I am feeling the mid-winter, off-season blues. I am getting emails from Best In The West wanting me to register for the half-Ironman, and I admit, I had such a great time last year that I wish I could do it again. But, it is the weekend before The Leadman Epic 250K, so Best In The West is out. This makes me sad, I would really love to do it again. I am struggling this last week or so. Struggling to feel motivated for some of my training. Okay, let me be specific, I am struggling with my running workouts. I can't seem to motivate. Granted, most people have a hard time actually wanting to run on the dreadmill. This morning I did put in a good hour on the bike, followed by 10 minutes of stretching. My plan was to do my run tonight. After Friday night shopping to get supplies for the weekend, it was nearly 7:30 by the time I got home. I've been hungry all day, so found myself snacking on anything that came into range. Fortunately I don't keep crap in the house, so all the snacking was wholesome. Okay, maybe the dark chocolate wasn't optimal, but I did put back half of what I originally poured into my hand. It was 8:30 before I was actually on the dreadmill, trying to find my desire to run. It was not there. Not even a little bit. Instead I walked a fast warmup, then did side stepping and walking backwards to work different muscles. So I thought, maybe some time on the bike. Well, by this time it was after 9:00. I decided to spin for 15 minutes then stretch and work the muscles with my massage stick. A healthy dinner of vegetarian, spinach tacos, a black bean brownie, and a cup of herbal tea, and here I am. I am not feeling too great about all this. Mentally, I need some shoring up. I do know that I am showing classic signs of over-training, but I'm not training that much! Instead, I have to lay the blame at the feet of winter depression. It has similar symptoms as over-training, or over-training has similar symptoms to depression. Either way, I have the off-season blues. I know the best remedy is rest, but that makes me tense, stressed, and more likely to feel depressed. It is a vicious cycle, no doubt.
I wanted to get the bike out on the road tomorrow, but the weather is not cooperating. Sunday should be better, so I will aim for getting out and freezing my ass off then. Instead, tomorrow I will swim. I don't plan on swimming 3 miles, but I think setting my sights on time, two hours, makes more sense. Optimally, I want to get out of bed, feeling invigorated, and decide to do an early morning run before my swim. In a perfect world, that is exactly what would happen. My world is far from perfect. It is a bit of a shambles at times. Life events have kind of knocked the wind out of my sales, and I am having a rough time recovering. It has taken the heart right out of me, making it difficult to push through moments of weakness and despair. I have to keep reminding myself that no one, no one, not even elite athletes have great workouts every single time. Everyone has days when they cannot find their groove. But I have had this going on for a bit now, since before the holidays. I am trying to muscle my way through, but it is getting harder and harder.
I did order a book, "Going Long: Training for Triathlon's Ultimate Challenge," a well ranked book with a solid training program for ultra-endurance triathlon. I do like the sound of that, "Ultra-Endurance." It has a cool ring to it. I am hoping to find some guidance to get me back on track. Up to this point I have relied solely on my own ridiculous training ethic. I haven't had to rely on a coach or workout partners pushing me, making me workout, making me accountable, providing motivation, I have done it on my own. I will continue to do it on my own, but as the event has become more serious, I know I am in need of guidance. Mostly, I need to find some motivation to kick my ass out of the rut I have been wallowing in. I do not have time to waste feeling sorry for myself, or wrapping myself in a blanket of grief and despair. My time is too valuable to waste, especially on energy sucking self pity. This is where I haul myself up by my own bootstraps, give myself a few solid slaps across the face, and yell, "Snap Out Of IT!" I've tried, it's not working. But I will try again, and again. I will continue to try to lift myself up, and force myself to get a grip. Eventually it will work. Eventually. Until then, I think I will focus on the workouts that make me happiest; swimming and cycling. Even if I just maintain where I am at, that is better than beating myself up for eating too much, and not wanting to run today. Damn off-season blues.
Friday, January 31, 2014
Thursday, January 30, 2014
It's All About Technique
By the gods I had a great swim tonight. No, it wasn't particularly long, or fast. It was my regular 75 minute week day swim. Tonight I felt as if I crossed a threshold, slipped up a notch, came to a better understanding of how my body moves in the water. Swimming is all about technique and streamlining. Being less of the human log bobbing along the surface, and more the sleek dolphin sliding through the water. I spend countless hours thinking of this very thing as I swim endless laps. There is little else to do when you swim but think, and so I let myself think of swimming. Well, swimming and food, I do think about food an awful lot when I swim. As I swim I am constantly thinking of every aspect of my stroke; position of hand, arm, shoulder, head, body, leg, feet. Maintaining a steady head position as my body rotates on its axis. Keeping elbows high, palms always facing back, pushing clear through the stroke until my thumb grazes my thigh. From the tips of my fingers down to my pointed toes. I have a good stroke, it is smooth, nearly silent, and creates very little splash. I've been told it's "beautiful." I've been told by complete strangers that I have great swim mechanics. Yes, I do know I tend to straighten my left arm a bit as I pivot my head to breathe. My biggest problem is body positioning, keeping my body level so that my legs don't create drag. I have been swimming with a pull buoy for the last year and a half, because my legs sink. I just started using the shorts from a shorty wetsuit for hip buoyancy, and this leaves my legs to their own devices. Tonight was my fifth swim with my legs freed from the pull buoy, and I am learning to use my legs, a single flip kick with each stroke. Not the energy consuming flutter kick of a sprinter, but the lazy little flick of a long course triathlete. Tonight, around lap 40, I came to a better understanding of my own body, and how it interacts with the water. My legs leveled out, my body rotation went into cruise control, my strokes seemed longer, and it actually took one less stroke to swim the length of the pool. In endurance swimming fewer strokes equals less energy expended. Less energy expended means I can swim longer and further. It also means more energy left over for the second two legs of a triathlon. I can't describe what exactly occurred tonight, I am still processing it in my own head. I can only hope that I can remember what it was that was so significant tonight the next time I get into the water.
Tuesday, January 28, 2014
Hedging My Bets
Although it is very early in the training season, I am already having concerns about my knees' ability to hold up through the intensive training I will be subjecting them to. There are already a few issues, most noticeable when I run, that could get progressively more painful. Currently, I live with the dull ache of arthritic knees, and the occasional flare-up of more intense patella pain. I am going to assume that I will be able to train as much as need be, but I admit, I am hedging my bet just a little. I haven't paid for my entry into the Epic 250K yet. My reasoning is that if, in say 3 months, my knees aren't letting me be at the level of training I need to be, then I am not out 300 bucks, and I can make other plans. Just in case my knees betray me for the full long course triathlon, I will do a repeat of the Best in the West Half-Ironman, and just make damned sure I carve an hour off of last year's time. I enjoyed that race so very much that I would love to do it again, but it is the weekend before the Epic 250K, so I can only do one or the other, definitely not both. I still fully intend to do my full long course this year, and will keep training with that goal in mind, so, fingers crossed that my knees allow me to stay the course.
Sunday, January 26, 2014
Train Every Day
I am bored with the training log. Oh, I will probably start back up again soon enough, because I know it is good to document day to day progress. For the moment though, I will content myself with a rambling monologue of the weekend's workouts.
Yesterday was my long swim, which I am planning on doing a minimum of twice a month. I set the goal of 100 laps, because it is such a nice, round number, although it is 5 laps shy of 3 miles, and 12 laps shy of a 5K. I'm not going to get my panties in a bunch about it though, I like the evenness of 100, it appeals to my OCD nature. Okay, back on track. The pool opens at 10am on Saturdays, once again I planned to be there when they unlocked the doors, once again I was late. I was in the water by 10:30, and it was a little chillier than normal. I had asked about it earlier, since Thursday's swim was a little cool, they are running it at 84 degrees, 2 degrees colder than normal, which doesn't sound like much but it is noticeable. The benefit of cooler water it that I do not lolligag on my warmup laps, I swim faster to get warm. I just started swimming with the lower half of a shorty wetsuit. Basically, neoprene swim trunks with just enough buoyancy that my ass floats instead of sinking. This lets me swim without a pull buoy. But I am having to figure out what to do with my feet now. This was my third swim in my floaty shorts. They are working great, actually, and I wish I had thought of them sooner. I am slowly perfecting the simple flip kick, one kick per arm reach; left foot/right arm, right foot/left arm. Almost like walking, but totally not. This is where swimming gets complicated. With running, it is something that is a natural movement to most people, since we have been doing it all our lives. Swimming is not natural to most of us, and for people like me who got into the game late in life, it can be difficult. But I do love to swim, so I am happy to put in the miles concentrating on form: reach, flip kick, grab, pull, reach, flip kick, grab, pull. Soon, it will be as casual as walking. I swam well, although my back felt a bit tight (likely from my leg workout the night before, which left me with tight glutes and hamstrings). Every 10th lap I did one lap backstroke to loosen shoulders and back. By lap 40 I was thinking about food, a lot. At lap 80 I started having back spasms, and almost stopped. Instead, I slowed my turns a bit so I could spend a split second stretching my back as my legs bent for the turn. About lap 85 I let my stroke shorten just a but, in an attempt to let my back relax. Then at lap 90 I decided that I could not let some discomfort make me sacrifice technique, so the last 10 laps I focused intently on proper form, with the long reach my monkey arms allow me. Lap 100 I did slow backstroke, letting myself relax in the water. It was a good swim, and the back spasms just reminded me of Rule #5, "Be Prepared To Suffer."
