even if the most I can do is squeeze in a 45 minute leg workout. Friday was great, I returned to the park where I ran the 8K trail run a few weeks back and hit the trails. I decided to do one loop for 4K. Well, it didn't quite turn out that way. I decided to run the home stretch first, as a bit of a warm up before plunging down the switchbacks to the river. Once I was warm and heading down hill and deeper into the woods all was going beautifully as I ran the paths, confident in my abilities, until I hit a section of trail that didn't look too familiar. I had looped back to the parking area. I turned and ran back the way I came. This became the standard for the day as I traversed the woods, up hills, down hills, over bridges, staircases. But I ran on. It was a good day for running, meaning it wasn't raining and the paths weren't flooded. I enjoyed my back and forth journey, running along happily and feeling good. I did finally find myself on the home stretch and sprinting for the finish, feeling great. I figure I ran an easy 3+ miles with my back and forth, up and down route. And it felt good. The best part? I wasn't the least bit sore in ensuing days, which makes me feel good about my current level. Yes, there is always room for improvement, and I am always working towards being the best I can be.
Saturday was a day off as far as workouts were concerned, there was much daily life to be had. With the help of my dearest friend I managed to come into possession of a fabulous little '98 Mazda pickup. I have named him Wallace, and he will be great for hauling my bike Joshua to triathlons next year, as well as being a marvelously fuel efficient mode of transportation for me.
Sunday I was back to my workouts, of course. I know I am having to take it easy on my knees, so can't run as long or as often as I would like to. Instead, I am trying to make my workouts really count, trying to eliminate "junk miles," those long, pavement pounding, drudgeries that beat holy hell out of my knees no matter how gently I run. I repeated my previous treadmill workout: alternating 30 second walks, with 1 minute runs, adding .5 mph about every other circuit, up to 7 mph. This makes for a nice, quick, vigorous, speedplay workout. And it lets me work on my pacing.After my quick run I put in another hour on legwork using body weight, 6' large slosh tube, or weights. It was a good, Sunday evening ass-kicking.
Monday, back to the pool. I have had some trouble incorporating a Monday swim since the place tends to be jammed up with the high school swim team. But I figured out a workable ploy: Get to the pool a bit late, 5:20, get into gear, wait til I hear the sound of encroaching teenagers, shower quickly, then pass the gaggle as they hit the locker room, and I slip through the masses and into the water. Easy-Peasy. It did shorten my swim by nearly 30 minutes, so I was only able to do a total of 45 laps, with two 20 minute "cycling/running/leg" stints with the Aqua Jogger belt. Then I headed for home and 45 minutes of core/ab/shoulder work with slosh tubes and kettle bell. yes, I kicked my ass again.
So, now I can relax a moment, having at least caught up with the basics in my workout Journal. Tonight legs and abs, tomorrow back in the pool.
Friday, November 16, 2012
Food, For Thought
I love good food. I love variety, spicy, cheesy, creamy, gooey, toasty, meaty, crispy, healthy, naughty. I just love good food. The tragedy? Food has become a nefarious enemy. I keep trying, desperately trying, to pinpoint exactly which foods are wreaking havoc with my system. Just when I think I have the evil-doers identified I am proven wrong, gut wrenchingly wrong, literally. I have eliminated dairy and wheat as viable culprits, since they are the felons most often attributed to gastrointestinal distress, and for a while that seemed to be the ticket. Now, I am beginning to suspect that it is not a particular food or food group, but nearly all food that lies at the heart, or gut, of the issue. This would lead me to deduce that no matter what I eat, I am setting myself up for a nauseating, unhappy aftermath. I am nearly to the point of putting myself on a fast of water, and a few raw foods that don't seem to be currently an issue with my rebellious body. That would actually limit me to almonds, bananas, oranges, berries, maybe some leafy greens. That is it. I guess that would make smoothies still a viable option. But g'dammit, with the holidays upon us, the very last thing I want to do is suffer through Thanksgiving dinner nibbling on almonds and sipping a smoothie whilst before me lay a spread of delightful, fragrant, heartwarming foods. I refuse to knuckle under to the terrorists that are holding my stomach hostage. I will not negotiate. At least not til after Thanksgiving.
The biggest dilemma for me, besides the often painful side effects of eating, is the difficulty of getting enough food to stoke my system. Enough food, and the right foods. I workout quite a bit, and need to eat accordingly if I plan on maintaining speed, strength and stamina, not to mention my desire to improve and build my skills. An engine needs good fuel, and enough fuel, or it will leave you stranded at an inopportune moment. I can't let that happen. So I will keep experimenting, eliminating, juggling, depriving. But it is getting old, and so very not fun. I want to be able to eat anything, anytime, not tiptoe around food like it is the cranky neighbor waiting to chase me off the lawn with a shotgun. Food should be, if not friend, at least an ally. Food should be my support staff, not the office mole waiting to sabotage my best efforts. G'dammit, I just want to be able to eat.
The biggest dilemma for me, besides the often painful side effects of eating, is the difficulty of getting enough food to stoke my system. Enough food, and the right foods. I workout quite a bit, and need to eat accordingly if I plan on maintaining speed, strength and stamina, not to mention my desire to improve and build my skills. An engine needs good fuel, and enough fuel, or it will leave you stranded at an inopportune moment. I can't let that happen. So I will keep experimenting, eliminating, juggling, depriving. But it is getting old, and so very not fun. I want to be able to eat anything, anytime, not tiptoe around food like it is the cranky neighbor waiting to chase me off the lawn with a shotgun. Food should be, if not friend, at least an ally. Food should be my support staff, not the office mole waiting to sabotage my best efforts. G'dammit, I just want to be able to eat.
