Saturday, December 28, 2013
Carb Cravings
I am really fighting the urge to eat massive amounts of carbs in a vain attempt to get out ahead of the depression that seems to be nipping at my heels. I know that would be a totally counterproductive, and potentially self-defeating method of self-medication, but the urge is strong. I am doing everything I know to beat back the darkness; exercise, nutrition, supplements, meditation, fresh air, adequate sleep. Did I mention exercise? Hells ya, I'm exercising. Even at my lowest I manage to gear up and work up a sweat. Now is not the time for flimsy excuses. Train hard or go home. I've been increasing my strength training, as well as my cardio. Adding time and intensity to both. Good thing I have no social life, there have been quite a few evenings when I've just said to myself, "Fuck it, I'll just workout til it's time to go to bed." And for all intents and purposes, that's exactly what I do. Oh sure, I leave myself a little time to power down some nutrition, and clean myself up a bit before climbing under the covers, but my workouts have been going from 6:30 to 9:30 several nights a week. This helps keep the darkness at bay, I'm too focused during my workout, and too tired after to do much more than eat and sleep. But today, a saturday, with too much time inside my own head, makes it tough. I am not where I thought I would be a few weeks ago, but that does seem to be the standard for my life, "When you least expect it, expect it." New Year's Eve should be interesting, I've decided that in lieu of the fun, sexy evening I had planned, I am going to hit the pool and try to swim 3 miles. Yeah, Three Miles. Nothing like filling in the emotional gaps with the purely physical. I do love the hypnotic quality of swimming, it is so rhythmic and controlled, it helps quiet the chaos in my head. But this damned carb craving today, and actually, for the last few days, or weeks, is kind of kicking my ass today. It is fortunate that I was away from the house and busy for most of the day, but g'damn, it is rearing its ugly head. I did eat a ridiculously healthy, late lunch to try and stem the tide, but it isn't really working. The only sure fire remedy that I know is to gear up and sweat. At least if I kick my ass with a workout I will have justifiably earned all the carbs I could wish to eat. Maybe buckwheat pancakes for dinner. With peanut butter, banana, and agave syrup. Yeah baby. Time to sweat.
Thursday, December 26, 2013
Back to Running
Ah, back to running. It is time, maybe even past time for me to get back to running. It is my Achilles' Heel, and definitely not my favorite way to work up a sweat. But run I must. This year I am taking a slower approach. I know I can run further, but I started with a slow and easy 1-1/2 mile sandwiched between cycling. Last year, I strained my piriformis muscle in early February and it gave me problems well into summer. This year, I am starting slow and easy, and not increasing my mileage by more than maybe a quarter mile every week or so to begin with. Last year I suffered ridiculous leg cramps in my second trail half-marathon in August, and then again during the run of my 70.3. I think many factors were involved, including how much more difficult a trail run is than a nice, level pavement pounding road run. And I think that the leg cramps during the trail run tweaked muscles in ways that certainly did me no good six weeks later when my half marathon came on the heels of a 58 mile bike ride. So, slow and steady. Well, steady-ish. I do have a six mile trail run on the calender in late February, but I am going to be sensible. Well, sensible-ish. I will run what I can, and power walk if need be. I have to get running events on the calender, I have to have the motivation of fun races to help get my base built up. I know that soon I should be doing one long run nearly every week, and the best way for me to do that, no wimping out, no excuses, is to enter a race. If I pay good money for something I will damned well do it. Besides, it is much easier to keep running with that whiff of competition, not to mention the fact that there are people watching.
My biggest concern with running, and racking up mileage, is the potential for repetitive use injuries. My knees are delicate, and I also have a bit of trouble with hips and ankles. Yeah, I'm kind of a wreck from the waist down. This is why I am going to keep focusing on sport specific strength training, as well as CrossFit style, explosive workouts for endurance athletes. It has been shown that you can substitute intense, explosive weight training for a lot of miles, lowering the chance of injury. This year, I think I will limit my trail runs to 6 or 7 miles, because they are more intense, and fit in a few run-of-the-mill, paved half marathons. The first half I plan on doing will be mid-April, a run on paved trail from Vernonia to Banks. Yes, I know that is a few more miles than if I were only increasing my mileage by .25 a week, I did say, "steady-ish."
