I put in 4 miles on the clock today. And then boxing.
I'll post my 5 week training schedule (give or take a few days leading up to race day) this weekend.
Not much left to lay down as a baseline. I'm ready for combination workouts. Swim and Ride or Ride and Run. I mentioned the bricks (Ride and Run) a few posts ago.
The trick is not just being able to run 3 miles. Or swim 400 meters.
It's being able to do all three, giving a strong effort in each. Obviously, it's a triathlon. But there's a mental portion of the race that I still need to prepare for.
The transition from each event to the next, being efficient with my output (upper body in the swim, major leg muscles during the ride, and controlled strides and form during the run) - that's the next part of training for me.
Take the swim, for example. My friend pointed out the most simple adjustments I could make, but as simple as they seem, I haven't practiced them enough to feel comfortable in the water.
Most of all, I need to get comfortable.
Thursday, July 29, 2010
Wednesday, July 28, 2010
Still a long way to go
Tonight was my soccer night. Indoor soccer is fast-paced, the clock never stops, and the ball is in play about 95% of the time. Because you can play the ball off of the walls, possession changes constantly. One second you can be moving at full speed in one direction, and then you have to stop and start in the opposite direction.
I was terrible. Let alone the 9 month lay off since I last played at full speed. My ankle held up great, by the way. It is completely healed. I was just slow and the conditioning required for indoor soccer showed me I'm just not there yet.
I have so much work to do, and tonight was a good indicator of that. I had intended to be on my bike this week, but I've been unable to get it tuned up for racing. I'll have it set by this weekend. In the mean time, I'm going to continue working on my swimming and cardio.
This seems like a slow week even though I've been putting in plenty of training time. With the race 5 1/2 weeks away, I feel that I'm at the half-way point in my preparation.
I'll be fine on the bike. Right now I'm dealing with a mental block about the swimming. I need to get over some basic problems with being in the water and work on basic technique.
I'm positive I'll be fine by race day. And with today's realization on the soccer field, I still have more building up to do before I'm ready for the race. Now I need to get some rest.
I was terrible. Let alone the 9 month lay off since I last played at full speed. My ankle held up great, by the way. It is completely healed. I was just slow and the conditioning required for indoor soccer showed me I'm just not there yet.
I have so much work to do, and tonight was a good indicator of that. I had intended to be on my bike this week, but I've been unable to get it tuned up for racing. I'll have it set by this weekend. In the mean time, I'm going to continue working on my swimming and cardio.
This seems like a slow week even though I've been putting in plenty of training time. With the race 5 1/2 weeks away, I feel that I'm at the half-way point in my preparation.
I'll be fine on the bike. Right now I'm dealing with a mental block about the swimming. I need to get over some basic problems with being in the water and work on basic technique.
I'm positive I'll be fine by race day. And with today's realization on the soccer field, I still have more building up to do before I'm ready for the race. Now I need to get some rest.
Tuesday, July 27, 2010
A lot of work to do . . .
I went through some swimming instruction today and . . . well, I'm a long way off from being able to get through the 400 meters. I'm confident I can get where I need to be, but today's session provided some insight into the type of work I still have to do.
Tomorrow is a workout day but with a twist. I'm playing indoor soccer, and it will complement the speed workout I did yesterday at the track. The threat of rain here the last two days (actually, it poured yesterday) has kept me off the road.
Today's a quiet day, not a lot to report. I'm down to 178 lbs and felt very strong throughout the sprint workout yesterday. I want to get all of my chores done tonight so I can get to bed early. I still need to get more rest.
Tomorrow is a workout day but with a twist. I'm playing indoor soccer, and it will complement the speed workout I did yesterday at the track. The threat of rain here the last two days (actually, it poured yesterday) has kept me off the road.
Today's a quiet day, not a lot to report. I'm down to 178 lbs and felt very strong throughout the sprint workout yesterday. I want to get all of my chores done tonight so I can get to bed early. I still need to get more rest.