Thursday, November 15, 2012
New Wednesday Workout
Wednesdays I get to go to the station and visit with my beloved Fire Engines. It is about my favorite night of the week, but getting home from work, squeezing in a workout, eating, and making it to the station by 6:45 makes for an action packed evening. Last night I came up with an interesting, effective running workout. Yes, I am limited to the treadmill most days now, it gets dark so early, and there is no such thing as sidewalks or streetlights out my way. I modified a workout I found at Runner's World. Here is how it worked:
Warm up: walk @ 3.5mph for 30 seconds, Run @ 4.5 for 30 seconds. Repeat for 5 minutes.
Next, increase the run speed by .5mph, and time to 60 seconds every set up to 7mph, then decrease speed by .5mph every set until back to 4.5mph. Okay, I ran at 6mph for 2 sets, and 6.5mph for 2 sets on the increase and decrease, just because I felt like it. I feel really good running at 6mph and 6.5mph, it feels like my "new" natural pace. I don't know how long I can keep that pace up, but it feels easier with nearly every run. Even 7mph felt good, though I was breathing a little hard at the end of a minute. This workout plays out like a Fartlek/Speedplay run, and I enjoyed the intensity, despite its brevity. My total time running was about 25 minutes. I think I will incorporate this into my weekly regiment.
After the run I still had time before I needed to clean up for drill. I got out my newly made 3"x 6' Slosh Tube, 20lbs of unstable weight made expressly for my personal pleasure. I didn't want to overdo it before drill, and I always approach my first workout with a new toy or new series of exercises with a bit of caution so I don't cripple myself in my zeal. I shouldered my Tube for a couple of sets of wide squats and deep squats. It was interesting, feeling all the small shifts of weight and my body responding to counteract. I tried a split squat, but only did 5 per side, it is hard to balance in that position with the Tube doing its damnedest to mess with you. I added in a few sets of one-legged squats, leg raises, and regular split squats before I ran out of time. It turned out to be a great, compact workout. I worked up a sweat, got my cardio up, and got to play with my new self-torture device.
I don't know if I have posted this video yet, it is how to make a Slosh Tube:
http://www.youtube.com/watch?v=XYt2cIKLLPg
Warm up: walk @ 3.5mph for 30 seconds, Run @ 4.5 for 30 seconds. Repeat for 5 minutes.
Next, increase the run speed by .5mph, and time to 60 seconds every set up to 7mph, then decrease speed by .5mph every set until back to 4.5mph. Okay, I ran at 6mph for 2 sets, and 6.5mph for 2 sets on the increase and decrease, just because I felt like it. I feel really good running at 6mph and 6.5mph, it feels like my "new" natural pace. I don't know how long I can keep that pace up, but it feels easier with nearly every run. Even 7mph felt good, though I was breathing a little hard at the end of a minute. This workout plays out like a Fartlek/Speedplay run, and I enjoyed the intensity, despite its brevity. My total time running was about 25 minutes. I think I will incorporate this into my weekly regiment.
After the run I still had time before I needed to clean up for drill. I got out my newly made 3"x 6' Slosh Tube, 20lbs of unstable weight made expressly for my personal pleasure. I didn't want to overdo it before drill, and I always approach my first workout with a new toy or new series of exercises with a bit of caution so I don't cripple myself in my zeal. I shouldered my Tube for a couple of sets of wide squats and deep squats. It was interesting, feeling all the small shifts of weight and my body responding to counteract. I tried a split squat, but only did 5 per side, it is hard to balance in that position with the Tube doing its damnedest to mess with you. I added in a few sets of one-legged squats, leg raises, and regular split squats before I ran out of time. It turned out to be a great, compact workout. I worked up a sweat, got my cardio up, and got to play with my new self-torture device.
I don't know if I have posted this video yet, it is how to make a Slosh Tube:
http://www.youtube.com/watch?v=XYt2cIKLLPg
Swimming Better and Better
After having my Monday swim thwarted, I was bound and determine to make up for it on Tuesday. And indeed I did. I got into the water just after 5pm and didn't crawl out until 7:15. I started right in with warm-up laps, I was not really feeling it though, my muscles were tired and sluggish. Hell, I was tired and sluggish. But as is my Standard Operating Procedure, the more tired I am, the more likely I am to really push myself. I refuse to let myself give in to fatigue. I decided that I needed to really work on my crawl stroke, and not let myself wuss out by doing an easy lap of backstoke every 5 laps. I still am not all that great of a swimmer when I am doing the flutter kick, I have a "weak kick," polite term for my kicking-sucks-so-bad-it-is-a-hinderence. I tell myself that one of these days I will need to put some serious time and energy into rectifying the situation, maybe. It is common knowledge that Triathletes try to save their legs for the cycle and run, using their legs in the swim as little as possible. Even my instructor admitted that when she did distance swimming races, she didn't kick much. So I will continue to improve my stroke and work on speed and stamina. And this is exactly what I did Tuesday. Using the pull buoy I swam three 20 lap sets, using hands or hand paddles about equally. Between sets I strapped on the Aqua-jogger belt and worked the holy hell out of my legs for 20 minutes, doing the "cycling" down and "running" back routine, adding in hard, upright side scissor kicks, and front/back scissor kicks. I tell you, damn near kicked my own ass. The last 20 laps I did non stop crawl, no hand paddles, just my own delicate hands. I really focused on form. Every aspect; hand position, finger position, where my hand comes out of and how it enters the water, curve of arm during all aspects of the stroke. I lengthened my stroke, stretching my entire body into it, feeling long and lean. Yes, the last 10 laps were tough, but getting easier. Big triumph: I finally was swimming a little faster than the 60 year old woman who used to be able to lap me. She has swam competitively through a good part of her life, and has a nice, easy, fluid style. And it used to bug the hell out of me that she could swim faster and longer than I could. Now I can honestly say, I swim longer, and even just a tad faster. Some days it is the small victories, but it let me see that I have progressed quite a bit since my starting days back in late June.