So, anyhoo, back to running for me. One thing I love about adding running into the mix is that I don't plan on cutting back on the swimming or cycling, so I'm going to get to eat, a lot.
My biggest concern with running, and racking up mileage, is the potential for repetitive use injuries. My knees are delicate, and I also have a bit of trouble with hips and ankles. Yeah, I'm kind of a wreck from the waist down. This is why I am going to keep focusing on sport specific strength training, as well as CrossFit style, explosive workouts for endurance athletes. It has been shown that you can substitute intense, explosive weight training for a lot of miles, lowering the chance of injury. This year, I think I will limit my trail runs to 6 or 7 miles, because they are more intense, and fit in a few run-of-the-mill, paved half marathons. The first half I plan on doing will be mid-April, a run on paved trail from Vernonia to Banks. Yes, I know that is a few more miles than if I were only increasing my mileage by .25 a week, I did say, "steady-ish."
So, anyhoo, back to running for me. One thing I love about adding running into the mix is that I don't plan on cutting back on the swimming or cycling, so I'm going to get to eat, a lot.
Wednesday, December 25, 2013
Alone In My Head
One advantage of my style of training is that I do not, nor have ever felt the need to train in groups. I love that triathlon is basically a solitary venture, from the moment I step into the water until the crossing of the finish line, I am in my own head space, alone in my own little world, competing against no one but myself. It is as if no one else exists, just me, Body, Brain, and Spirit. It is well that I am such good company for myself, and have much practice at a solitary existence, it makes it easier to let the miles cruise past without dwelling on the silence and loneliness. It is often said to train like you race, to accustom one's self to the various rigors of endurance events. I know that they are talking more of nutrition, hydration, and base building, but it is easy enough for me to take it that step further and practice being alone inside my head. Some days this is the most difficult part of life, and training, I think. There are many days when I acknowledge how much easier it would likely be to drag my ass out of bed at 5:00 am to get in a morning workout, if I knew there was going to be someone waiting for me, or at least who would know if I was a no-show. I have tried to line up a training partner here and there, it always falls through. Which always brings me back to solitude, being alone in my own head, and knowing that at least I can rely on myself to be there when I need me.
On the flip side of this, I am moving into a far more rigorous level of training. A 70.3 is tough enough, but still manageable miles. The Epic 250K, on the other hand, takes it to a whole new level. For this, I am going to need some help, I think. I had hoped for a training partner for cycling, because I am going to have to do a few Century rides this summer, and racking up those kinds of miles is likely to get a bit tedious over the summer. Talk about killing any chance for a social life. A running partner would do me good, as well, since running is definitely my Achilles' Heel. I have been making myself network lately, and have stirred up one good, solid connection: one of the instructors at the swim center does triathlon. She and I are discussing getting a triathlon group together soon. I don't know if any of them would be training for longer distances, in which case it may not do me much good, but at least I can fall in with more seasoned runners.
It is difficult for me to extend myself, to suggest to someone that we might be good training buddies. I know most people would find this odd, and even silly, but for me to put myself out there, ask for assistance, let my guard down to express a need, let someone know I'd like to buddy up, is one of the most traumatic things for me to do. It is allowing someone access to a part of me that is most private, personal, and vitally important to my well being. My training is one area of my life that I feel I have complete control over, and so I guard it jealously, knowing that to share it removes some of my control. So maybe it is best that in the end I train alone, to my own drummer, in my own little world, alone in my head.
On the flip side of this, I am moving into a far more rigorous level of training. A 70.3 is tough enough, but still manageable miles. The Epic 250K, on the other hand, takes it to a whole new level. For this, I am going to need some help, I think. I had hoped for a training partner for cycling, because I am going to have to do a few Century rides this summer, and racking up those kinds of miles is likely to get a bit tedious over the summer. Talk about killing any chance for a social life. A running partner would do me good, as well, since running is definitely my Achilles' Heel. I have been making myself network lately, and have stirred up one good, solid connection: one of the instructors at the swim center does triathlon. She and I are discussing getting a triathlon group together soon. I don't know if any of them would be training for longer distances, in which case it may not do me much good, but at least I can fall in with more seasoned runners.