Monday, July 26, 2010
Relax and Focus
Tonight, a speed work-out at the track following a 1.5 mile warm up.
I've done this speed training before as part of my soccer prep. It consists of interval work and a series of sprints at 100 and 50 meters. The intervals are housed inside 2400 meters (6 laps) at 200 meter upticks in pace and then active recovery.
I use it for soccer because I train my lungs to accelerate and then recover while still running. For triathlon training, I'm using this particular technique to shock my lungs out of the sustained-running pattern and adjust to the increases in need for oxygen.
It's just a complicated way of saying I'm changing things up for my body.
The sprints are strictly for building strength. I flow into the sprint, meaning I don't start from a cold stop. I jog into the 100 meters and then break it down into 3 segments.
First 25 meters, building up to a good speed, powering through the start and really pushing off. The next 25 I work my arms and start to straighten through the stride. The remaining 50 I relax and keep my speed steady.
The 50 meter sprints are mostly focused on generating power at the start. I work through the same cycle as the 100's, working on starting low and generating as much burst as I can, then straighten up and I pull off at 50 meters.
As much effort as I put into this workout, I really focus on relaxing and staying loose throughout the workout. I have a tendency to tighten up (I think I mentioned this in my first or second post) while running, and I'll get pains in my shoulders and shins. With so much movement required in the sprints, I just concentrate on not tightening up to keep the energy flowing where it needs to.
I've done this speed training before as part of my soccer prep. It consists of interval work and a series of sprints at 100 and 50 meters. The intervals are housed inside 2400 meters (6 laps) at 200 meter upticks in pace and then active recovery.
I use it for soccer because I train my lungs to accelerate and then recover while still running. For triathlon training, I'm using this particular technique to shock my lungs out of the sustained-running pattern and adjust to the increases in need for oxygen.
It's just a complicated way of saying I'm changing things up for my body.
The sprints are strictly for building strength. I flow into the sprint, meaning I don't start from a cold stop. I jog into the 100 meters and then break it down into 3 segments.
First 25 meters, building up to a good speed, powering through the start and really pushing off. The next 25 I work my arms and start to straighten through the stride. The remaining 50 I relax and keep my speed steady.
The 50 meter sprints are mostly focused on generating power at the start. I work through the same cycle as the 100's, working on starting low and generating as much burst as I can, then straighten up and I pull off at 50 meters.
As much effort as I put into this workout, I really focus on relaxing and staying loose throughout the workout. I have a tendency to tighten up (I think I mentioned this in my first or second post) while running, and I'll get pains in my shoulders and shins. With so much movement required in the sprints, I just concentrate on not tightening up to keep the energy flowing where it needs to.
Saturday, July 24, 2010
Losing Track
I'm not sure which post is which.
I do know I'm very, very tired, but in a good way.
I put in my 8-miler this morning. A very long run, and I ran it on the trail to avoid pounding on my joints for 8 miles.
I'm wrapping up my running on the right note. I raised my cario conditioning and have brought my leg muscle stamina to a good point where I can transition to cycling workouts.
My experience with cycling is that leg strength and stamina are very different and very complimentary. Hills can sap strength very quickly if you don't have stamina, so workouts can be relatively short since I run out of energy.
I'll still have a steep (hopefully short, though) ramp-up, similar to my running. But like my running, I'm anxious to dig in so I can get the most of each workout. Because my training schedule for the race is a bit compressed, I want to be efficient with my time and effort.
Tomorrow I'll put it an evening run, just a short recovery run to flush out today's long run. I'll post next week's workout schedule tomorrow night. I hope the cycling goes well - meaning no crashing.
I do know I'm very, very tired, but in a good way.
I put in my 8-miler this morning. A very long run, and I ran it on the trail to avoid pounding on my joints for 8 miles.
I'm wrapping up my running on the right note. I raised my cario conditioning and have brought my leg muscle stamina to a good point where I can transition to cycling workouts.
