Decide What You Want....

    I am feeling a little guilty for not keeping up with my writing. Today I read something that touched a spark:
Decide what it is you want.
Write that shit down.
Make a fucking plan
and work on it.
Every. Single. Day.
It brought to mind a mantra I have used for several years:
Rule #1: Train Every Day.
Rule  #2 Make a Plan.
Rule #3 Be prepared to change The Plan.

    I may not have an Ironman in my near future, but I make it a point to train every day. Honestly. Even on days that I'm not hammering on a decent, focused workout. On my "rest" days I am still getting in an hour or so of stretching and flexibility, with some core work thrown in for good measure.
    As we go rolling into the dark, cold days of winter I have fewer demands on my adulting time. Most of the house projects are on hold while the rain lashes the windows and the wind whips the trees. Sure, there will be a decent day now and then, and if it coincides with a day off from work I will go out and putter about. But for now, there isn't a lot of responsible projects on my plate. You know what that means? Yeah, I can get in more training hours.
    I did get my new running shoes, Hoka Bond 4s, and took them out for a quick spin. They are definitely heavier than my Sauconys, but the cushioning is undeniable. But I have to ease into running slowly and gently, despite the plush new kicks, so that won't add much to my training hours.
    Where I am really starting to ramp up is with my swimming. I was in the water 5 times this week. I am making it a point to have specific swim sessions, not just getting in and grinding out lap after lap after lap (though I need t do that now and then too). Tonight I hit the weight room for 30 minutes of heavy upper body weight work. I have decided to use machines twice a week since it lets me lift heavy without the need for a spotter. As always, I do Super Sets. I like working through my different muscle groups without wasting time resting between sets. I've been doing weight pyramid sets: starting with lower weight/higher reps, adding weight each set, until I am doing heavy weight/low reps. I usually do 3 or 4 exercises per Super Set, and 5 or 6 sets. Makes me nice and warm by the time I hit the pool. Tonight's swim was one of my favorites: Individual Medley; 100 yards each breast stroke and backstroke, 200 yards crawl. I like it because it works all my muscles, and it is easy to keep track of my lap count. Tonight I decided I really needed to Burn Off the Crazy, so I decided to "swim until I am done." I had no idea how long that would be, I started with the goal of a single mile. About half a mile into it I decided to shoot for a mile and a half. About 2/3 of a mile in I got the wild hare to go for 2 miles. Now, 2 miles isn't bad when it is all crawl. Crawl i designed to be efficient. Breast stroke and backstroke, however, not so much. Being a neurotic stroke counter I know it takes me 10 strokes to swim one length doing the crawl. Breast stroke takes 22, and backstroke takes 18. Double the strokes = double the time = double the energy. So, swimming 2 miles I.M. is the equivalent of swimming 3 miles. Yeah, I was kinda tired when I was done.
    I am ramping up my swim because I am determined to swim the Bridge Swim come this summer. I need to be able to swim for at least 3 hours in the pool without feeling too gruesome. Tonight I swam for a steady 95 minutes. Not that unusual, but a little longer than usual. 90 minutes needs to become a short, easy swim. And I am working towards that. I know if I swim 90 minutes of the crawl I won't be nearly as tired as I am right now,
    I have also increased my weight lifting/strength training considerably the last couple of months. Strength will increase my stamina. And Strength + Speed = Power.  When the day comes for the Bridge Swim I want to be able to have not only the endurance to finish, but I want to have the juice so I can swim the home stretch with power, beautiful form, and good cadence. In other words: I want to Finish Strong. And I want to have enough strength so that at the end of the swim, in front of all the onlookers, I can manage to get out of the water and back on dry land under my own power, and not so gassed I feel like puking. I think that is reasonable goal setting: Be able to climb out of the water on my own, and not vomit in public,
    So, this is me, Deciding what I want, writing that Shit down, making a fucking Plan, and working on it. Every. Single Day.