It is difficult for me to extend myself, to suggest to someone that we might be good training buddies. I know most people would find this odd, and even silly, but for me to put myself out there, ask for assistance, let my guard down to express a need, let someone know I'd like to buddy up, is one of the most traumatic things for me to do. It is allowing someone access to a part of me that is most private, personal, and vitally important to my well being. My training is one area of my life that I feel I have complete control over, and so I guard it jealously, knowing that to share it removes some of my control. So maybe it is best that in the end I train alone, to my own drummer, in my own little world, alone in my head.
Small Tweaks
It is no secret that I try to eat as clean as possible. I rarely eat meat, and don't eat processed meats. I can't and don't eat dairy, except for a bit of cheese now and then, which my body tolerates well enough. I am mostly wheat-free, buy organic produce, and eat organic as often as possible. I eat fruit and vegetables every day. My dinner nearly always includes a massive, green smoothie packed with vegan protein, omega-3, and anti-oxidant goodness. I don't eat pre-packaged foods, except for the occasional can of beans. I always eat a good breakfast. I pack a hefty feed bag for work, usually with roasted vegetables, a wild grains and quinoa blend, bananas, raw nuts, and protein bars, so I will never have to go out and try to buy healthy food, or eat junk for second breakfast or lunch. In other words, I am very conscientious of what I put in my body for fuel. I am not saying any of this to boast, or take on holier-than-thou airs, it is just one more weapon in my arsenal to keep my body functioning at optimal health.
I am always trying to add small tweaks. As time goes by I think that there can't be much more that I can do, but lately I am finding plenty. Not long ago, since my workout regime has changed from endurance focused to pre-season strength training, I changed my breakfast from a high fiber, complex carb meal to one with higher protein. This doesn't necessarily keep me full longer, I am still hungry again by 10:00, but then I do eat a lot, and frequently. I eat protein as a bedtime snack, knowing that the bulk of recovery and muscle growth occur as we sleep, and the body needs protein to recover properly.
Six weeks ago I stopped my regular use of NSAID pain relievers. It has been proven that their use can inhibit soft tissue regeneration, and can interfere with muscle recovery and growth. This one has been a bitch and a half, since I have osteoarthritis in most of my joints. My hands and elbows have been particularly tender, and I tend to wake up in the night with something hurting like hell. But it seems to be getting a little better. Instead of pain relievers I have increased my vitamin C and bioflavinoid intake, to help lower inflammation and clear the body of the free radicals produced during workouts. I drink a huge mug of rosemary tea every night since rosemary is said to help with muscles soreness, besides, it is delicious and I can always use the hydration. I eat an anti-inflammatory diet already, and make sure to stay fairly religious to it.
The latest tweak has been to drink a pint of water first thing in the morning. By first thing, I mean before I even get out of bed. After a long night of recovery and regeneration, the body is dehydrated, and a healthy dose of H2O is known to help all the bodily systems wake up and function smoothly. It is also said to help boost the metabolism, but I'm not sure I totally buy into that one, and honestly, my metabolism seems to be firing on all eight cylinders these days.
So there are a few new tweaks on the road to the Leadman Epic 250K: Bump the protein during the offseason/building phase, with an extra boost before bedtime; no more daily doses of NSAIDS; and hydration upon waking. Not huge, but at this stage of the game, it is the little things. The small tweaks.
I am always trying to add small tweaks. As time goes by I think that there can't be much more that I can do, but lately I am finding plenty. Not long ago, since my workout regime has changed from endurance focused to pre-season strength training, I changed my breakfast from a high fiber, complex carb meal to one with higher protein. This doesn't necessarily keep me full longer, I am still hungry again by 10:00, but then I do eat a lot, and frequently. I eat protein as a bedtime snack, knowing that the bulk of recovery and muscle growth occur as we sleep, and the body needs protein to recover properly.
Six weeks ago I stopped my regular use of NSAID pain relievers. It has been proven that their use can inhibit soft tissue regeneration, and can interfere with muscle recovery and growth. This one has been a bitch and a half, since I have osteoarthritis in most of my joints. My hands and elbows have been particularly tender, and I tend to wake up in the night with something hurting like hell. But it seems to be getting a little better. Instead of pain relievers I have increased my vitamin C and bioflavinoid intake, to help lower inflammation and clear the body of the free radicals produced during workouts. I drink a huge mug of rosemary tea every night since rosemary is said to help with muscles soreness, besides, it is delicious and I can always use the hydration. I eat an anti-inflammatory diet already, and make sure to stay fairly religious to it.