My experience with cycling is that leg strength and stamina are very different and very complimentary. Hills can sap strength very quickly if you don't have stamina, so workouts can be relatively short since I run out of energy.
I'll still have a steep (hopefully short, though) ramp-up, similar to my running. But like my running, I'm anxious to dig in so I can get the most of each workout. Because my training schedule for the race is a bit compressed, I want to be efficient with my time and effort.
Tomorrow I'll put it an evening run, just a short recovery run to flush out today's long run. I'll post next week's workout schedule tomorrow night. I hope the cycling goes well - meaning no crashing.
Friday, July 23, 2010
A Day Late
But not a training session short. Last night's training went exceptionally well. I put in my mileage and then hit up the gym.
With this being the last week dedicated almost exclusively to running, the workouts and energy output are starting to plateau just a bit. I was worried I would get bored before the point, trying to get my cardio back up to a good level. Fortunately, I got this far and I think keeping this blog has helped me not feel too good too early.
So I've been looking at all of my posts and want to take into this next weeks the same energy I brought to the running. Cycling isn't easy, and living in Austin, hills are just part of the landscape. I'm honestly not looking forward to the next ramp-up.
I have a couple of little rhymes that I use to get me through some of those hills. An old friend taught me this one and it's always been a major help on tough climbs, especially early on when your legs burn out after just one hill:
Light as a feather,
quick as a cat.
I repeat over and over while I'm grinding out a hill. I'll be spending the majority of my time on my bike over the next few weeks, and putting in more pool time. This last weekend is a figurative "catching my breath" before the next hard climb into the bike segment of Turi's Turbo Triathlon Training."
It's gonna hurt a little.
With this being the last week dedicated almost exclusively to running, the workouts and energy output are starting to plateau just a bit. I was worried I would get bored before the point, trying to get my cardio back up to a good level. Fortunately, I got this far and I think keeping this blog has helped me not feel too good too early.
So I've been looking at all of my posts and want to take into this next weeks the same energy I brought to the running. Cycling isn't easy, and living in Austin, hills are just part of the landscape. I'm honestly not looking forward to the next ramp-up.
I have a couple of little rhymes that I use to get me through some of those hills. An old friend taught me this one and it's always been a major help on tough climbs, especially early on when your legs burn out after just one hill:
Light as a feather,
quick as a cat.
I repeat over and over while I'm grinding out a hill. I'll be spending the majority of my time on my bike over the next few weeks, and putting in more pool time. This last weekend is a figurative "catching my breath" before the next hard climb into the bike segment of Turi's Turbo Triathlon Training."
It's gonna hurt a little.
Wednesday, July 21, 2010
Technical Difficulties
Blogspot had some issues yesterday and tried I did but I couldn't get my post to upload.
No matter. I put in my 5 miles and then did some work at the boxing. I'm very, very tired. I skipped my swim workout today to rest, get some nutrition, and rest some more. I'm getting to bed a little late tonight, but I've gotten some good recovery.
I'm still on schedule with the running. I'm turning the miles over faster and faster. Yesterday, Gabriela Gallegos, the race director, my friend, and a source of daily encouragement, suggested I mention bricks.
Bricks are cycling-running combos. The point is to get used to the jelly-leg feeling you'll get when you get off the bike and put on your running sneakers in the race. I've felt that sensation before and you'll need to make the mental and physical adjustments necessary to make the transition.
I've brought up the issue of yoga, but if you can't into yoga, don't have time, whatever the case, don't forget to stretch. A lot of the time I'm just too tired to even want to think of stretching after a workout. But the truth is you'll feel better while you recover and at the beginning of your next training session.
I'm feeling good about the race.
No matter. I put in my 5 miles and then did some work at the boxing. I'm very, very tired. I skipped my swim workout today to rest, get some nutrition, and rest some more. I'm getting to bed a little late tonight, but I've gotten some good recovery.
I'm still on schedule with the running. I'm turning the miles over faster and faster. Yesterday, Gabriela Gallegos, the race director, my friend, and a source of daily encouragement, suggested I mention bricks.