I really want to be swimming at least twice a week, it may be tough to manage through the ensuing months, but you all know how I like to challenge myself. A major upside of a long hard swim: it makes me so damned hungry I feel like I have a hollow leg, and I can eat accordingly, guilt-free. Like I said, Small Victories.
I really want to be swimming at least twice a week, it may be tough to manage through the ensuing months, but you all know how I like to challenge myself. A major upside of a long hard swim: it makes me so damned hungry I feel like I have a hollow leg, and I can eat accordingly, guilt-free. Like I said, Small Victories.
Tuesday, November 13, 2012
Thwarted.
Sabotaged. Stymied. Thwarted. Yes, this was my attempt to hit the pool last night. I do have to drive out of my way to get to the pool, not far, but a solid extra 15 minutes. First off, I missed my turn, had to pull a nearly-illegal turn to rectify the situation. As soon as I turned onto Toliver Road the second roadblock appeared, quite literally. There was a jackknifed tractor/trailer rig in the road, and two emergency vehicles taking up what road the semi wasn't. True, I was tempted to stop and oogle, because my love of firetrucks is no secret. Instead, I pulled an actual illegal U-turn as quickly as possible. Then I tried to find an easy way around the obstruction, only to find myself in the hellish maze of suburbia. Finally, numerous stop signs, speed bumps and cul-de-sacs later I was back on track and pulling into the pool parking lot, only 15 minutes later that what I had hoped. inside, the polite young man informs me that all the lanes are full, and most of them are already doubled-up, so there is no room for me. No. Room. For. Me. I was forcibly reminded of why I do not swim on Mondays, ever. Sadly (and more than a little annoyed) I return to my car and head for home. Now what? I do not like having my plans jacked around. And I just wasted a solid 30+ minutes on this futile endeavor. I could have been home and already working up a sweat doing something else. But what?
I had a 15 minute drive ahead of me to decide what I would do with myself. To myself. I knew I needed to burn some energy, so weights would not be enough. I didn't want to work my legs too hard since I was still a little stiff from Saturday's trail run. But what the hell, an 8K trail run is just like a good workout, not an endurance event. So I get home, fill a pot with chicken, onions, garlic and seasonings for later and change into workout gear. I really did not want to over work my legs so I did a fast 10 minutes on the bike (on rollers), ran a quick and easy mile on the treadmill, and another 10 minutes on the bike. Enough to get my heart and respiration up, work up a sweat and get my muscles warmed for some abuse.
I opted for mostly core/ab/glute work, a solid 45 minutes that had me making ridiculous faces, and pathetic noises. 3 sets each: Dead Lift; 5' Slosh Tube figure standing and bent-over 8s; 5' Slosh Tube situps and reclining/crunch figure 8s; Crunch and Crunch with twist, with legs straight, pointed to the ceiling; Bridge with leg lift; Side Crunch; Side Leg Lift; Pilates Leg Kick Back; Pilates Corkscrew.
So much for being obsessive with my schedule. But like I have said before, I have to be able to roll with the punches. Yeah, I may have a little internal hissy-fit first, but then I move on. Life is to short to waste too much energy on pouting over the shit that doesn't work out, figure out how to make Life work for you, and make the best of it. YOLO.
I had a 15 minute drive ahead of me to decide what I would do with myself. To myself. I knew I needed to burn some energy, so weights would not be enough. I didn't want to work my legs too hard since I was still a little stiff from Saturday's trail run. But what the hell, an 8K trail run is just like a good workout, not an endurance event. So I get home, fill a pot with chicken, onions, garlic and seasonings for later and change into workout gear. I really did not want to over work my legs so I did a fast 10 minutes on the bike (on rollers), ran a quick and easy mile on the treadmill, and another 10 minutes on the bike. Enough to get my heart and respiration up, work up a sweat and get my muscles warmed for some abuse.
I opted for mostly core/ab/glute work, a solid 45 minutes that had me making ridiculous faces, and pathetic noises. 3 sets each: Dead Lift; 5' Slosh Tube figure standing and bent-over 8s; 5' Slosh Tube situps and reclining/crunch figure 8s; Crunch and Crunch with twist, with legs straight, pointed to the ceiling; Bridge with leg lift; Side Crunch; Side Leg Lift; Pilates Leg Kick Back; Pilates Corkscrew.
So much for being obsessive with my schedule. But like I have said before, I have to be able to roll with the punches. Yeah, I may have a little internal hissy-fit first, but then I move on. Life is to short to waste too much energy on pouting over the shit that doesn't work out, figure out how to make Life work for you, and make the best of it. YOLO.