Running Shoes

    I have been really feeling the need to get my run mojo back. It is difficult to force the issue when I have such chronic pain in my feet, knees, and ankles. Too many years of sprained ankles and dislocating knees has left me in a sorry state. Arthritis has invaded with a passion these last few years. Yeah, it really pisses me off. Mostly, I have no one and nothing to blame but myself, and a lifelong disregard for my delicate connective tissue. Seriously, what high school kid is going to be too concerned about repeated sprained ankles during basketball season. And the knees. I blew them skiing, then added insult to injury by fighting, with the twisting and pivoting, and playing on broken ground. But all that is neither here nor there. It is done, past, and nothing I can do to change any of it. Though if I could go back in time and give my young self one piece of advice it would be, "Take care of your joints."
    Where all this has led me, at this moment, is the consideration of the Hoka One One running shoes. They are the super cushioned shoes that remind me of a combination clown shoe and marshmallow. They are so puffy they look like they were created for the Stay Puft Marshmallow Man. I have been devoted to my minimalist shoes for the last 5 years, loving the connection with the ground. Especially for trail running. But on the pavement I have needed more cushion. I loved my Saucony Virratas, but they were discontinued several years back and are a rare find. The Hoka has twice the cushion of the Virrata, and comes in a near zero drop. I have come to the point that I know if I am going to run on pavement I need all the padding I can get. The chronic pain in my feet and ankles, especially the left one, keeps me awake at night. This makes me a tad grumpy. Maybe, just maybe, if I can swaddle my feet in the marshmallowy goodness of the super cushioned Hoak I can start running again without additional damage being inflicted on my already angry joints.
    Yes, I am clutching at straws. But if I am to continue to compete in triathlon I have to be able to run. It is imperative. I don't want to be relegated to the occasional Sprint or Olympic distance. I want to keep training for long course. I still am holding onto the hope that I will get to another Iron distance event. But to do that I have to be able to run. I do enjoy running, and entering running events. It has made me sad to be sidelined. Maybe the Hoka shoes will let me train fully again. Maybe. Hopefully. Fingers crossed. Yes, clutching at strawa. I will keep you posted.

Fell Off The Wagon, A Little

    Fell off the wagon a bit today. I've been cutting back on carbs and upping my protein the last few weeks, trying to shake off my typical autumn Eat-Carbs-and-Sleep Hibernation mode. Today I am blaming post-Election duress. Yes, carbs make me happy. No-carbs makes me sad. It is a simple concept. It used to be cravings for mellowcreme pumpkins, York Peppermint Patties, and Butterfingers. Cravings that were almost irresistible. My nervous breakdown, nearly 5 years ago, was accompanied by an inability to stomach most foods. The only foods that didn't make me nauseous were oranges, and whey protein in warm milk, It was a great way to beat my sugar addiction. Now, my typical autumn cravings are basic carbs. Yes, healthy carbs, but more than I should be consuming except during heavy endurance training.
    Since I am in a build phase I know to lower my carbs and increase my protein. Which is exactly what has been going on the last few weeks. I have to say, being vegetarian, even most of my protein sources have a carbs, so going low-carb is almost impossible. Besides, like I said, carbs make me happy, low-carb makes me sad. Today I binged with sharp cheddar on fresh homemade, whole grain, gluten free bread. Not exactly a feeding frenzy, and still healthy for high carb.
    I mentioned a build period. I have increased my weight and strength workouts. I am on a three day rotation, mostly; legs, core, upper body. I used to go with a two day rotation, but I am giving myself an extra day of recovery between training sessions. I am also alternating heavy weight/lower rep, with lighter weight/higher rep. I'm also doing the 30 Day Squat Challenge: 3 days on, one day off, increasing reps by 5 each day. I am on day 8.
    Along with increased strength training, I am back in the pool religiously. The pool was closed for several weeks in October, really cutting into my swim routine. I feel like I am starting over with my swim endurance. No, not quite starting from ground zero, but I can definitely feel it. I did a great HIIT swim on Monday, and will be sure to have at least one HIIT, one Long Swim, and one Strength swim per week. Time to get back on a regular training program so I can be ready for the Bridge Swim in July.
    In the pool, after my swim, I am continuing with the physical therapy type leg workout in the water. Which includes side steps, high knees, butt kicks, side leg lifts, leg circles forward and back, and explosive jumps. It is a solid 30 minute workout, and I think it is vital for knee and hip strength for running. I am really hoping to get back to trail running sooner rather than later.
    I upped my bike time while the pool was closed, and am having a rest week right now. Having a cold a few weeks ago did put a damper on all cardio, my lungs were aching. I also discovered just how much sinus pressure can increase in the down facing position of aero bars. HIIT sessions will be back in the agenda soon enough. It is the best way to increase fitness without having to add hours and hours of training.
    So, back to carbs. I do love my carbs, but am feeling a twinge of guilt for overdoing it today. On the other hand, I have been training hard, so really, no damage done. Besides, tomorrow is a new day.