The latest tweak has been to drink a pint of water first thing in the morning. By first thing, I mean before I even get out of bed. After a long night of recovery and regeneration, the body is dehydrated, and a healthy dose of H2O is known to help all the bodily systems wake up and function smoothly. It is also said to help boost the metabolism, but I'm not sure I totally buy into that one, and honestly, my metabolism seems to be firing on all eight cylinders these days.
So there are a few new tweaks on the road to the Leadman Epic 250K: Bump the protein during the offseason/building phase, with an extra boost before bedtime; no more daily doses of NSAIDS; and hydration upon waking. Not huge, but at this stage of the game, it is the little things. The small tweaks.
Sunday, December 22, 2013
Off Season Training
My off season training has been, and is going to continue to be heavily slanted towards base building and strength training, which may seem like a no-brainer. I am convinced that the leg cramps I suffered during the run of my 70.3 were due more to lack of a solid running base, than they were to electrolyte issues. Yeah, I'm sure there were some electrolyte issues, but they were minor in the grand scheme of things. Yes, I ran a number of races with longer distances, between 10 and 13 miles, but they weren't on the heels of a 58 mile bike ride, and that is the crux. So, run I must. I have to build a solid base of running endurance if I expect to avoid the same agony I endured in September.
I am feeling reasonably comfortable with where I am in the water and on the bike. I have been solid in my workouts, adding intensity with speedwork and power bursts. In both of these disciplines I have my I-can-do-this-all-day pace, and had no trouble during my 70.3. None. So I just have to continue to add speed and strength, along with increasing my time spent. I will be adding 2 long rides, and 2 long swims per month, starting after New Year's. Now that I am back to having no social life, I can get to the pool on Saturday mornings and swim for hours if I choose to. The one dilemma I have been having since I stopped being able to swim The Cove, is that I am lucky to have 75 minutes of swim time twice a week. The pool closes at 7 pm, and I can't get there before about 5:30-5:45. I swim until they kick me out, it is a bit of a joke between me and the life guards, they are always so polite, catching my attention with their red rescue float, "Ma'am, it's time." With the weather being absolute shit, it is not likely that I will be cycling anywhere but in my living room. Fortunately I have an excellent trainer to put my bike on, and I can ride whenever I please, which is daily. I had hoped to begin mountain biking through the off season, to really build leg strength, but that has fallen through, so it is just me, Joshua, and the trainer.
As for strength training, it is vital. I don't think most people realize just how much strength is essential to be strong in what are basically aerobic exercises. Core strength is paramount in all three disciplines, for different reasons. In swimming, you use your core to twist hips and torso to add power to every stroke, instead of having to rely merely on arm strength. In cycling your core stabilizes your torso so you are not wasting energy with unnecessary motion, as well as powers your hips to drive your legs through every rotation of the pedals. In running, a strong core keeps your hips level lessening the chance of IT band or hip flexor strains, and also helps drive your legs, especially once you become fatigued. Muscle strength in all three disciplines keeps the body moving forward, increases endurance, lessens the chance of injury, and gives added muscle rebound in every stroke, pedal, and stride which lessens the amount of energy expended. Strength + Speed = Power. Besides, if there is one area that I am happy to push myself to the point of near-vomiting fatigue, it is strength training. It is one area that I have a considerable well of knowledge and research to draw from, as well as the tools and skills to use them. I love weight training, I always have. And there is a school of thought that you can dramatically reduce the miles needed to base build, if you do explosive weight training. I don't know if I will reduce my mileage much, but I am damn happy to increase weight training.