Monday, November 12, 2012
Pickles
On an interesting, and nearly forgotten note: Pickles. Baby Kosher Dills, to be precise. Enigmatic reference? Not really. My last few events I had some muscle cramping issues. After the Portland Tri it seemed like it took forever for me to change shoes, since every leg position other than standing straight up triggered a cramp in one major muscle or another. And let me tell you, It Sucked. Big time. I have been conscientious about proper nutrition and hydration before an event, and am always trying to fine tune all my prep. The cramps have made me think that it is beyond hydration and on to the fact that since I do not eat prepackaged foods, I do not get so much sodium in my diet. And many high sodium foods also have potassium and trace minerals which help maintain homeostasis (water balance) in the body. Too much water can lower electrolyte levels, and actually prevent muscles from retaining water. I am not inclined to pour the high sugar, unnatural sport drinks into my body except under dire need. So, what to do? This time around, I chose Pickles. Chock full of salt, vinegar, spices, and garlic they are a great source of sodium and potassium. So into my lunch box the day before the race, went half a dozen Baby Kosher Dills. Not only did I eat them during the day, I topped off my pre-race dinner with 2 more. And you know what? No cramps. Not a one. Coincidence? Maybe. Maybe not. It does make solid, nutritional, deliciously natural sense. So, adding to my pre-race rituals: Pickles. Next time I may throw in some sweet pickle chips.
Sunday, November 11, 2012
Obsession
I know that to some I may seem obsessive. But in all honesty, I have always been obsessive to some degree over something. How obsessive I appear depends on how focused and public my obsessive nature is at any given time. Participating in racing events can only be rather public. I guess I could keep my racing life to myself, pursue NPRs in secret, train in the privacy of my own home. Oh wait, I do train in the privacy of my own home, so scratch that. I know I am focused. I know how obsession can take on a life of its own, leading me hither and yon, enticing me away from daily doldrums, even making me have to chose between the obsession and having a social life. I like to think that I may be learning how to find a balance, though the enticement must be great.
Part of my obsessive nature is that I plan out my schedule on a daily, weekly, monthly and yes, even yearly basis. On a weekly basis I like to plan which days will be swim, leg, run, core, cycle, rest. Day to day I think ahead to the details, the minutiae, what will go in my face, what exercises will make up my evening routine. To say that I have a little trouble with an abrupt change of plans would be a mild understatement. But I am getting better. I know that routine is what saves me some days. Those days when I am tired, sore, stressed, depressed, routine will intercede on my behalf, in its implacable, irresistible fashion.
This week, in my manner of planning ahead, I am going to swim monday and tuesday. Yes, I don't like doing the same workout 2 days in a row, but my life has taken on a life of its own, as it were. Events, obligations, relationships, have had a way of bringing a wonderful distraction into my day to day existence, and I am glad of it. It does mean I have to be a bit more stringent on my planning ahead though. Hence, back to back swim days. I love my swim days. One aspect of my obsessive nature is that I love having a certain amount of predictable repetition in my workouts. I know this may make some people cringe, flinch away from the boredom of lap after lap, rep after rep. It is one thing I have always loved about weight lifting; the mentally soothing counting. So many people I know decry weight lifting and lap swimming as "boring." I, on the other hand find it calming, a chance for brain and body to disengage from the world. Swimming has the added advantage that since my ears are under water so much of the time, the only thing I am hearing is the muffled sound of my own body moving through the water with a steady rhythm, my own breath bubbling out of mouth and nostrils, my own heartbeat. It is the perfect escape for someone who is often on sensory overload just from the constant barrage of the noise of the world around me.
So, planning ahead, in my rambling fashion. Monday: Swim. Tuesday: Swim and upper body/core strength training. Wednesday: Legs and abs before Firefighting Drill. Thursday: Body weight upper body and core exercises. Friday: R&R. Saturday: Swim and upper body/core workout. Sunday: Run, cycle and leg work. Yes, this may change. Hopefully it will not. Obsession keeps me on track, for better or for worse. At least I can make my obsession work for me, and not against me, most of the time.
Part of my obsessive nature is that I plan out my schedule on a daily, weekly, monthly and yes, even yearly basis. On a weekly basis I like to plan which days will be swim, leg, run, core, cycle, rest. Day to day I think ahead to the details, the minutiae, what will go in my face, what exercises will make up my evening routine. To say that I have a little trouble with an abrupt change of plans would be a mild understatement. But I am getting better. I know that routine is what saves me some days. Those days when I am tired, sore, stressed, depressed, routine will intercede on my behalf, in its implacable, irresistible fashion.
This week, in my manner of planning ahead, I am going to swim monday and tuesday. Yes, I don't like doing the same workout 2 days in a row, but my life has taken on a life of its own, as it were. Events, obligations, relationships, have had a way of bringing a wonderful distraction into my day to day existence, and I am glad of it. It does mean I have to be a bit more stringent on my planning ahead though. Hence, back to back swim days. I love my swim days. One aspect of my obsessive nature is that I love having a certain amount of predictable repetition in my workouts. I know this may make some people cringe, flinch away from the boredom of lap after lap, rep after rep. It is one thing I have always loved about weight lifting; the mentally soothing counting. So many people I know decry weight lifting and lap swimming as "boring." I, on the other hand find it calming, a chance for brain and body to disengage from the world. Swimming has the added advantage that since my ears are under water so much of the time, the only thing I am hearing is the muffled sound of my own body moving through the water with a steady rhythm, my own breath bubbling out of mouth and nostrils, my own heartbeat. It is the perfect escape for someone who is often on sensory overload just from the constant barrage of the noise of the world around me.