All About That Base

    All about that base, 'bout that base...  Yes, that is the plan, all about Base Building. Though I haven't been writing as much as I should, I have managed to get my training back on track, for the most part. The biggest impediment these last few weeks has been the weather. Yes, the sunshine was forcing me to finish up my summer projects at a frenetic pace. Knowing the rains were acomin' and there was too much to get done. It's hard to get in a solid arm workout when you've been scraping paint, sanding, priming, and painting a house. But now we are settling into the rainy season, and I can narrow my focus a bit.
    October has been tough. There were outdoor home improvement projects that had to be finished, cutting into my daylight hours. The pool was closed for two weeks for cleaning and resurfacing, and now will be closed again for the first part of next week, so my swim has suffered. Week before last I had several events that took up entire evenings (work and fire station annual events), which blew holes in training. Then last week I was hit with the wretched cold that has been going around, topped off with 2 days of an intestinal bug that left me feeling pretty hollow. But that was then, this is now. Back to a solid training schedule.
    Base Training, building the foundation of fitness that is essential to have solidly in place before you can really start pushing boundaries. I have managed to keep up with strength training and core work. My cardio has slipped a little from not spending enough time, as well as a week of sinus and respiratory viral distress. I am still having some congestion, so am forcing myself to take it easy. Maybe it is best that the pool is closed for a few more days, keeping me from going overboard in the chlorine laced air. I have been spending more time in the weight room at the club, focusing on leg work. I have stayed very consistent with upper body work, adding in some heavy work as well as swim specific strength training. Core strength is one thing a lot of people skimp on, but it is vital for swim/bike/run, especially once fatigue sets in. I do some level of core work on most days, and do at least 2 days a week of intense core work.
    I am looking ahead to next season and know that the two events I have to do are the Bridge Swim, and The Best in The West half-Iron. Those are essential. I am going to pay the entry fees fairly early in the year, to make sure I won't be able to back out. Hopefully I can remain injury free, which is where Base Training really comes into play. A strong base will help prevent injury later. Of course the Run is where I am most vulnerable. Knee and hip injuries have sidelined me the last 2 years. I have spent the better part of a year working on physical therapy, and strength training to try and prep myself to get back into a regular run schedule. I know I need to keep actual pavement pounding to a minimum, so I have to make up the gap with alternative training.
     I have 11 months until Best in The West, 9 months until the Bridge Swim. That may seem like a lot of time, but I know it will go by too quickly. The best way to deal with it is to follow the First Rule of Ironman: Train Every Day. Build the Base: Strength, Core, Cardio. Then: Swim, Bike, Run. So much to do, so little time.