For an evening workout I spent an hour on the treadmill. I had planned on merely running 3 miles and calling it good, but my asthma was flaring up so I spent a little more time walking than I had planned. Regardless, my legs felt good, even if I did have to slow myself down. My asthma has been quite active the last few weeks, which makes me less than pleased. I am back to using my Q-var inhaler twice a day, to try and get it all under control so I can train as I need to.
This evening I spent 90 minutes on the bike. I had wanted to get out on the road this weekend, the sun was shining, the roads were dry, but it was still rather chilly. My legs felt good on the bike, though 90 minutes of indoor cycling is tedious at best. I think of it as The Hamster Wheel. I followed my cycling with 30 minutes of solid core work, 15 minutes of stretching, and then 15 minutes with my massage roller and ball. I need to do more of the massage roller, especially as I begin to increase my running.
I was pretty lethargic today, wanting to just eat carbs and loaf about. I eventually did take an hour nap. I needed it, I never get enough sleep as it is. And, truth be told, they say that swimming 3 miles is the energy equivalent of running a half marathon, so I imagine I did deserve to have a bit of a rest day. But, no rest for the wicked, Ruke #1, "Train Every Day." I try, I really do.
Yesterday was my long swim, which I am planning on doing a minimum of twice a month. I set the goal of 100 laps, because it is such a nice, round number, although it is 5 laps shy of 3 miles, and 12 laps shy of a 5K. I'm not going to get my panties in a bunch about it though, I like the evenness of 100, it appeals to my OCD nature. Okay, back on track. The pool opens at 10am on Saturdays, once again I planned to be there when they unlocked the doors, once again I was late. I was in the water by 10:30, and it was a little chillier than normal. I had asked about it earlier, since Thursday's swim was a little cool, they are running it at 84 degrees, 2 degrees colder than normal, which doesn't sound like much but it is noticeable. The benefit of cooler water it that I do not lolligag on my warmup laps, I swim faster to get warm. I just started swimming with the lower half of a shorty wetsuit. Basically, neoprene swim trunks with just enough buoyancy that my ass floats instead of sinking. This lets me swim without a pull buoy. But I am having to figure out what to do with my feet now. This was my third swim in my floaty shorts. They are working great, actually, and I wish I had thought of them sooner. I am slowly perfecting the simple flip kick, one kick per arm reach; left foot/right arm, right foot/left arm. Almost like walking, but totally not. This is where swimming gets complicated. With running, it is something that is a natural movement to most people, since we have been doing it all our lives. Swimming is not natural to most of us, and for people like me who got into the game late in life, it can be difficult. But I do love to swim, so I am happy to put in the miles concentrating on form: reach, flip kick, grab, pull, reach, flip kick, grab, pull. Soon, it will be as casual as walking. I swam well, although my back felt a bit tight (likely from my leg workout the night before, which left me with tight glutes and hamstrings). Every 10th lap I did one lap backstroke to loosen shoulders and back. By lap 40 I was thinking about food, a lot. At lap 80 I started having back spasms, and almost stopped. Instead, I slowed my turns a bit so I could spend a split second stretching my back as my legs bent for the turn. About lap 85 I let my stroke shorten just a but, in an attempt to let my back relax. Then at lap 90 I decided that I could not let some discomfort make me sacrifice technique, so the last 10 laps I focused intently on proper form, with the long reach my monkey arms allow me. Lap 100 I did slow backstroke, letting myself relax in the water. It was a good swim, and the back spasms just reminded me of Rule #5, "Be Prepared To Suffer."
For an evening workout I spent an hour on the treadmill. I had planned on merely running 3 miles and calling it good, but my asthma was flaring up so I spent a little more time walking than I had planned. Regardless, my legs felt good, even if I did have to slow myself down. My asthma has been quite active the last few weeks, which makes me less than pleased. I am back to using my Q-var inhaler twice a day, to try and get it all under control so I can train as I need to.
This evening I spent 90 minutes on the bike. I had wanted to get out on the road this weekend, the sun was shining, the roads were dry, but it was still rather chilly. My legs felt good on the bike, though 90 minutes of indoor cycling is tedious at best. I think of it as The Hamster Wheel. I followed my cycling with 30 minutes of solid core work, 15 minutes of stretching, and then 15 minutes with my massage roller and ball. I need to do more of the massage roller, especially as I begin to increase my running.
I was pretty lethargic today, wanting to just eat carbs and loaf about. I eventually did take an hour nap. I needed it, I never get enough sleep as it is. And, truth be told, they say that swimming 3 miles is the energy equivalent of running a half marathon, so I imagine I did deserve to have a bit of a rest day. But, no rest for the wicked, Ruke #1, "Train Every Day." I try, I really do.
Friday, January 24, 2014
Training Log 23012914.22:36
Training Log Stardate 23012014.20:36
Woke at 5:15, dogs tried to persuade me to stay in bed, they almost succeeded. Drank a pint of water. Morning workout: 60 minutes cycling at high cadence/moderate resistance. 15 minutes stretching. My typical green smoothie for breakfast.
Evening workout: 45 minutes cycling at high cadence/moderate resistance for a warmup. Legwork, 3 sets each: Kettlebell swing, kettlebell figure eight, 18" step up, single leg calf raise, hip dip, split squat, single leg deadlift, single leg half squat, Sumo squat with kettlebell swing. 20 minutes stretching.
I am needing to begin increasing my duration and intensity. I'm not quite sure how I can increase duration, I am already trying to fit in two workouts a day, 4 or 5 times a week. Oh well, it's not like I have a social life, so what is a few more hours spent not socializing?
I know I should write more, but it is late, and I am tired. I'm struggling with winter depression, despite the sunny days we have been having. Having a focused training schedule helps keep me on track, and unlikely to succumb to the allure of staying in bed with the blankets pulled up over my head.
Thursday, January 23, 2014
Training Log 22012014
Training Log Stardate 22012014.20:55
Falling behind again. Let's face it, I'm not so very good at keeping a daily journal of my... well, of anything, actually.
Sunday: 45 minutes cycling at moderate intensity as a warm up for leg work. Legs, 3 sets each: 18" step ups, hip dips, single leg calf raises, single leg deadlift, single leg half-squat, ass to grass squats, split squat, deadlift, mule kick. 20 minutes stretching.
Monday: 75 minutes cycling, alternating moderate resistance/high cadence, and heavy resistance/low cadence.
Upper body workout, 3 sets each:: With resistance bands: Single arm press with torso twist, french curl, fly, tricep press, press, upright row, cross body pull with torso twist, swim stroke. With hand weights: bent over rows, bent over reverse fly, upright row, side arm raise. Medicine ball: hand to hand toss with torso twist, hay toss. Pushups, 1 minute plank, dips.
Tuesday: Morning workout 70 minute cycling alternating resistance and cadence, 10 minutes stretching.
Evening: 70 minute swim, crawl, without pull buoy, so I am having to learn what to do with my feet.
Wednesday: took the day off. Yes, I know, hard to believe. But it is drill night, and I decided my body needed rest.
Thursday: Morning workout; 15 minute warm up on bike, 2.75 mile run (very slow and easy, I am babying my knees, but they hurt like hell anyway), 15 minute cool down on bike, 10 minutes stretching.
Evening: 70 minute swim, crawl, without pull buoy, focusing intently on technique.