So, planning ahead, in my rambling fashion. Monday: Swim. Tuesday: Swim and upper body/core strength training. Wednesday: Legs and abs before Firefighting Drill. Thursday: Body weight upper body and core exercises. Friday: R&R. Saturday: Swim and upper body/core workout. Sunday: Run, cycle and leg work. Yes, this may change. Hopefully it will not. Obsession keeps me on track, for better or for worse. At least I can make my obsession work for me, and not against me, most of the time.
Kevin's Cup Trail Race
I absolutely LOVE trail runs! It is a new and glorious outlet for my seemingly endless nervous energies. Yesterday just reinforced my desires to run trails, for fun and in races. Kevin's Cup, a casual affair where many of the entrants were sporting mustaches, real, fake and drawn on with eyeliner. There were costumes and even a B52s style pink beehive wig. I ran in my standard attire; pigtails, cold gear running pants and shirt, striped hoodie, purple fingerless gloves and lucky running hat. Of course, in my standard M.O. I got a late start, then took a wrong turn, and ended up pulling onsite just in time to be reassured by all the mustaches at the starting line the second before the starting horn. So I found a parking spot, strapped on my Merrills and knee brace, sprinted for the check-in table, and hit the trail a solid 10 minutes behind the pack. I am okay with late starts, I am not in this to win glory or prizes, and it allows me to run solo instead of crowded within the mass of competitors. Unfortunately, this was not a chip-timed race, so everyone gets the same start time, which did mess with my stats. But No Big Deal. I felt great. My legs moved easy, my breathing was steady. I ran up the road, trying to find the way. I stopped a soccer dad, "did you see a bunch of runners come through here?" He pointed up the road, I ran on. Knowing I had to be reaching the trailhead I saw another guy, "Runners?" "Take a left at the crosswalk," he pointed. Groovy. I was on my way. The trail was beautiful, wending its way through autumn forest, the path littered with fallen leaves emitting that particular, pungent spice of Fall. I ran easy, feeling great, waiting to see how my legs would hold up to that first mile. I have said, "The first mile is the hardest," since it seems to take me forever to truly warm up and find my stride. Not this day. I ran easy, let myself pick up my pace a bit, letting my feet find a smooth steady rhythm, lungs working easy, blood coursing strong. I ran along, happy, peaceful, feeling fantastic.
Oddly, I came out into an open area, and through the distant brush I could see the glint of parked cars. Rounding a wide curve, to my dismay, the starting line came into sight. I must have gone the wrong way. I ran back to the registration table, sure I would be told to turn around and find the correct trail. Instead, to my relief, I was told, "No, just keep going." The trail was a figure eight. Happy, I ran on. Now the trail became more interesting, steep downhill switchbacks leading to a sandy beach, a small water crossing, then through a boulder strewn section. I scampered over the stones, feeling like a lithe gazelle, surefooted, legs feeling like corded steel springs. Yes, I know I over glorify in my mind as I run, but it is a response to my marveling over the changes in my own body over the last 9 months. Last winter I never would have imagined that I would be running in any race. Running? No. I had told myself for a lifetime that "I am not a runner." Now, once again, I was proving myself wrong. There are times when it is wonderful to be wrong.
I ran on, and started catching the stragglers of the pack. Catching and passing. I felt glorious. I let myself power walk the steep uphills, knowing I could walk them faster and with less energy expenditure than I could run them. I reached the crosswalk and headed into the section I had already run, and felt elated knowing I was so near the finish line. How could I be feeling so great? I picked up my pace, letting myself put in a nice kick for the last 1/4 mile. The finish line came into sight, I smiled, and picked up the pace a bit more. I see a small group of semi-official folk lurking about, "Woohoo, keep it going, one more lap to go," they shout encouragingly. One more Lap? What. The. Hell? The absurdity hits me, I laugh at my over-confidence and arrogance that had been so strong just a few moments before. I see the time clock, I had been running for 34 minutes. And I felt great. Seriously. Great. I ran on, eager for more running, happy it wasn't over yet.
Retracing my footsteps, still enjoying the run, the trail, the sights and smells. The sun breaks out and warms my back, illuminating the forest, glinting off the wet leaves. It is a glorious day to be running through the forest. I run. Downhill. Switchbacks. Sand. Water. Dance across the rocks. Uphill. Legs pumping but moving easy, lungs cooperating. I feel great. Yes, there were a few points when I started feeling a little fatigued, when my legs didn't want to move quite so easy, my lungs wanted to rebel. I did have to take a few hits of the asthma nebulizer. But I ran on. When fatigue threatened, or my breathing started feeling laborious, I focused on my technique. Head up, shoulders back, relaxed, deep diaphragm breathing, feet landing softly. A footfall, not footstrike. Oxygen pulled fully into my lungs, nourishing my muscles. Then my energy would return, and I felt great.
Striding back into the open area, the glint of parked cars. I was nearing the finish. The True Finish Line. I pick up my pace, keep my shoulders relaxed, my breathing easy and deep. I make a kick for the finish line. I feel great. I cross the Finish Line. See the time clock. My final time is 54 minutes. I am thrilled that my second lap actually came in 4 minutes faster than the first lap. And I feel great. I love Trail Running, Trail races. I want more. I think I may have found the event that will take precedence. Maybe. My life is full of fun events, exciting endeavors, new adventures. I do Love My Life.