I have given a lot of thought to off-season training, and have put thought into action. I have not taken "time off" from my training. I confess, I haven't run much since September, but I have increased my cycling, as well as added intensity and speed drills to both cycling and swimming. I have ramped up my strength training, core workouts, and explosive lifting these last two months. I have added a lot of leg work to my regime, doing strength training specific for runners and cyclists to help build strong, powerful glutes, quads, calves, hamstrings, and pelvic girdle. Tonight, I am all aquiver from a hard hour on the bike, alternating high cadence/easy gear with lower cadence/hard gear, followed by an insanely intense upper body and core workout. I topped it off with yoga, while downing a beautifully green smoothie chock-a-block full of spinach, vegan protein, cherry juice, banana, and an egg thrown in for omega-3s.
Now to do the one discipline I am not very good at; getting enough sleep. The body needs sleep to heal, rejuvenate, and build muscle. I really need to be more diligent with my Zzzz's.
I am feeling reasonably comfortable with where I am in the water and on the bike. I have been solid in my workouts, adding intensity with speedwork and power bursts. In both of these disciplines I have my I-can-do-this-all-day pace, and had no trouble during my 70.3. None. So I just have to continue to add speed and strength, along with increasing my time spent. I will be adding 2 long rides, and 2 long swims per month, starting after New Year's. Now that I am back to having no social life, I can get to the pool on Saturday mornings and swim for hours if I choose to. The one dilemma I have been having since I stopped being able to swim The Cove, is that I am lucky to have 75 minutes of swim time twice a week. The pool closes at 7 pm, and I can't get there before about 5:30-5:45. I swim until they kick me out, it is a bit of a joke between me and the life guards, they are always so polite, catching my attention with their red rescue float, "Ma'am, it's time." With the weather being absolute shit, it is not likely that I will be cycling anywhere but in my living room. Fortunately I have an excellent trainer to put my bike on, and I can ride whenever I please, which is daily. I had hoped to begin mountain biking through the off season, to really build leg strength, but that has fallen through, so it is just me, Joshua, and the trainer.
As for strength training, it is vital. I don't think most people realize just how much strength is essential to be strong in what are basically aerobic exercises. Core strength is paramount in all three disciplines, for different reasons. In swimming, you use your core to twist hips and torso to add power to every stroke, instead of having to rely merely on arm strength. In cycling your core stabilizes your torso so you are not wasting energy with unnecessary motion, as well as powers your hips to drive your legs through every rotation of the pedals. In running, a strong core keeps your hips level lessening the chance of IT band or hip flexor strains, and also helps drive your legs, especially once you become fatigued. Muscle strength in all three disciplines keeps the body moving forward, increases endurance, lessens the chance of injury, and gives added muscle rebound in every stroke, pedal, and stride which lessens the amount of energy expended. Strength + Speed = Power. Besides, if there is one area that I am happy to push myself to the point of near-vomiting fatigue, it is strength training. It is one area that I have a considerable well of knowledge and research to draw from, as well as the tools and skills to use them. I love weight training, I always have. And there is a school of thought that you can dramatically reduce the miles needed to base build, if you do explosive weight training. I don't know if I will reduce my mileage much, but I am damn happy to increase weight training.
I have given a lot of thought to off-season training, and have put thought into action. I have not taken "time off" from my training. I confess, I haven't run much since September, but I have increased my cycling, as well as added intensity and speed drills to both cycling and swimming. I have ramped up my strength training, core workouts, and explosive lifting these last two months. I have added a lot of leg work to my regime, doing strength training specific for runners and cyclists to help build strong, powerful glutes, quads, calves, hamstrings, and pelvic girdle. Tonight, I am all aquiver from a hard hour on the bike, alternating high cadence/easy gear with lower cadence/hard gear, followed by an insanely intense upper body and core workout. I topped it off with yoga, while downing a beautifully green smoothie chock-a-block full of spinach, vegan protein, cherry juice, banana, and an egg thrown in for omega-3s.
Now to do the one discipline I am not very good at; getting enough sleep. The body needs sleep to heal, rejuvenate, and build muscle. I really need to be more diligent with my Zzzz's.
Friday, December 20, 2013
Thirteen Hours?!
It has been a long, rough week, at the end of a long, tiring month. My training has flagged a little, since I have been working long hours and extra days through the month of December. Thankfully today was the finale. It has not helped that I have not been sleeping well, waking at 2 or 3 am, and lying awake, staring into the darkness for an hour or two before finally drifting back into an uneasy doze. This has made me opt for an extra hour of sleep in the mornings instead of a morning workout. But that will change, now that my work schedule is returning to normal.