It has been a rough few weeks for me, my winter depression is taking its toll, and I am having a rough time staying on track with my eating, and morning workouts. I'm not sleeping well and so I am opting for an extra hour of sleep some mornings instead of an extra workout. I do not get enough rest, and it starts to beat me down mentally, physically and emotionally. I have increased my carb intake a bit to offset some of the winter depression, yes, carbs do actually help.
My workouts this week have felt great. Taking it easy last week seems to have regenerated my legs a bit, they feel fantastic on the bike. My swimming is changing up this week. Instead of relying on the pull buoy to keep my legs afloat (it is no secret that I do not float, and as my body fat percentage has dropped, I sink even faster), I am using the bottom half of my shorty wetsuit. Yes, I am a g'damned genius. I decided to take the $25 shorty wetsuit that has been lurking in my closet for a year and a half, and cut the lower portion off, so now I have flotation swim trunks. They give me just enough buoyancy that I can maintain good body position in the water with just a light flutter kick. I am trying to learn the perfect little flick kick, timed just right, to add power to my body rotation. It will take practice, but I was better today than I was on Tuesday. Maybe someday I will be able to swim without some type of flotation device, although how I can stop from sinking like a stone, I don't know.
Falling behind again. Let's face it, I'm not so very good at keeping a daily journal of my... well, of anything, actually.
Sunday: 45 minutes cycling at moderate intensity as a warm up for leg work. Legs, 3 sets each: 18" step ups, hip dips, single leg calf raises, single leg deadlift, single leg half-squat, ass to grass squats, split squat, deadlift, mule kick. 20 minutes stretching.
Monday: 75 minutes cycling, alternating moderate resistance/high cadence, and heavy resistance/low cadence.
Upper body workout, 3 sets each:: With resistance bands: Single arm press with torso twist, french curl, fly, tricep press, press, upright row, cross body pull with torso twist, swim stroke. With hand weights: bent over rows, bent over reverse fly, upright row, side arm raise. Medicine ball: hand to hand toss with torso twist, hay toss. Pushups, 1 minute plank, dips.
Tuesday: Morning workout 70 minute cycling alternating resistance and cadence, 10 minutes stretching.
Evening: 70 minute swim, crawl, without pull buoy, so I am having to learn what to do with my feet.
Wednesday: took the day off. Yes, I know, hard to believe. But it is drill night, and I decided my body needed rest.
Thursday: Morning workout; 15 minute warm up on bike, 2.75 mile run (very slow and easy, I am babying my knees, but they hurt like hell anyway), 15 minute cool down on bike, 10 minutes stretching.
Evening: 70 minute swim, crawl, without pull buoy, focusing intently on technique.
It has been a rough few weeks for me, my winter depression is taking its toll, and I am having a rough time staying on track with my eating, and morning workouts. I'm not sleeping well and so I am opting for an extra hour of sleep some mornings instead of an extra workout. I do not get enough rest, and it starts to beat me down mentally, physically and emotionally. I have increased my carb intake a bit to offset some of the winter depression, yes, carbs do actually help.
My workouts this week have felt great. Taking it easy last week seems to have regenerated my legs a bit, they feel fantastic on the bike. My swimming is changing up this week. Instead of relying on the pull buoy to keep my legs afloat (it is no secret that I do not float, and as my body fat percentage has dropped, I sink even faster), I am using the bottom half of my shorty wetsuit. Yes, I am a g'damned genius. I decided to take the $25 shorty wetsuit that has been lurking in my closet for a year and a half, and cut the lower portion off, so now I have flotation swim trunks. They give me just enough buoyancy that I can maintain good body position in the water with just a light flutter kick. I am trying to learn the perfect little flick kick, timed just right, to add power to my body rotation. It will take practice, but I was better today than I was on Tuesday. Maybe someday I will be able to swim without some type of flotation device, although how I can stop from sinking like a stone, I don't know.
Saturday, January 18, 2014
Training Log 18012914.15:00
Training Log Stardate 18012014.15:00
I am not very good at posting to a journal daily. Yesterday, Friday the 17th, should have been leg day, at least in the evening. But yesterday I began having random, sharp, stabbing pain in the center of my right patella (kneecap). This is not a good sign. My fear is that it is from what little running I have been able to do. I am pretty sure that it is patellofemoral pain syndrome (PFPS), aka "Runner's Knee," which "particularly effects runners, cyclists and hikers," and that "40% of pro cyclists will get anterior knee pain in any given year." No, I am not a pro, but I am cycling daily. The funny thing is that the pain should hit during my self-imposed 48 hour leg rest period. So, as per my standard modus operandi, I researched treatments. The main course of treatment which is 90% effective, to my delight, is to work on quad strengthening exercises. Not that I don't already do that, but it is heartening to know. The long and short of this dissertation, is that last night was not Leg Night as I had planned, so I opted for upper body/core strength conditioning instead.
Friday: No morning workout, since I was on a 48 hour leg hiatus. Evening workout: Upper Body/Core conditioning for swimming. With bands, three sets each: Boxer (single arm press with torso rotation), tricep press, fly, French curl, press, upright row, swim stroke, single arm row with torso rotation. With hand weights, three sets each: Reverse fly, bent over row, upright row, side lift. Three sets each: Dip, push-up, 1 minute plank. With medicine ball, three sets each: Hay toss, rotating toss, tall side bends. Finished with 15 minutes stretching, paying particular attention to overhead shoulder stretches for swimming.
Saturday Morning workout: Late start (it is Saturday, after all). 90 minutes cycling, alternating high cadence/moderate resistance, and lower cadence/high resistance. I started a little slow and easy, with no particular agenda since I wanted to see if there would be any knee pain. There was absolutely none, so I slowly upped my speed and intensity. I felt good, working hard enough to feel a good burn. I wanted to finish with an hour of leg work, but decided to not push my luck. The last thing I need this early in the season is to start having knee issues. It was about this time last year that I strained my piriformis muscle, and that definitely effected my ability to train at high intensity.
I have to work hard and smart this year if I want to make it to September undamaged, and in good condition. I need to be strong and powerful, with good endurance, and no injuries. That is a tough row to hoe, no doubt about it. It will take brains and brawn.
I am not very good at posting to a journal daily. Yesterday, Friday the 17th, should have been leg day, at least in the evening. But yesterday I began having random, sharp, stabbing pain in the center of my right patella (kneecap). This is not a good sign. My fear is that it is from what little running I have been able to do. I am pretty sure that it is patellofemoral pain syndrome (PFPS), aka "Runner's Knee," which "particularly effects runners, cyclists and hikers," and that "40% of pro cyclists will get anterior knee pain in any given year." No, I am not a pro, but I am cycling daily. The funny thing is that the pain should hit during my self-imposed 48 hour leg rest period. So, as per my standard modus operandi, I researched treatments. The main course of treatment which is 90% effective, to my delight, is to work on quad strengthening exercises. Not that I don't already do that, but it is heartening to know. The long and short of this dissertation, is that last night was not Leg Night as I had planned, so I opted for upper body/core strength conditioning instead.
Friday: No morning workout, since I was on a 48 hour leg hiatus. Evening workout: Upper Body/Core conditioning for swimming. With bands, three sets each: Boxer (single arm press with torso rotation), tricep press, fly, French curl, press, upright row, swim stroke, single arm row with torso rotation. With hand weights, three sets each: Reverse fly, bent over row, upright row, side lift. Three sets each: Dip, push-up, 1 minute plank. With medicine ball, three sets each: Hay toss, rotating toss, tall side bends. Finished with 15 minutes stretching, paying particular attention to overhead shoulder stretches for swimming.
Saturday Morning workout: Late start (it is Saturday, after all). 90 minutes cycling, alternating high cadence/moderate resistance, and lower cadence/high resistance. I started a little slow and easy, with no particular agenda since I wanted to see if there would be any knee pain. There was absolutely none, so I slowly upped my speed and intensity. I felt good, working hard enough to feel a good burn. I wanted to finish with an hour of leg work, but decided to not push my luck. The last thing I need this early in the season is to start having knee issues. It was about this time last year that I strained my piriformis muscle, and that definitely effected my ability to train at high intensity.
I have to work hard and smart this year if I want to make it to September undamaged, and in good condition. I need to be strong and powerful, with good endurance, and no injuries. That is a tough row to hoe, no doubt about it. It will take brains and brawn.