Oddly, I came out into an open area, and through the distant brush I could see the glint of parked cars. Rounding a wide curve, to my dismay, the starting line came into sight. I must have gone the wrong way. I ran back to the registration table, sure I would be told to turn around and find the correct trail. Instead, to my relief, I was told, "No, just keep going." The trail was a figure eight. Happy, I ran on. Now the trail became more interesting, steep downhill switchbacks leading to a sandy beach, a small water crossing, then through a boulder strewn section. I scampered over the stones, feeling like a lithe gazelle, surefooted, legs feeling like corded steel springs. Yes, I know I over glorify in my mind as I run, but it is a response to my marveling over the changes in my own body over the last 9 months. Last winter I never would have imagined that I would be running in any race. Running? No. I had told myself for a lifetime that "I am not a runner." Now, once again, I was proving myself wrong. There are times when it is wonderful to be wrong.
I ran on, and started catching the stragglers of the pack. Catching and passing. I felt glorious. I let myself power walk the steep uphills, knowing I could walk them faster and with less energy expenditure than I could run them. I reached the crosswalk and headed into the section I had already run, and felt elated knowing I was so near the finish line. How could I be feeling so great? I picked up my pace, letting myself put in a nice kick for the last 1/4 mile. The finish line came into sight, I smiled, and picked up the pace a bit more. I see a small group of semi-official folk lurking about, "Woohoo, keep it going, one more lap to go," they shout encouragingly. One more Lap? What. The. Hell? The absurdity hits me, I laugh at my over-confidence and arrogance that had been so strong just a few moments before. I see the time clock, I had been running for 34 minutes. And I felt great. Seriously. Great. I ran on, eager for more running, happy it wasn't over yet.
Retracing my footsteps, still enjoying the run, the trail, the sights and smells. The sun breaks out and warms my back, illuminating the forest, glinting off the wet leaves. It is a glorious day to be running through the forest. I run. Downhill. Switchbacks. Sand. Water. Dance across the rocks. Uphill. Legs pumping but moving easy, lungs cooperating. I feel great. Yes, there were a few points when I started feeling a little fatigued, when my legs didn't want to move quite so easy, my lungs wanted to rebel. I did have to take a few hits of the asthma nebulizer. But I ran on. When fatigue threatened, or my breathing started feeling laborious, I focused on my technique. Head up, shoulders back, relaxed, deep diaphragm breathing, feet landing softly. A footfall, not footstrike. Oxygen pulled fully into my lungs, nourishing my muscles. Then my energy would return, and I felt great.
Striding back into the open area, the glint of parked cars. I was nearing the finish. The True Finish Line. I pick up my pace, keep my shoulders relaxed, my breathing easy and deep. I make a kick for the finish line. I feel great. I cross the Finish Line. See the time clock. My final time is 54 minutes. I am thrilled that my second lap actually came in 4 minutes faster than the first lap. And I feel great. I love Trail Running, Trail races. I want more. I think I may have found the event that will take precedence. Maybe. My life is full of fun events, exciting endeavors, new adventures. I do Love My Life.
Wednesday, November 7, 2012
Relax. Digest.
Today has been a bit odd. Work was stressful and frustrating. My stomach has been giving me grief all day. I felt disjointed and dysfunctional all day. I almost thought I was going to have to pull over and puke on my way home from work. I would love to figure out what the hell is going on with my digestive tract, I am about to cut myself down to a few, easy to digest, non-allergenic foods and see what happens.
I was feeling sick enough I almost skipped my evening workout, telling myself that it was Drill Night and I could take the the day off from workouts. Instead, being the lunatic I am, I decided to do an hour upper body and core workout with resistance bands, kettle ball, barbell and slosh tubes. I was feeling a little ragged, but had a decent workout despite it all. Granted, sporadic dizziness and my delicate stomach made me disinclined to make my normal post-workout, uber-healthy-chock-full-of-goodness-protein-laden smoothie. Instead I ate 5 cornchips, a small banana and a spoonful of peanut butter. Not my optimal dinner, but it was all I could manage.
It was Drill Night at the fire station, my favorite night of the week. I debated calling in sick, my whole body was feeling wonky, but I knew I had to sack up and go. We haven't been able to do much beyond rig checks and meetings the last 4 weeks, so it was great to be able to practice gearing up. Once I was at the station, going through the rig check, playing with the fire trucks and SCBAs, I managed to ignore my rebellious body and focus on the tasks at hand. Despite it all, I put in my best times on gearing up in full Turnouts and SCBA. We have to be able to gear up in 2 minutes or less to pass the academy, tonight I hit PBRs: 1 min 52 sec and 1 min 47 sec, putting in the best times of anyone. I realized as we were setting out gear that it was much like the transition area of a Triathlon: set out the gear in a comprehensive manner, visualize the routine, don't rush and fumble, find your race pace. It helps me keep a level head, and work smoothly. True, when the day comes that I am putting on my gear for a real call, I am sure I will be far less composed, but practice makes perfect.
60 hours until my next race, I am excited, eager, feeling ready. The wonky stomach is a bit problematic, but I will figure it out. The important thing is to relax and find my race pace.