As I sit here this evening, exhausted, drained, and a tad delirious, I have been staring at the website for The Epic 250K, in Bend (Oregon, for you non-locals). This is to be my "A Race" for 2014. With a 5K swim, 223K bike, 22K run. Grand Total = 155.34 miles under my own power. Holymotherofthegods whatthehellamIthinking?!! That is 15 miles longer than an Ironman. The advantage for me is that the swim and bike legs are longer, the run is shorter. It is no secret that the run is my weak leg. But damn, a 3.1 mile swim, 138.5 mile bike, and a 13.7 mile run. Damn. At my current pacing, my times would come out something like this: Swim, 1.5 hours; Bike 9 hours; Run 2.5 hours. Total time 13 hours. LeaveMeInTheDitchToDie... Thirteen hours. THIRTEEN HOURS?! That boggles the mind. Why would anyone with a hint of sanity want to pay money to put themselves through such brutality? Yet here I sit, debating with myself whether or not I should get signed up now, before the entry fee rises on January 1st. I have decided to sleep on it. It has been a tough few days and Brain and Body are beat. I do have a few brain cells that are still functioning well enough that I know better than to make such a leap when I am this tired. The thought has me fired up and trembling with excitement though (or am I palsied with lack of sleep? I dunno.).
The training regime would be brutal, but then, I like it rough. I would have to put in long, hard hours prepping my body for such an endeavor. The furthest I have swam is about 2.25 miles, so the swim leg does not worry me too much. I just have to use my I-can-do-this-all-day pace, and not let myself get drawn into the excitement of wanting to swim too hard and fast. The furthest I have ridden this last year was 58 miles, less than half of what I need to be able to do. But I love cycling, and am willing to risk the saddle sores. I may have lost my cycling buddy though, time will tell. The furthest I have run is 13 miles, a half marathon. I have done it several times, though not without difficulty. Granted, two of my half marathons were trail runs, and they are a bit tougher on the body than your average road run. And I can vouch for the fact that running a half marathon after a long bike ride is not an easy feat.
But I have faith in myself, faith in Brain, Body, and Spirit. I know I have the workout ethics to train hard. But can I train hard enough? Those are some seriously long distances. I know I can have the swim in the bag in short order. Cycling is just a matter of increasing time and intensity a little bit at a time. As for the running> Now that I have to really put my mind to it, mind and body. I know I can do this. I have faith. Now I just need to get the money.
As I sit here this evening, exhausted, drained, and a tad delirious, I have been staring at the website for The Epic 250K, in Bend (Oregon, for you non-locals). This is to be my "A Race" for 2014. With a 5K swim, 223K bike, 22K run. Grand Total = 155.34 miles under my own power. Holymotherofthegods whatthehellamIthinking?!! That is 15 miles longer than an Ironman. The advantage for me is that the swim and bike legs are longer, the run is shorter. It is no secret that the run is my weak leg. But damn, a 3.1 mile swim, 138.5 mile bike, and a 13.7 mile run. Damn. At my current pacing, my times would come out something like this: Swim, 1.5 hours; Bike 9 hours; Run 2.5 hours. Total time 13 hours. LeaveMeInTheDitchToDie... Thirteen hours. THIRTEEN HOURS?! That boggles the mind. Why would anyone with a hint of sanity want to pay money to put themselves through such brutality? Yet here I sit, debating with myself whether or not I should get signed up now, before the entry fee rises on January 1st. I have decided to sleep on it. It has been a tough few days and Brain and Body are beat. I do have a few brain cells that are still functioning well enough that I know better than to make such a leap when I am this tired. The thought has me fired up and trembling with excitement though (or am I palsied with lack of sleep? I dunno.).
The training regime would be brutal, but then, I like it rough. I would have to put in long, hard hours prepping my body for such an endeavor. The furthest I have swam is about 2.25 miles, so the swim leg does not worry me too much. I just have to use my I-can-do-this-all-day pace, and not let myself get drawn into the excitement of wanting to swim too hard and fast. The furthest I have ridden this last year was 58 miles, less than half of what I need to be able to do. But I love cycling, and am willing to risk the saddle sores. I may have lost my cycling buddy though, time will tell. The furthest I have run is 13 miles, a half marathon. I have done it several times, though not without difficulty. Granted, two of my half marathons were trail runs, and they are a bit tougher on the body than your average road run. And I can vouch for the fact that running a half marathon after a long bike ride is not an easy feat.
