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.
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