I was feeling sick enough I almost skipped my evening workout, telling myself that it was Drill Night and I could take the the day off from workouts. Instead, being the lunatic I am, I decided to do an hour upper body and core workout with resistance bands, kettle ball, barbell and slosh tubes. I was feeling a little ragged, but had a decent workout despite it all. Granted, sporadic dizziness and my delicate stomach made me disinclined to make my normal post-workout, uber-healthy-chock-full-of-goodness-protein-laden smoothie. Instead I ate 5 cornchips, a small banana and a spoonful of peanut butter. Not my optimal dinner, but it was all I could manage.
It was Drill Night at the fire station, my favorite night of the week. I debated calling in sick, my whole body was feeling wonky, but I knew I had to sack up and go. We haven't been able to do much beyond rig checks and meetings the last 4 weeks, so it was great to be able to practice gearing up. Once I was at the station, going through the rig check, playing with the fire trucks and SCBAs, I managed to ignore my rebellious body and focus on the tasks at hand. Despite it all, I put in my best times on gearing up in full Turnouts and SCBA. We have to be able to gear up in 2 minutes or less to pass the academy, tonight I hit PBRs: 1 min 52 sec and 1 min 47 sec, putting in the best times of anyone. I realized as we were setting out gear that it was much like the transition area of a Triathlon: set out the gear in a comprehensive manner, visualize the routine, don't rush and fumble, find your race pace. It helps me keep a level head, and work smoothly. True, when the day comes that I am putting on my gear for a real call, I am sure I will be far less composed, but practice makes perfect.
60 hours until my next race, I am excited, eager, feeling ready. The wonky stomach is a bit problematic, but I will figure it out. The important thing is to relax and find my race pace.
Tuesday, November 6, 2012
So Tired, Swam Anyway
Thoroughly kicked my own ass last night. I was so damned tired. And with the time change, girly issues, swimming on monday (not one of my usual days), and getting there late, I felt "Off" at the pool. So, what do I do when I am tired, lethargic, and mildly anemic? I push myself, as hard as I am able. I opted to focus strictly on swimming, no Aqua-Jogger this time around, and fell into my normal lap routine in sets of 5 laps, with 20 pull-ups on the dive platform halfway through the 5th lap. Yes, this is kind of repetitive, and maybe not the absolute optimal, but I work diligently on form, breathing, stamina and consistency. I am really focusing on my stroke form, striving to make every stroke long, smooth, steady. So, as tired as I was I managed to crank out 50 laps, going past the time limit for lap swims, but I decided to swim until they kicked me out. Let me say here, the Molalla Aquatic Center has the nicest bunch of kids on their staff, and despite the fact that they all make me feel kinda old (how can fresh-faced athletes in swim gear NOT make me feel a tad old?) they would never be so impolite as to "kick me out." That being said, my final 10 laps, I kept my head down and did not pause at either end of the pool, hoping like hell to get to 50 before anyone said anything. At the deep-end turnaround of my very last lap, I feel a gentle tap on my head, "Ma'am, we're pulling up the lane dividers." That is all, no "Time to get out of the pool, lady," or, "Get outta here!' Just a kind, "Ma'am..." (told you, they make me feel kinda old). I apologized, told him it was my last lap, swam to the shallow end, managed to pull myself out of the water and staggered shakily to the shower and my post-swim banana.
Since I was so tired, and I am insane, when I got home I decided to do an upper body strength workout with resistance bands, barbell, medicine ball, and Slosh Tubes. I admit, it was not the fastest that I have blown through a workout, and the last round was more than a little slow and ponderous. Three sets each, 10 to 20 reps, last set to failure. Resistance bands: single arm boxer's press with twist, French curl, fly, singled-arm row with twist, press, upright row. Upright hand to hand toss/core rotation with medicine ball. Barbell: upright row and bent-over reverse row. Slosh Tubes: upright windmill and side bends with 5', double axe swing with two 24". Yeah, the last set was to failure on nearly everything, because I was totally kicking my own ass with all this.
One of the best things about swimming, besides the fact that it makes me feel long and lean, is that it makes me ravenously hungry. Ravenously and justifiably hungry. I feel damned near hollow, but know I can have a well-deserved hearty meal. I have been fighting carb/sugar cravings the last few weeks, with the approach of winter hibernation mode, so I am forcing myself to be cognizant of what I put in my face. Yes, I am allowing myself more sweet carbs, but am focusing on fruits, yams and granola-ish foods to keep the Sugar Beast at bay. Last night's dinner was a spinach, black cherry juice, berry, pineapple, whey smoothie and a bowl of granola. Sweet, satisfying, and still healthy. Yeah, I wanted chocolate, but I purged the house of chocolate chips (okay, I ate the last of them and am resisting buying more). With the holidays and winter on the horizon I need to keep on track and focused, more so than I have had to for the last 8 months or so. It isn't easy some days, but then I flex my glutes and hear that cheerful voice in my head, "you have a cute ass," and manage to keep moving forward.
Since I was so tired, and I am insane, when I got home I decided to do an upper body strength workout with resistance bands, barbell, medicine ball, and Slosh Tubes. I admit, it was not the fastest that I have blown through a workout, and the last round was more than a little slow and ponderous. Three sets each, 10 to 20 reps, last set to failure. Resistance bands: single arm boxer's press with twist, French curl, fly, singled-arm row with twist, press, upright row. Upright hand to hand toss/core rotation with medicine ball. Barbell: upright row and bent-over reverse row. Slosh Tubes: upright windmill and side bends with 5', double axe swing with two 24". Yeah, the last set was to failure on nearly everything, because I was totally kicking my own ass with all this.