But I have faith in myself, faith in Brain, Body, and Spirit. I know I have the workout ethics to train hard. But can I train hard enough? Those are some seriously long distances. I know I can have the swim in the bag in short order. Cycling is just a matter of increasing time and intensity a little bit at a time. As for the running> Now that I have to really put my mind to it, mind and body. I know I can do this. I have faith. Now I just need to get the money.
Sunday, December 1, 2013
Strength + Speed = Power
I realize that I love my body. I love my long legs. I love my strong shoulders. I love my lithe arms. Everything seems to fit together so well, and function far better than I deserve after a lifetime of beating holy hell out of myself. Truly I have abused my body with a lifetime of rigorous activity, from the time I was young and rode in rodeos and hit the dirt hard more times than I can count, played basketball on badly sprained ankles held together with massive amounts of tape, damaged knees skiing then skied on damaged knees, skateboarded the streets of Portland with bone bruised elbows and wrists, 15 years of armored combat that literally beat my body as well as tore apart joints not quite meant for such activities. Rodeo, basketball, volleyball, skiing, power lifting, full contact fighting, firefighting. Honestly, when I think about it, my body is in far better condition than I deserve. I am trying to treat my body better these days, at least train it better, so I can avoid further damage as I continue to put my body through the wringer.
I have increased my strength training these last weeks, especially my legs, and am noticing a difference already. I have a solid base of fitness now that I can maintain with relative ease (key word: Relative). The key is to never rest on your laurels, always strive for more. Since it is my off-season now, I am not pushing for more endurance at this point, instead I am focusing on strength and speed.
Strength + Speed = Power
I am working on my power. And it shows in every day movements from squatting down to pick up my grandson, or lifting a heavy package. I am unduly impressed with the grace in which my legs move, and the ease in which they power me up and forward. I have been doing a lower body strength workout that is specific for runners and cyclers: Step ups onto a 24" box, hip dips, single leg calf raises, single legged squats, single legged deadlift, split squats, kettlebell swing, leg lifts, clamshell, plank with leg lift. I am hoping this will let me run my next long race without worrying about leg cramps, but more importantly, I want to run and cycle with power. In other words, Strength and Speed.
I am also doing a swim specific strength workout for upper body: Single arm press with twist, fly, french curl, press, dip, push up, bent over fly, bent over row, tricep press. I need a long reach, good grab, and strong pull if I want to swim longer, harder, and faster.
What does all this mean? Besides more workouts? It means I want to get to the start of next season with more endurance, but also with more ability to complete and compete. It means I want Strength + Speed so I can have Power. It means I want to be better, be the best I can be.
I have increased my strength training these last weeks, especially my legs, and am noticing a difference already. I have a solid base of fitness now that I can maintain with relative ease (key word: Relative). The key is to never rest on your laurels, always strive for more. Since it is my off-season now, I am not pushing for more endurance at this point, instead I am focusing on strength and speed.
Strength + Speed = Power
I am working on my power. And it shows in every day movements from squatting down to pick up my grandson, or lifting a heavy package. I am unduly impressed with the grace in which my legs move, and the ease in which they power me up and forward. I have been doing a lower body strength workout that is specific for runners and cyclers: Step ups onto a 24" box, hip dips, single leg calf raises, single legged squats, single legged deadlift, split squats, kettlebell swing, leg lifts, clamshell, plank with leg lift. I am hoping this will let me run my next long race without worrying about leg cramps, but more importantly, I want to run and cycle with power. In other words, Strength and Speed.
I am also doing a swim specific strength workout for upper body: Single arm press with twist, fly, french curl, press, dip, push up, bent over fly, bent over row, tricep press. I need a long reach, good grab, and strong pull if I want to swim longer, harder, and faster.
What does all this mean? Besides more workouts? It means I want to get to the start of next season with more endurance, but also with more ability to complete and compete. It means I want Strength + Speed so I can have Power. It means I want to be better, be the best I can be.
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