Thursday, January 16, 2014
Falling Behind... Training Log 14/15/16
Training Log Stardate 16012014.21:55
Since I have fallen several days behind, I won't bore you with all the details of my rather monotonous diet.
Tuesday: Woke at 5:15, drank 1 pint of water.
Morning workout:: Cycled 70 minutes alternating high cadence/moderate resistance and lower cadence/higher resistance. Stretched 10 minutes
Evening workout: Swam 70 minutes, did 50 laps at a moderate, steady pace.
Wednesday: Woke at 5:15, drank 1 pint of water.
Morning workout: Cycled 45 minutes, legs felt kind of dead, so I cut the cycling short and did 20 minutes of core work.
Drill night, so no evening workout.
Thursday: Decided to give my legs 48 hours off, so no morning cycling. I don't let my legs rest often, there is so much to do; cycle, run, strength train, explosive plyometrics. There are not enough days in teh week it seems.
Evening workout: Swam 70 minutes. Warmup of 10 laps Crawl. Main swim Individual Medley sets: 2 laps crawl, 1 lap back stroke, 1 lap breast stroke. First 3 sets with hand paddles, then 6 sets without. I swam at a higher intensity than race pace. Total laps 46. Individual Medley is far more tiring than straight up lap swimming, breast stroke takes a ridiculous amount of energy. It was a good swim.
Since I have fallen several days behind, I won't bore you with all the details of my rather monotonous diet.
Tuesday: Woke at 5:15, drank 1 pint of water.
Morning workout:: Cycled 70 minutes alternating high cadence/moderate resistance and lower cadence/higher resistance. Stretched 10 minutes
Evening workout: Swam 70 minutes, did 50 laps at a moderate, steady pace.
Wednesday: Woke at 5:15, drank 1 pint of water.
Morning workout: Cycled 45 minutes, legs felt kind of dead, so I cut the cycling short and did 20 minutes of core work.
Drill night, so no evening workout.
Thursday: Decided to give my legs 48 hours off, so no morning cycling. I don't let my legs rest often, there is so much to do; cycle, run, strength train, explosive plyometrics. There are not enough days in teh week it seems.
Evening workout: Swam 70 minutes. Warmup of 10 laps Crawl. Main swim Individual Medley sets: 2 laps crawl, 1 lap back stroke, 1 lap breast stroke. First 3 sets with hand paddles, then 6 sets without. I swam at a higher intensity than race pace. Total laps 46. Individual Medley is far more tiring than straight up lap swimming, breast stroke takes a ridiculous amount of energy. It was a good swim.
Monday, January 13, 2014
Training Log 13012014.22:17
Training Log Stardate 13012014.22:17
Mondays I always choose to not do an early morning workout, I try to start the week decently rested.
Woke at 6:30. Drank 1 pint of water immediately after rising. Breakfast 2 egg burrito (btw, this is basically 2 eggs, scrambled in a corn/flour blend tortilla, so I can eat it on my drive to work). Drank 1 liter of water on drive to work.
Work day Food Bucket: 1 Cliff Bar, 2 bananas, 1 orange, 1/2 cup raw almonds, 1 pint roasted winter veg, 4 slices gf pumpkin bread with peanut butter, 1 black bean brownie.
Evening workout: Treadmill, walked 1 mile to warm up. Ran 3.25 miles, with 15 second walk breaks as my asthma dictated. I was having a lot of throat congestion, which is one of the most annoying aspects of asthma inflammation, it really interferes with my breathing. I did take 2 hits on the inhaler before starting my workout, but I don't know that it helped much. My running is not coming along as well as I would like, I had less difficulty increasing my swimming and cycling. Or maybe it just seems like it was less difficult because of my enjoyment of swimming and cycling. Also, with cycling, I got to increase my mileage outside in sunny weather, with swimming, I really added distance once I was swimming in The Cove. Is it just the hamster wheel monotony of the dreadmill that is making it seem more arduous? I do know that running will trigger my asthma, whereas swimming and cycling rarely ever do. I will just have to be consistent, and stubborn, as I am inclined to do anyway.
Dinner: My regular smoothie, and 2 vegan spinach soft tacos. Also 1/4 cup organic dark chocolate chips. I have been craving chocolate lately, I don't know if it is the weather, or just that I am hungry all the time.
I will say, one a day workouts do make for slightly easier journaling, but I feel like one a day is not enough, not once you reach this stage in the game.
Mondays I always choose to not do an early morning workout, I try to start the week decently rested.
Woke at 6:30. Drank 1 pint of water immediately after rising. Breakfast 2 egg burrito (btw, this is basically 2 eggs, scrambled in a corn/flour blend tortilla, so I can eat it on my drive to work). Drank 1 liter of water on drive to work.
Work day Food Bucket: 1 Cliff Bar, 2 bananas, 1 orange, 1/2 cup raw almonds, 1 pint roasted winter veg, 4 slices gf pumpkin bread with peanut butter, 1 black bean brownie.
Evening workout: Treadmill, walked 1 mile to warm up. Ran 3.25 miles, with 15 second walk breaks as my asthma dictated. I was having a lot of throat congestion, which is one of the most annoying aspects of asthma inflammation, it really interferes with my breathing. I did take 2 hits on the inhaler before starting my workout, but I don't know that it helped much. My running is not coming along as well as I would like, I had less difficulty increasing my swimming and cycling. Or maybe it just seems like it was less difficult because of my enjoyment of swimming and cycling. Also, with cycling, I got to increase my mileage outside in sunny weather, with swimming, I really added distance once I was swimming in The Cove. Is it just the hamster wheel monotony of the dreadmill that is making it seem more arduous? I do know that running will trigger my asthma, whereas swimming and cycling rarely ever do. I will just have to be consistent, and stubborn, as I am inclined to do anyway.
Dinner: My regular smoothie, and 2 vegan spinach soft tacos. Also 1/4 cup organic dark chocolate chips. I have been craving chocolate lately, I don't know if it is the weather, or just that I am hungry all the time.
I will say, one a day workouts do make for slightly easier journaling, but I feel like one a day is not enough, not once you reach this stage in the game.
Sunday, January 12, 2014
Training Log 12012014.22:22
Training Log Stardate 12012014.22:22
I'm going to keep it short tonight, since it is Sunday.
Up at 7:00am to assist with the new class of recruits at Fire Academy. Drank 1 pint of water upon rising. Breakfast 2 egg breakfast burrito and black coffee. Mid-morning snack 1 Clif Bar. Lunch: 2 gluten free, whole grain pancakes with peanut butter, banana, and agave. Decided a nap was needed, slept nearly 2 hours.
Pre-workout snack: 1 leftover pancake with peanut butter and agave nectar, and an orange.
Workout: 90 minutes cycling. 50% at medium resistance, high cadence. 50% heavy resistance, lower cadence. 15 minutes stretching, 15 minutes with massage ball and massage stick. Recovery fuel: my regular smoothie, and a handful of raw almonds.
Dinner 2 cups roasted winter vegetables and 2 eggs over easy, large handful of organic dark chocolate chips, and a large cup of herbal tea. Supplements: 1000mg Ester-C, 2000mg MSM, 500mg Niacin.
My cycling is feeling good, but I am getting antsy to actually get out on the road. I am hoping for some milder weather before too much longer. Even if it is just one day. Must get gloves.
I'm going to keep it short tonight, since it is Sunday.
Up at 7:00am to assist with the new class of recruits at Fire Academy. Drank 1 pint of water upon rising. Breakfast 2 egg breakfast burrito and black coffee. Mid-morning snack 1 Clif Bar. Lunch: 2 gluten free, whole grain pancakes with peanut butter, banana, and agave. Decided a nap was needed, slept nearly 2 hours.
Pre-workout snack: 1 leftover pancake with peanut butter and agave nectar, and an orange.
Workout: 90 minutes cycling. 50% at medium resistance, high cadence. 50% heavy resistance, lower cadence. 15 minutes stretching, 15 minutes with massage ball and massage stick. Recovery fuel: my regular smoothie, and a handful of raw almonds.
Dinner 2 cups roasted winter vegetables and 2 eggs over easy, large handful of organic dark chocolate chips, and a large cup of herbal tea. Supplements: 1000mg Ester-C, 2000mg MSM, 500mg Niacin.
My cycling is feeling good, but I am getting antsy to actually get out on the road. I am hoping for some milder weather before too much longer. Even if it is just one day. Must get gloves.