Bricks are cycling-running combos. The point is to get used to the jelly-leg feeling you'll get when you get off the bike and put on your running sneakers in the race. I've felt that sensation before and you'll need to make the mental and physical adjustments necessary to make the transition.
I've brought up the issue of yoga, but if you can't into yoga, don't have time, whatever the case, don't forget to stretch. A lot of the time I'm just too tired to even want to think of stretching after a workout. But the truth is you'll feel better while you recover and at the beginning of your next training session.
I'm feeling good about the race.
Monday, July 19, 2010
I Have No More Catchy Titles
So I'm in week 3. My legs aren't so dead today.
3 mile run: 27:03.
Not a fast run, not a slow run. Working on form still, and nutrition has slipped just a bit - need to make sure that breakfast is substantial enough to keep my stomach from screaming at me at 5 p.m.
After the run I went to the boxing gym and did a core workout. My abs have been really sore from the mileage - I'm surprised by how much work abs do during runs.
I feel good, with a bounce in my step. My legs aren't breaking down during the runs anymore. I'm happy I put down a shake before the workout. I was worried about bonking when I first started but it turns out to be an issue of diet.
I have a very active metabolism and I can underestimate it from time to time. When I'm just starting to feel hunger coming in, I need to eat. When I wait until I'm hungry, I can put down too much food. Feed the beast - in this instance, I'm the beast.
Tomorrow is another run day. Going to bed to get some rest. Nutrition and recovery. Diet and rest.
3 mile run: 27:03.
Not a fast run, not a slow run. Working on form still, and nutrition has slipped just a bit - need to make sure that breakfast is substantial enough to keep my stomach from screaming at me at 5 p.m.
After the run I went to the boxing gym and did a core workout. My abs have been really sore from the mileage - I'm surprised by how much work abs do during runs.
I feel good, with a bounce in my step. My legs aren't breaking down during the runs anymore. I'm happy I put down a shake before the workout. I was worried about bonking when I first started but it turns out to be an issue of diet.
I have a very active metabolism and I can underestimate it from time to time. When I'm just starting to feel hunger coming in, I need to eat. When I wait until I'm hungry, I can put down too much food. Feed the beast - in this instance, I'm the beast.
Tomorrow is another run day. Going to bed to get some rest. Nutrition and recovery. Diet and rest.
Sunday, July 18, 2010
Dead Legs
My legs are done. I ran an easy 3 miles today and felt my legs just dragging along. I mentioned yesterday needing to do some yoga to stretch them out. I'm considering a massage to help flush the muscles out. I'm really happy I've been going to Barton Springs to help keep the swelling in check.
I did some strength training later today - upper body. I'm keeping the weights light because I'm not training to power lift. I just want to be able to move my body efficiently.
This week's workout schedule will be more regimented. I have a strict schedule to keep to. This is the last week where I'll be concentrating almost exclusively on running. I said earlier I'd set a good baseline of cardio conditioning, and I feel comfortable with my lungs at this point.
Next week, I'll be riding more and then combining the rides and runs. This is a sprint distance so I can pile up the miles and cover the 20k cycling prep in plenty of time.
I'm still have plenty of work to put in in the pool.
This week's running schedule:
Monday: 3 miles
Tuesday: 5 miles
Wednesday: Swim, no run
Thursday: 5 miles
Friday: Swim, no run
Saturday: 5 miles.
I did some strength training later today - upper body. I'm keeping the weights light because I'm not training to power lift. I just want to be able to move my body efficiently.
This week's workout schedule will be more regimented. I have a strict schedule to keep to. This is the last week where I'll be concentrating almost exclusively on running. I said earlier I'd set a good baseline of cardio conditioning, and I feel comfortable with my lungs at this point.
Next week, I'll be riding more and then combining the rides and runs. This is a sprint distance so I can pile up the miles and cover the 20k cycling prep in plenty of time.