One of the best things about swimming, besides the fact that it makes me feel long and lean, is that it makes me ravenously hungry. Ravenously and justifiably hungry. I feel damned near hollow, but know I can have a well-deserved hearty meal. I have been fighting carb/sugar cravings the last few weeks, with the approach of winter hibernation mode, so I am forcing myself to be cognizant of what I put in my face. Yes, I am allowing myself more sweet carbs, but am focusing on fruits, yams and granola-ish foods to keep the Sugar Beast at bay. Last night's dinner was a spinach, black cherry juice, berry, pineapple, whey smoothie and a bowl of granola. Sweet, satisfying, and still healthy. Yeah, I wanted chocolate, but I purged the house of chocolate chips (okay, I ate the last of them and am resisting buying more). With the holidays and winter on the horizon I need to keep on track and focused, more so than I have had to for the last 8 months or so. It isn't easy some days, but then I flex my glutes and hear that cheerful voice in my head, "you have a cute ass," and manage to keep moving forward.
Monday, November 5, 2012
Personal Best
My next trail run is just days away, and I am getting excited. It is an 8K called Kevin's Cup, and is reported to be pretty rugged, and a little brutal. I am looking forward to it. The weather has been mild lately, but that is due to change just in time for the weekend. Of course. But I was expecting this to be a cold, wet race. I mean, hell, Willamette Valley, in November? When is it not cold and/or wet? This weekend it is looking to be both.
I am not going to taper much, as much as an experiment as anything. I won't run after tomorrow, mostly because I won't be able to on wednesday or thursday, but I do plan on swimming friday. I will run tomorrow, but not anything too zany. I know that there is nothing anyone can do in the week before a race to increase their fitness level, but I just don't want to take much downtime. And like I said, it is kind of an experiment. I have done fairly diligent tapering before my previous events, even the lesser events, and I am not real sure just how much difference it made. I am not doing massive endurance events. It is not like I am running marathons or Ironmans. Maybe I am mentally downplaying my races? Maybe I am under-appreciating just what I am doing. This is my first year of racing, and I am 50 years old, so even a sprint tri is pretty cool, really. But it is not an incapacitating ordeal. It is 2 hours of a hard workout. Okay, a really hard workout. Okay, a freakishly hard workout. But it is only 2 hours. So, with an 8K on saturday, I am not going to alter my week much from what it would be if I had saturday off. We will see just what happens saturday. Worse case, I am the last to finish, and that doesn't phase me much.
I do find that I have slipped into a racer's mentality though. I look ahead to pending events and alter my workouts accordingly. With trail runs the only events on the agenda until spring, I am working glutes and legs hard. I am really focusing on strength and plyometric power. I have been running, but trying to spare my knees as much as possible. Even in the pool now I am working legs and glutes. But I am also very focused on core and upper body strength. The more I study, the more I learn just how vital core strength is to powerful running and cycling. And I have a major event pending: Firefighter Academy. It is the most important physical event I have ever set myself up for. It will be 14 weekends of tough training, both mind and body. I want to head into it with every physical and mental advantage I can glean from my health and fitness regiment. It is one event that I will not be happy to place anywhere but in the top percentile. One event where finishing last is not an option. So, I train for events. Keep my mind on Track. Keep my eyes on the prize. My prize? Being the best I can be, for no one else but myself. I am my Personal Best.
I am not going to taper much, as much as an experiment as anything. I won't run after tomorrow, mostly because I won't be able to on wednesday or thursday, but I do plan on swimming friday. I will run tomorrow, but not anything too zany. I know that there is nothing anyone can do in the week before a race to increase their fitness level, but I just don't want to take much downtime. And like I said, it is kind of an experiment. I have done fairly diligent tapering before my previous events, even the lesser events, and I am not real sure just how much difference it made. I am not doing massive endurance events. It is not like I am running marathons or Ironmans. Maybe I am mentally downplaying my races? Maybe I am under-appreciating just what I am doing. This is my first year of racing, and I am 50 years old, so even a sprint tri is pretty cool, really. But it is not an incapacitating ordeal. It is 2 hours of a hard workout. Okay, a really hard workout. Okay, a freakishly hard workout. But it is only 2 hours. So, with an 8K on saturday, I am not going to alter my week much from what it would be if I had saturday off. We will see just what happens saturday. Worse case, I am the last to finish, and that doesn't phase me much.
I do find that I have slipped into a racer's mentality though. I look ahead to pending events and alter my workouts accordingly. With trail runs the only events on the agenda until spring, I am working glutes and legs hard. I am really focusing on strength and plyometric power. I have been running, but trying to spare my knees as much as possible. Even in the pool now I am working legs and glutes. But I am also very focused on core and upper body strength. The more I study, the more I learn just how vital core strength is to powerful running and cycling. And I have a major event pending: Firefighter Academy. It is the most important physical event I have ever set myself up for. It will be 14 weekends of tough training, both mind and body. I want to head into it with every physical and mental advantage I can glean from my health and fitness regiment. It is one event that I will not be happy to place anywhere but in the top percentile. One event where finishing last is not an option. So, I train for events. Keep my mind on Track. Keep my eyes on the prize. My prize? Being the best I can be, for no one else but myself. I am my Personal Best.
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