Saturday, January 11, 2014
Training Log 01112014.22:45
Training Log Stardate 01112014.22:45
I let myself sleep in until 7:45 this morning, since it is saturday. I slept better last night than I have in a while, even though I was pounced by a young pit bull in the wee hours. Drank 1 pint of water, then poured myself a cup of black coffee with 1/4 tsp evaporated cane juice. I got to dawdle a bit, schlepp about in my bathrobe, catch up on some writing, and eat a bowl of granola with 1/4 cup roasted sunflower seeds, and almond milk for breakfast.
The Pool opens at 10:00 am for lap swim on saturday, I had planned on getting there right as the doors opened, but I was running late. I ended up going off half cocked and forgot to take honey water to drink during my swim, and a banana for immediately after. But I decided that with granola in my belly I was fueled well enough. Swam 100 laps, which was my goal. It took me just over 2 hours. I got distracted at lap 60 by a random guy who told me I had "Excellent swim mechanics." We ended up talking for nearly 10 minutes, he is a marathoner who is considering training for triathlon, so of course I had to lend some encouragement. The break let my arms stiffen up a bit, and it took me several laps to warm them back up. At lap 80 I was thinking of shooting for 110 laps, or 5K, but once I got to lap 95 I realized my technique was beginning to suffer a little, so I focused hard on the last 5 laps and called it good.
For lunch I had my regular smoothie, with an egg added for extra protein. Also a handful of raw almonds, 2 black bean brownies, and an orange. Supplements: 1000 mg Ester-C, 2000mg MSM, 500mg Niacin.
I got hit with the munchies about mid afternoon but didn't want to eat a big meal since I was planning on running this evening. So I grazed on raw almonds, dark chocolate, granola, and a handful of multi-grain chips.
Evening workout: Treadmill, walked 1 mile to warmup, then ran 3.25 miles with a few 1 minute walk breaks when my asthma started making trouble, then 1/4 mile walk to cool down. My running felt good, despite the twinge of asthma. I have a long way to go, literally and figuratively, but I feel I am making good progress. Finished with 20 minutes of stretching and 20 minutes of myofascial release with roller ball and massage roller.
Dinner was 2 eggs and 2 cups of roasted winter vegetables, a handful of raw almonds, and a cup of rosemary and mint tea. Supplements 1000mg Ester-C, 2000mg MSM.
My swim felt good today. I am pleased that I can swim nearly 3 miles without difficulty. I do wish I could swim faster, but as they say, "You can't win a triathlon in the swim, but you can lose it there." Meaning many people exert far too much energy to make a fast swim, and that can leave them depleted later in the race. Speed is not my strength. Strength is my strength. I am strong, and building my endurance based on that strength. I do not expect to be in the winner's circle, that is not why I do this, I do it because I love it.
I let myself sleep in until 7:45 this morning, since it is saturday. I slept better last night than I have in a while, even though I was pounced by a young pit bull in the wee hours. Drank 1 pint of water, then poured myself a cup of black coffee with 1/4 tsp evaporated cane juice. I got to dawdle a bit, schlepp about in my bathrobe, catch up on some writing, and eat a bowl of granola with 1/4 cup roasted sunflower seeds, and almond milk for breakfast.
The Pool opens at 10:00 am for lap swim on saturday, I had planned on getting there right as the doors opened, but I was running late. I ended up going off half cocked and forgot to take honey water to drink during my swim, and a banana for immediately after. But I decided that with granola in my belly I was fueled well enough. Swam 100 laps, which was my goal. It took me just over 2 hours. I got distracted at lap 60 by a random guy who told me I had "Excellent swim mechanics." We ended up talking for nearly 10 minutes, he is a marathoner who is considering training for triathlon, so of course I had to lend some encouragement. The break let my arms stiffen up a bit, and it took me several laps to warm them back up. At lap 80 I was thinking of shooting for 110 laps, or 5K, but once I got to lap 95 I realized my technique was beginning to suffer a little, so I focused hard on the last 5 laps and called it good.
For lunch I had my regular smoothie, with an egg added for extra protein. Also a handful of raw almonds, 2 black bean brownies, and an orange. Supplements: 1000 mg Ester-C, 2000mg MSM, 500mg Niacin.
I got hit with the munchies about mid afternoon but didn't want to eat a big meal since I was planning on running this evening. So I grazed on raw almonds, dark chocolate, granola, and a handful of multi-grain chips.
Evening workout: Treadmill, walked 1 mile to warmup, then ran 3.25 miles with a few 1 minute walk breaks when my asthma started making trouble, then 1/4 mile walk to cool down. My running felt good, despite the twinge of asthma. I have a long way to go, literally and figuratively, but I feel I am making good progress. Finished with 20 minutes of stretching and 20 minutes of myofascial release with roller ball and massage roller.
Dinner was 2 eggs and 2 cups of roasted winter vegetables, a handful of raw almonds, and a cup of rosemary and mint tea. Supplements 1000mg Ester-C, 2000mg MSM.
My swim felt good today. I am pleased that I can swim nearly 3 miles without difficulty. I do wish I could swim faster, but as they say, "You can't win a triathlon in the swim, but you can lose it there." Meaning many people exert far too much energy to make a fast swim, and that can leave them depleted later in the race. Speed is not my strength. Strength is my strength. I am strong, and building my endurance based on that strength. I do not expect to be in the winner's circle, that is not why I do this, I do it because I love it.
Formulating A Plan
I am starting to formulate plans to increase my distances in all three disciplines.
Starting today I will be adding at least 2 long swims per month by swimming on saturday morning, or possibly by getting off work a bit early on friday. This is in addition to my regular 75 minutes twice a week. Once The Cove is back up to temperature I will resume my open water swimming with my long swim on friday afternoon.
I need to get a few cold weather cycling gear items, in particular a decent pair of gloves. I don't plan on being so hardcore as to go out in the driving rain to ride, but we get plenty of milder weather around here, when the rain gives us a break, and the temperatures are tolerable. For winter cycling, since the roads in my area have no shoulders, plus blind corners and high log truck traffic, is to load my bike in the truck, drive to my son's house in Mulino, and ride Hwy 213 from there into I205. This route has a good bike lane, decent scenery, and some very challenging hills. That would give me a 30 mile ride of all long hills, and I can always do a double when I want more miles. It has the added advantage that I would get to see my grandson.
I need to increase my running mileage gently. I am only running an easy 3 miles right now, and my knees are feeling delicate, I don't want to risk damaging myself this early in the season. I figure that by continuing with easy runs, adding a little mileage every week, while really ramping up in swimming and cycling, that by the time summer rolls around I can start hitting the trails for longer distances. I wish I could find a trail system closer to home to run with the dogs. There is a great series of trails up in the foothills, but they are closed for another few months, and they are a solid 30 minute drive.
So much planning to do. Being self-coached, having a full time job, and the fire district, I have to be a tactician as well as an athlete. There is never enough time in the day. Speaking of which, time to stop writing and head to the pool, I am hoping to get in 3 miles this morning.
Starting today I will be adding at least 2 long swims per month by swimming on saturday morning, or possibly by getting off work a bit early on friday. This is in addition to my regular 75 minutes twice a week. Once The Cove is back up to temperature I will resume my open water swimming with my long swim on friday afternoon.
I need to get a few cold weather cycling gear items, in particular a decent pair of gloves. I don't plan on being so hardcore as to go out in the driving rain to ride, but we get plenty of milder weather around here, when the rain gives us a break, and the temperatures are tolerable. For winter cycling, since the roads in my area have no shoulders, plus blind corners and high log truck traffic, is to load my bike in the truck, drive to my son's house in Mulino, and ride Hwy 213 from there into I205. This route has a good bike lane, decent scenery, and some very challenging hills. That would give me a 30 mile ride of all long hills, and I can always do a double when I want more miles. It has the added advantage that I would get to see my grandson.
I need to increase my running mileage gently. I am only running an easy 3 miles right now, and my knees are feeling delicate, I don't want to risk damaging myself this early in the season. I figure that by continuing with easy runs, adding a little mileage every week, while really ramping up in swimming and cycling, that by the time summer rolls around I can start hitting the trails for longer distances. I wish I could find a trail system closer to home to run with the dogs. There is a great series of trails up in the foothills, but they are closed for another few months, and they are a solid 30 minute drive.