I'm still have plenty of work to put in in the pool.
This week's running schedule:
Monday: 3 miles
Tuesday: 5 miles
Wednesday: Swim, no run
Thursday: 5 miles
Friday: Swim, no run
Saturday: 5 miles.
Saturday, July 17, 2010
Weekend Workouts
Saturdays and Sundays are the best days for training.
I got up early, hit the trail, and then spent some time at Barton Springs to both cool off and work a little on my swimming stroke.
I put in a 5-mile run today. I kept time for the first few miles but then decided to enjoy the run without a ticking clock. I've been running a bit tense the last few times out, I've noticed. I'm holding my arms up to high, pinching my shoulders and causing lots of tension.
Today I worked on relaxing more through the run, keeping my stride efficient and relaxed. I've noted before that I can sometimes lean a bit forward during a run, so I like to check it regularly. It's best to check on downtown runs when I can catch my reflection in the windows.
I felt a little bit of a downturn in energy toward the end of the run. I could have eaten a higher calorie breakfast. Sometimes I worry about the spacing between meals and a workout. I'll need to read up on that to find my optimal time space after food and workout.
Tomorrow I'll put in a very light 3-mile jog (emphasis on jog) and then spend more time in the pool. I frustrated with my pacing - I still have a lot of work to do on my breathing.
All in all, my mind is in a good place. I need to nap sometimes after weekend morning workouts. I'm getting to bed and looking forward to a good day of training tomorrow.
I got up early, hit the trail, and then spent some time at Barton Springs to both cool off and work a little on my swimming stroke.
I put in a 5-mile run today. I kept time for the first few miles but then decided to enjoy the run without a ticking clock. I've been running a bit tense the last few times out, I've noticed. I'm holding my arms up to high, pinching my shoulders and causing lots of tension.
Today I worked on relaxing more through the run, keeping my stride efficient and relaxed. I've noted before that I can sometimes lean a bit forward during a run, so I like to check it regularly. It's best to check on downtown runs when I can catch my reflection in the windows.
I felt a little bit of a downturn in energy toward the end of the run. I could have eaten a higher calorie breakfast. Sometimes I worry about the spacing between meals and a workout. I'll need to read up on that to find my optimal time space after food and workout.
Tomorrow I'll put in a very light 3-mile jog (emphasis on jog) and then spend more time in the pool. I frustrated with my pacing - I still have a lot of work to do on my breathing.
All in all, my mind is in a good place. I need to nap sometimes after weekend morning workouts. I'm getting to bed and looking forward to a good day of training tomorrow.
Friday, July 16, 2010
Ready for the Weekend
Today's 3-mile run broke down like this. Mile 1: 10:28. Mile 2: 8:35. Mile 3: 8:14.
Not a bad break, and I'm targeting improvement on the first mile split. Tomorrow is another long run, stretching it out to 5 miles. The splits differences will be a lot smoother since I'll be careful not to move out too fast (I always get out too fast).
A friend who's a triahtlete is working with me tomorrow on my swimming technique. I need to be spending more and more time in the pool, so to maximize the effort I'm putting in, I want to be sure I'm training in the right way.
Today's run was a little more difficult than expected. My legs were feeling very tight and I will make some time after work to do some yoga to keep from knotting up. I used to look down on yoga, but after a month of daily yoga in Montreal last year, I'm a believer in the benefits. I regularly feel tightening in my Achilles; I guess one too many ankle injuries.
When I was doing yoga everyday, the pain went away. I feel lighter on my feet and certainly looked leaner. So, back to the yoga studio.
Time management is obviously very important. While training, I'm having to give up on meeting people after work, late dinners with friends, and weekend get-aways. On race day, I'll be happy I put in the full effort.
Not a bad break, and I'm targeting improvement on the first mile split. Tomorrow is another long run, stretching it out to 5 miles. The splits differences will be a lot smoother since I'll be careful not to move out too fast (I always get out too fast).