2017 No Excuses

    Sitting here in a mucous fueled fog, fighting a cold and refusing to be sick, I am looking ahead to 2017. I always have to have one eye on the future, even if, like the last 2 years, there has not been much racing involved. I don't know that there will be very many races in 2017, but I have to make sure there are a few epic ones. There has to be a reason to train, a purpose, There has to be at least one good reason for me to drive myself, push past the pain, live happily with the aches.
    Last season I was deflated by the announcement that my A Race was cancelled, permanently. I shifted my sights to long swims, and a shorter triathlon, But those plans were sidelined as well.
    The coming season, 2017: No Excuses. I don't have a solid race schedule yet, or a corresponding training plan. I have a decent idea of what I want to accomplish next year, so that does give me a wide target for training. I will start with base building, as one should always do. Then, as I get events solidly on the calendar I can narrow my training focus.
    Right now, this minute, I need to get over this cold. But I also need to get in at least a token workout. I am thinking weight lifting, upper body, and maybe some core work. Adding strength is always appropriate, no matter what the training plan. Tomorrow is Leg Day followed by a moderate swim.
      Looking ahead to 2017. No Excuses. There will be epic events.

Food. The Good, The Bad, and The Ugly.

   A major downside of healthy eating habits is the healthier you eat, the healthier you have to eat. I am currently suffering the consequences of a week of injudicious choices. Okay, actually more than a week. I have been over-doing the carbs the last few weeks, and feeling the effects. This last week I have been in work and social situations with bad choices available, and me availing myself of them. I am really feeling it this evening. The general intestinal disquiet, bloating, heartburn brought on by consuming wheat hither and yon over a period of several days. I can get away with a bit of wheat now and then, but not in any quantity, and not several days in a row.  Adding insult to injury, my body is trying to come down with a cold, so I have added doses of decongestant and ibuprofin to the chaos.  Tonight I dosed myself with digestive enzymes and probiotics, and am now sipping herbal tea. Now is time to get back to stoking my system with the jet fuel it has become accustomed to, not kerosene that burns too cool and leaves a black smokey mess behind.
    I was talking with a friend this evening, a friend who has been on as arduous a personal physical journey as I have. He pointed out that when he backslid there would seem to be a delay between the transgression and the noticeable results. I have to agree here. I've been under some weird stress, starting about 6 weeks ago. Stress is the gateway drug to poor eating, disruptive workout plans, which leads to sleep troubles which lead to poor eating. It is a vicious cycle. Now, 6 weeks later, I am really noticing a few weeks of falling off the wagon.
    As of today the work and social events are now things of the past, as is the cause of the weird stress that bushwhacked me. No time like the present to get everything back online. Time to purge. Cleanse. Detox. I will get back to gluten free, cut back on the cheese (though I do so love cheese), lower my carb intake, avoid simple carbs. And cardio. Don't forget the cardio.

Off Season, Getting Back On Track

    Where has the time gone? Pretty sure no one has really noticed my absence here lately, but it has been a while since I posted. I haven't been as diligent with my training this last month as I would like. Partly because I don't have anything on the calendar to be training for, but there have also been mitigating circumstances that have caused a minor break in my habits. The pool was closed for nearly 2 weeks for cleaning and resurfacing. That threw a rock in the cogs, for sure. Then, this last week has been chockablock with outside responsibilities surrounding work and fire station events. I am not making excuses, well, not really anyway. But when an 8 hour work day then extends another 4 or 5 hours, it does make it tough to get in a decent workout. Add in the intruders that came over several times to lay claim to the tiny house, interrupting my peace, and it made for stress and chaos all around.
    Enough of excuses. I have been maintaining my strength and core workouts, even if my swim and cardio have dropped off the last few weeks. Where I have been failing though is in the nutrition arena. This time of year all I really want to do is eat carbs and sleep. Events at work and in various life circles have not helped me refrain from the carb indulgences. This weekend should be the last of the distractions though, as our annual Fire Station Chicken Dinner is tomorrow, with cleanup on Sunday, then I am back to a semi normal routine.
    Monday I will be back in the weight room and the pool, come hell or high water (okay, with the storm warnings for this weekend, high water could be a real thing). I will get back on track with training and nutrition, before the winter doldrums can claim me, and add that winter fat layer. I think that is where I am freaking out the most, I do not ever want to return to my previous, heavier self. Ever. I worked too hard to get where I am to let a month or two of overwork and stress derail me for life. So, Monday. Back on track. Off season training begins in earnest. Weights, strength training, core, cardio, plyometrics. I am on it like sweat on a runner. Back on track.