So much planning to do. Being self-coached, having a full time job, and the fire district, I have to be a tactician as well as an athlete. There is never enough time in the day. Speaking of which, time to stop writing and head to the pool, I am hoping to get in 3 miles this morning.
Training Log 01102014.23:30
Training Log, Stardate 01102014.23:30
Once again, I did not get enough sleep. Got to sleep about 11:00 pm, woke at 2:am, but only lay awake for about 30 minutes. Woke at 5:30am. Drank a pint of water, then poured a cup of black coffee with 1/4 tsp organic evaporated cane juice.
Cycling morning (indoors, with bike up on trainer, the weather is nasty) 70 minutes at high cadence, moderate resistance. 5 minutes stretching. Consumed a banana immediately after to help restore glycogen.
Breakfast: 2 egg breakfast burrito. Forgot to take my supplements. Drank a liter of water on my drive to work.
2nd breakfast: Clif Bar and banana. Snacks: 1/2 cup raw almonds and filberts, 2 black bean brownies.
My eating got off a bit today, I worked until 2:30 (my normal lunch time) then clocked out and headed home. Ate another Clif Bar and banana.
Had to shop for supplies, I was out of bananas, spinach, avocados, hemp protein, and eggs. Hit the Goodwill and got a brand new Speedo, size 10, for $5 (score!), and a hard softball (seems contradictory) for some myofascial release work.
Ate a bowl of granola, 2 black bean brownies, and a cup of black coffee for a pre-workout snack, did some chores then started my workout late.
Evening workout: 30 minutes cycling to warm up. 60 minutes of leg/glute work: 3 sets each 18" Step-ups, hip dips, single leg calf raises, single leg dead lift, single leg squat, split squat, wide leg squat, dead lift, clamshell, leg sweep, donkey kick. Finished with 20 minutes of stretching and 20 minutes of myofascial release with ball and massage roller (homemade, by me with pvc pipe and couplers for about $3).
Late Dinner: Smoothie with spinach, black cherry and cranberry juices, brown rice and hemp protein powders, 1 egg, banana, dash of agave nectar. Also a handful of corn/wholegrain/sweet potato chips, and an orange. Supplements: 1000mg Ester-C, 2000mg MSM.
My morning cycling felt great, once my legs woke up. I can maintain a high cadence without strain. I would like to get a heart rate monitor so I can better track my level of exertion, those "in the know" say it is an excellent way to know just how hard to push yourself during training and is more reliable than going by perceived level of exertion. Training alone does have the disadvantage that I may not push myself quite as hard when I train alone as I might if I was training with a group. On the other hand, this way I am not overextending myself by trying to compete with other athletes (and comparing myself to them) when I need to be focusing on my own level of training, fitness, and proper technique. The thing I love about what I am doing is that it is an individual sport, and it is all up to me.
Once again, I did not get enough sleep. Got to sleep about 11:00 pm, woke at 2:am, but only lay awake for about 30 minutes. Woke at 5:30am. Drank a pint of water, then poured a cup of black coffee with 1/4 tsp organic evaporated cane juice.
Cycling morning (indoors, with bike up on trainer, the weather is nasty) 70 minutes at high cadence, moderate resistance. 5 minutes stretching. Consumed a banana immediately after to help restore glycogen.
Breakfast: 2 egg breakfast burrito. Forgot to take my supplements. Drank a liter of water on my drive to work.
2nd breakfast: Clif Bar and banana. Snacks: 1/2 cup raw almonds and filberts, 2 black bean brownies.
My eating got off a bit today, I worked until 2:30 (my normal lunch time) then clocked out and headed home. Ate another Clif Bar and banana.
Had to shop for supplies, I was out of bananas, spinach, avocados, hemp protein, and eggs. Hit the Goodwill and got a brand new Speedo, size 10, for $5 (score!), and a hard softball (seems contradictory) for some myofascial release work.
Ate a bowl of granola, 2 black bean brownies, and a cup of black coffee for a pre-workout snack, did some chores then started my workout late.
Evening workout: 30 minutes cycling to warm up. 60 minutes of leg/glute work: 3 sets each 18" Step-ups, hip dips, single leg calf raises, single leg dead lift, single leg squat, split squat, wide leg squat, dead lift, clamshell, leg sweep, donkey kick. Finished with 20 minutes of stretching and 20 minutes of myofascial release with ball and massage roller (homemade, by me with pvc pipe and couplers for about $3).
Late Dinner: Smoothie with spinach, black cherry and cranberry juices, brown rice and hemp protein powders, 1 egg, banana, dash of agave nectar. Also a handful of corn/wholegrain/sweet potato chips, and an orange. Supplements: 1000mg Ester-C, 2000mg MSM.
My morning cycling felt great, once my legs woke up. I can maintain a high cadence without strain. I would like to get a heart rate monitor so I can better track my level of exertion, those "in the know" say it is an excellent way to know just how hard to push yourself during training and is more reliable than going by perceived level of exertion. Training alone does have the disadvantage that I may not push myself quite as hard when I train alone as I might if I was training with a group. On the other hand, this way I am not overextending myself by trying to compete with other athletes (and comparing myself to them) when I need to be focusing on my own level of training, fitness, and proper technique. The thing I love about what I am doing is that it is an individual sport, and it is all up to me.
Thursday, January 9, 2014
Accountability
I have decided to start an actual training log so I can keep decent records of my progress (or lack thereof). Since a "blog" is actually a "web log" I figure this is as good a place as any to keep myself on track and accountable. I don't do this to boast, or elevate myself in the eyes of others, I actually do write these postings as a way of documenting my own trials and travails. I enjoy going back and reading posts from a year ago. I think my favorite is my blog about my first swim. 18 months ago, and I barely managed to swim 20 laps, with frequent rests, and left the water trembling with exhaustion. Now I can swim over 100 laps without stopping and leave the water mildly tired across the shoulders, but otherwise feeling great. I only wish I could make such great strides with my running.
As usual, I digress. I am going to start logging my daily workouts, how I felt, how they made me feel, what I am eating, how well I am recovering, and even how I am sleeping. Yes, I know I write about this stuff all the time, but between the anecdotal narratives and inner musings of a latecomer to the endurance world, I am going to actually Log my training. So, here goes (and I am not sure just how well I will be able to stay away from anecdotal narratives even while trying to just get in the facts):
Training Log Stardate 01082014.21:50
Fell asleep last night after 11:00pm, woke at 1:00pm for about 30 minutes, remainder of sleep was broken up by night sweats.
Woke at 5:15, drank 1 pint of water while getting into workout gear.
Cycled 15 minutes to warm up.
Treadmill: Ran 3 miles at a slow 5.2 mph, with 3 short walking breaks during mile 3 as my asthma was starting to flare up. (*note to self* start taking asthma medication again). My legs felt good, but I am having a few issues with asthma when I run, but I am hopeful it will settle down as I get more proficient with my running. I need to increase my speed, but at this point my asthma won't allow it. I am intentionally starting slow and easy this season, since I am all to capable of crippling myself with zeal. I know I can run further and faster, but my knees are tender, and my asthma lurks just over my shoulder.
Cycled 15 minutes to cool down.
Stretched 5 minutes.
Breakfast: Black coffee with 1/4 tsp evaporated cane juice, 2 egg breakfast burrito
Supplements: 1000mg Vitamin C (Ester-C with bioflavinoids), 2000mg MSM, 500mg Niacin
Drank 1 liter of water on drive to work
Food "Bucket" (the mass amount of food I take to work and divide into several meals, starting with 2nd breakfast at 9:30): 1 pint roasted autumn vegetables, 2 hardboiled eggs, 3 bananas, 1 orange, 1 Clif Bar, 1 black bean brownie, 1/2 cup raw almonds, almond crackers, 1 slice pumpkin bread.
5:45 Swim. I did not count laps tonight, I got distracted by leaky goggles and lost count, instead I just swam steady, no breaks for 70 minutes. Tonight I swam predominantly Crawl, alternating hand paddles or not, doing a length of backstroke about every 5 to 10 laps. My strokes felt long and strong, my endurance felt excellent. I am hoping to add a 2 to 3 hour swim once a week to the regimen to really boost my endurance. Ate my last banana immediately after leaving the swim center.
Dinner: Smoothie made with black cherry and cranberry juices, spinach, banana, and brown rice protein powder. 2 vegan tacos with spinach, guacamole, sunflower seeds.
Supplements: 1000mg Ester-C, 2000mg MSM
Bedtime snack: Herbal tea with honey, and a black bean brownie.
The first of many entries.
As usual, I digress. I am going to start logging my daily workouts, how I felt, how they made me feel, what I am eating, how well I am recovering, and even how I am sleeping. Yes, I know I write about this stuff all the time, but between the anecdotal narratives and inner musings of a latecomer to the endurance world, I am going to actually Log my training. So, here goes (and I am not sure just how well I will be able to stay away from anecdotal narratives even while trying to just get in the facts):
Training Log Stardate 01082014.21:50
Fell asleep last night after 11:00pm, woke at 1:00pm for about 30 minutes, remainder of sleep was broken up by night sweats.
Woke at 5:15, drank 1 pint of water while getting into workout gear.
Cycled 15 minutes to warm up.
Treadmill: Ran 3 miles at a slow 5.2 mph, with 3 short walking breaks during mile 3 as my asthma was starting to flare up. (*note to self* start taking asthma medication again). My legs felt good, but I am having a few issues with asthma when I run, but I am hopeful it will settle down as I get more proficient with my running. I need to increase my speed, but at this point my asthma won't allow it. I am intentionally starting slow and easy this season, since I am all to capable of crippling myself with zeal. I know I can run further and faster, but my knees are tender, and my asthma lurks just over my shoulder.
Cycled 15 minutes to cool down.
Stretched 5 minutes.
Breakfast: Black coffee with 1/4 tsp evaporated cane juice, 2 egg breakfast burrito
Supplements: 1000mg Vitamin C (Ester-C with bioflavinoids), 2000mg MSM, 500mg Niacin
Drank 1 liter of water on drive to work
Food "Bucket" (the mass amount of food I take to work and divide into several meals, starting with 2nd breakfast at 9:30): 1 pint roasted autumn vegetables, 2 hardboiled eggs, 3 bananas, 1 orange, 1 Clif Bar, 1 black bean brownie, 1/2 cup raw almonds, almond crackers, 1 slice pumpkin bread.
5:45 Swim. I did not count laps tonight, I got distracted by leaky goggles and lost count, instead I just swam steady, no breaks for 70 minutes. Tonight I swam predominantly Crawl, alternating hand paddles or not, doing a length of backstroke about every 5 to 10 laps. My strokes felt long and strong, my endurance felt excellent. I am hoping to add a 2 to 3 hour swim once a week to the regimen to really boost my endurance. Ate my last banana immediately after leaving the swim center.
Dinner: Smoothie made with black cherry and cranberry juices, spinach, banana, and brown rice protein powder. 2 vegan tacos with spinach, guacamole, sunflower seeds.
Supplements: 1000mg Ester-C, 2000mg MSM
Bedtime snack: Herbal tea with honey, and a black bean brownie.
The first of many entries.
Wednesday, January 8, 2014
The Beauty Of It All
I have been letting my mind race ahead to my racing and training schedules. I admit, I feel as if I'm not training hard enough right now, that I should be devoting more time and energy to base building. Then I remind myself that although it is important to train enough, it is also important to not burn myself out early in the game. I have been following the Number One Rule in Ironman Training: Train Every Day. Yes, I do take mellow days, and although I cycle almost every day, in all other aspects of my training I am careful to alternate days with my workouts. I am running three times a week, swimming three times a week, weight training upper body twice a week, leg strength training twice a week, core twice a week. Damn, that is a lot of workouts crammed into a week. Maybe I am training plenty right now. You may ask yourself just how I manage to do so many workouts. I use cycling as my warm up for strength training and core, usually cycling 60-75 minutes. I also cycle as a warm up for running. On swim days I usually cycle in the morning, since I swim in the evening. As I move into spring I plan on asking if I can get off work an hour early on fridays so I can swim 2 to 3 miles in The Cove, and follow the swim with bike or run, so that every friday will be a decent brick workout. Soon, I imagine I will be devoting at least half of my weekend hours doing intensive, long rides or runs, or both. I know I am insane, but I get giddy thinking about my pending training schedule. That is the beauty of it all, I love to train. As excited as I am to toe the line at my first ultra-endurance event, I am even more excited to train. For me it truly is not the destination, but the journey. That is the beauty of it all.
Tuesday, January 7, 2014
Train To Live, Live To Train
Recent events, and events over the last year or so have made me think that I am not suited to having a social life. Not with my current, action packed schedule anyway. I just don't have much time to spare outside of work, home, and training. At various times, the highs and lows of life, I have wondered if I have chosen my training path to guard myself from having to have a social life, a real, grown-up relationship, a partner in crime? Have I diverted so much time and energy into training to avoid feeling like I should be out in the world? Then I come back to the same realization: I am doing exactly what I want to do, and what I have wanted to do for over a decade. Long have I wanted to be able to devote the time and energy necessary to be able to accomplish amazing feats of endurance. Oh, I haven't reached that level yet, not by any stretch of the imagination, but I am working towards it, feeling the possibilities, reaching for dreams I had thought beyond my grasp, making up for lost time.
Fifteen years ago, there was a yearly event called "The Eco Challenge." Mixed gender teams of four raced across a country, through the wilds, over hill and dale, mountain and river, forest and ravine. They traveled mostly on foot, but there would be several specific challenges such as traveling via horseback, swimming, rappelling. It took the teams over a week to travel the distance. We watched the race several times, as a family, and I remember telling my sons, "When you are grown, wouldn't it be epic to do something like that?" I still think it would be epic to do something like that. Over the years, I have watched the Ironman championship on Kona, and yearned to compete in something as grueling. But I have always put these dreams on hold for other aspects of life. Some aspects, like raising a family, were worth putting my own pipe dreams on the back burner. But other things, years of trying to adjust my life to the lives of others, with no real gain for me, were not my best use of years I will never regain. But that is the past, this is the now.
Now I want to train. I want to train to live my life the way I have dreamed. I want to live to train as hard as I can, to achieve what seemed only pipe dreams. I have the dedication, and just enough of an obsessive compulsive nature to narrow my focus to the point of near neurosis. I think that it just may be my willingness to channel my energies on such a focused goal that makes me less than an ideal mate in the eyes of most rational, normal guys. I have realized though, that it is a sacrifice I am willing to make. These are not dreams for the faint of heart, I already question my sanity. But if I am going to dream, I want to dream big. I won't allow myself to disregard my own desires again, I am reaching for the the stars. I want to truly live my life, live it in such a way that dreams are not dreams, but my own reality. I will train to Live that Life. I will train to live, and live to train, and in the end, it will be epic.
Fifteen years ago, there was a yearly event called "The Eco Challenge." Mixed gender teams of four raced across a country, through the wilds, over hill and dale, mountain and river, forest and ravine. They traveled mostly on foot, but there would be several specific challenges such as traveling via horseback, swimming, rappelling. It took the teams over a week to travel the distance. We watched the race several times, as a family, and I remember telling my sons, "When you are grown, wouldn't it be epic to do something like that?" I still think it would be epic to do something like that. Over the years, I have watched the Ironman championship on Kona, and yearned to compete in something as grueling. But I have always put these dreams on hold for other aspects of life. Some aspects, like raising a family, were worth putting my own pipe dreams on the back burner. But other things, years of trying to adjust my life to the lives of others, with no real gain for me, were not my best use of years I will never regain. But that is the past, this is the now.
Now I want to train. I want to train to live my life the way I have dreamed. I want to live to train as hard as I can, to achieve what seemed only pipe dreams. I have the dedication, and just enough of an obsessive compulsive nature to narrow my focus to the point of near neurosis. I think that it just may be my willingness to channel my energies on such a focused goal that makes me less than an ideal mate in the eyes of most rational, normal guys. I have realized though, that it is a sacrifice I am willing to make. These are not dreams for the faint of heart, I already question my sanity. But if I am going to dream, I want to dream big. I won't allow myself to disregard my own desires again, I am reaching for the the stars. I want to truly live my life, live it in such a way that dreams are not dreams, but my own reality. I will train to Live that Life. I will train to live, and live to train, and in the end, it will be epic.
Saturday, January 4, 2014
The Hunger
I have been increasing my workouts incrementally. Adding intensity and duration, and doing double workouts at least 4 days a week, one before work, one in the evening. One side effect of this it The Hunger. That is how I think of it. It is an insatiable appetite. I am hungry all the time. All. The. Time. I eat huge amounts of food, and am hungry an hour later. This is one reason I only keep healthy food in my house, this way I know that when I go rummaging through the cupboard, cramming anything into my mouth that comes into my hand, at least it has nutritious benefits. I eat at least 5 times a day, and not little snacks. On work days I eat two breakfasts, the first is usually a 2 egg breakfast burrito, the second is a Clif Bar and banana. Then I have a pre-lunch snack of raw almonds and a banana, or maybe my homemade pumpkin bread with peanut butter. Lunch is a pint jar full of my wild grains/quinoa blend, and another pint jar of roasted winter vegetables, plus a banana, and maybe a slice of pumpkin bread, or another Clif Bar, depending on what workout I have planned for later in the day. When I get home from work I usually have a handful of almonds and maybe another banana before my workout. Dinner, post-workout, is usually a smoothie made with spinach, banana, juice, rice protein, hemp protein, and maybe a raw egg, alongside a more normal dinner item like vegan, spinach tacos, or eggs over roasted potatoes. Bedtime snack is rosemary tea, and a handful of dark chocolate chips. So you see, I do not shirk when it comes to stuffing my face. The problem is, that is my "normal" daily intake of food, but lately, as I ramp up my workouts, that is not enough food. I have been having mega carb cravings, and satisfying them with massive amounts of food. Today was potato day. I have been craving taters, so my lunch was a heaping plate of rosemary roasted Yukon Golds topped with two over easy eggs, followed by 1/4 pan of black bean brownies (which are delicious, by the way... high protein, low sugar, low fat, and gluten free). I was hungry less than an hour later. Post-workout dinner was a bowl full of potato salad made with leftover roasted potatoes (I cooked 6 medium potatoes, and ate all of them in two meals), and 1/4 pan of brownies. I keep thinking my appetite will taper off, but it doesn't seem to be. Oddly, my weight has stayed a consistent 158-ish since late summer. So I guess I am okay eating mass quantities of healthy food, as long as I am working out enough to compensate for my lumberjack appetite. I guess I have the fear that I will step on the scale and will suddenly see it jump up 20 pounds or so. But honestly, I eat rocket fuel, I don't put crap in my body, I don't eat empty calories. So, I know that as I steadily increase my workouts, and winter slips into spring, even if I were to put on a few off-season pounds, they won't stick around. But it is frustrating, this hunger, as if I am an empty void, a black hole, a bottomless pit. As long as I am training, I can assuage The Hunger.
Friday, January 3, 2014
You Know You're A Swimmer When...
You know you're a swimmer when:
You have water in your ear, all the time.
You think everything smells like chlorine, and then you realize the smell is coming from your own nasal passages, from being douched with pool water.
You have goggle marks around your eyes that last for 24 hours.
You never have to shower at home.
Your shoulders click when you put on your jacket.
You have tendrils of blonde hair from where it chronically slips out from the swim cap.
The words Good Stroke, Grab, Pull, and Breast have absolutely no sexual connotations.
You're hungry all the time. All. The. Time.
When you need two suits because one is always drying on the shower rod.
You lie awake in bed, thinking of the perfect reach, grab, and pull.
You spend a ridiculous amount of time on YouTube watching swim videos.
You would rather spend New Year's Eve at the pool.
I know I'm a swimmer because I would rather be at the pool or in The Cove than almost anywhere else. If I ever reach a point where I can't do triathlon, or maybe don't want to anymore, I may aim to become a distance swimmer. I know there is a swim club in Portland that does regular 6 mile swims on the Willamette, but the Willamette... ewww. I know I'm a swimmer because I have become obsessed with the perfect stroke, and silent swimming. I would rather swim smooth and silent than fast. I have come to love swimming more than I would have ever imagined.
You have water in your ear, all the time.
You think everything smells like chlorine, and then you realize the smell is coming from your own nasal passages, from being douched with pool water.
You have goggle marks around your eyes that last for 24 hours.
You never have to shower at home.
Your shoulders click when you put on your jacket.
You have tendrils of blonde hair from where it chronically slips out from the swim cap.
The words Good Stroke, Grab, Pull, and Breast have absolutely no sexual connotations.
You're hungry all the time. All. The. Time.
When you need two suits because one is always drying on the shower rod.
You lie awake in bed, thinking of the perfect reach, grab, and pull.
You spend a ridiculous amount of time on YouTube watching swim videos.
You would rather spend New Year's Eve at the pool.
I know I'm a swimmer because I would rather be at the pool or in The Cove than almost anywhere else. If I ever reach a point where I can't do triathlon, or maybe don't want to anymore, I may aim to become a distance swimmer. I know there is a swim club in Portland that does regular 6 mile swims on the Willamette, but the Willamette... ewww. I know I'm a swimmer because I have become obsessed with the perfect stroke, and silent swimming. I would rather swim smooth and silent than fast. I have come to love swimming more than I would have ever imagined.
Wednesday, January 1, 2014
Time To Bump It Up
The time has come for me to bump up the intensity of my training. I have added running back into the regime, starting slow and easy so I can avoid any problems like the strained piriformis I suffered nearly a year ago. The plan is to slowly add distance and speed to properly build a solid running base. Today I ran an easy 2-1/2 miles sandwiched between a 20 minute warm up on the bike, and then a 70 minute harder ride. By next week I should be running an easy 3 miles. By the end of summer a half marathon should be a stroll in the park.
To really up the ante though, I am going to start pushing my swim and cycling. I have a good, strong base in both, so it is time to add intensity and duration. Last night, to test myself, I decided that a good way to ring out the old year was to see if I was capable of a 5K swim, the distance of the swim I will be doing in September. It probably was not wise to have swam the night before, and put myself through sets of my Individual Medley drill (laps alternating crawl, breast, and back strokes), and kicking drills as well. I haven;t been sleeping well, so I was tired when I arrived at the pool at 4pm, and the first dozen or so laps proved my muscles were not at their sharpest either. To top it off, the niggling pains in my left shoulder and right elbow that had bothered me during my last swim were all too present, and giving me grief. But I decided to take it easy, focus on form, take long, full strokes, and find my pace. It worked. Granted, I was a full mile into the swim before my muscles and joints settled down and let me swim in peace. Then it was just a matter of keeping my head down and my arms moving. I did start feeling the burn across my shoulders and down my triceps, but it wasn't unmanageable, or even uncomfortable, it was just my muscles letting me know they were working well for me. The last 20 laps I made sure to keep my strokes smooth and quiet, my reach long, and the stroke strong all the way through until my thumbs grazed my thighs. I powered through the last 10 laps, letting myself push a little harder, to prove to myself that I could. I thought about swimming longer, just to see how far I could go, but decided to stop at 107 laps. In retrospect, I wish I would have gone another 3 laps, since I fell short of a 5K by 100 yards. Oh well, I swam a solid 3 miles, and that is good enough for the moment. I was pleased that when I got out of the pool and walked to the locker room I felt good; tired across the shoulders, but my energy was good, and I felt great from the hips down. That is key; being able to pull off a long swim and get out of the water with ample energy for the duration of the event. As with all things, I have done plenty of research on swim training. Because of this, I have added the Individual Medley drill, to work all the muscles in my upper body, as well as to lessen the chance of repetitive stress injuries from doing countless miles of just the crawl. I figured out that it takes me about 1000 strokes to swim a mile, that is 1000 rotations of each shoulder per mile. I usually swim 1-1/2 miles on an easy night, so 1500 strokes at least twice a week. That is a lot of repetitive stress, and it ain't going to get any less. One key that my research has verified, to no surprise, is that to swim long and easy, you have to swim long, frequently. To this end I am going to try to add 2 long swims per month, aiming for 3 or more miles each time. That should get me to September in great form, if my shoulders hold out.
I have also begun to increase my cycling. Not a lot yet, but aiming for 80 to 90 minute sessions instead of my standard 60 minutes. I am also increasing the intensity with harder gear loads and higher cadence. It is kinda funny, I used to have a tough time pedaling at an 85 rpm cadence, now my standard is about 98 rpms. That is huge. I need to increase average mph as well, if I want to be able to finish the Epic 250K in under 13 hours. 250K. Two Hundred and Fifty Kilometers. I am beginning to think that there is something seriously wrong with me. Maybe so, But none the less, it is time to bump up the training.
Subscribe to:
Posts (Atom)