A friend who's a triahtlete is working with me tomorrow on my swimming technique. I need to be spending more and more time in the pool, so to maximize the effort I'm putting in, I want to be sure I'm training in the right way.
Today's run was a little more difficult than expected. My legs were feeling very tight and I will make some time after work to do some yoga to keep from knotting up. I used to look down on yoga, but after a month of daily yoga in Montreal last year, I'm a believer in the benefits. I regularly feel tightening in my Achilles; I guess one too many ankle injuries.
When I was doing yoga everyday, the pain went away. I feel lighter on my feet and certainly looked leaner. So, back to the yoga studio.
Time management is obviously very important. While training, I'm having to give up on meeting people after work, late dinners with friends, and weekend get-aways. On race day, I'll be happy I put in the full effort.
Thursday, July 15, 2010
Rest
Today was a rest day. My knee is completely recovered, but I was tired throughout the day so I took today as a rest day, with a weekend full of training just one day away.
It felt funny to take a rest day after writing yesterday about pushing through the tough spots. Keep working, right? I take comfort knowing that since last week, I've been able to increase my output during each run, so a rest day would do me lots of good.
The El Paso Times should be running the op-ed I submitted any day now. The op-ed will mention the blog and raceelpaso.org will post a link to this blog. I've kept it pretty folksy until now, but with a possibly more fitness-savvy reader, I'll have to be more precise about the routine I'm keeping and my nutrition record.
Not much else to report. I'm running a short 3-mile timed run tomorrow and then a long run on Saturday before a swimming clinic with a good friend who's a veteran triathlete. Going to bed early to rest up for a good, long weekend.
It felt funny to take a rest day after writing yesterday about pushing through the tough spots. Keep working, right? I take comfort knowing that since last week, I've been able to increase my output during each run, so a rest day would do me lots of good.
The El Paso Times should be running the op-ed I submitted any day now. The op-ed will mention the blog and raceelpaso.org will post a link to this blog. I've kept it pretty folksy until now, but with a possibly more fitness-savvy reader, I'll have to be more precise about the routine I'm keeping and my nutrition record.
Not much else to report. I'm running a short 3-mile timed run tomorrow and then a long run on Saturday before a swimming clinic with a good friend who's a veteran triathlete. Going to bed early to rest up for a good, long weekend.
Wednesday, July 14, 2010
Keep Working
The owner of the boxing gym where I train sometimes shouts that out at me when I'm working on the heavy bag. If you've ever watched a boxing bout or some type of physical combat sport, maybe you've said things like "why doesn't he keep punching?" or something similar.
The truth is, 3 minutes is a long time, especially when you're throwing punches. It's not just the arms, it's your back muscles, your shoulders, and your legs all working together to generate power. Believe me, one gets tired.
But today, when I was shadowboxing, it struck me that you just need to keep working. Even if you need to slow your pace or adjust your position/technique, keep working through the hard parts in your workout.
It's not the easiest thing to keep in mind when you're in the middle of a run, or smack in the middle of a hill on your bike, and you just want to stop. There's so much mental value to push through and keep working.
I don't get runner's high, this buzz that some people claim to feel when they're motoring along. I get a post-workout high. When I am recovering and I can truly enjoy the rest because I know I pushed through the hard parts. I didn't hold back.
It doesn't always work that way. Often I feel like I didn't put out enough effort or energy into a workout. But I keep working.
My knee seems to be back to normal and I'll put in some miles tomorrow. Today's boxing workout kept me on my routine of activity. Next week I'll keep to a more dictated pace. I've already accomplished what I wanted for these first two weeks - my cardio capacity is where it needs to be to keep working.
The truth is, 3 minutes is a long time, especially when you're throwing punches. It's not just the arms, it's your back muscles, your shoulders, and your legs all working together to generate power. Believe me, one gets tired.
But today, when I was shadowboxing, it struck me that you just need to keep working. Even if you need to slow your pace or adjust your position/technique, keep working through the hard parts in your workout.
It's not the easiest thing to keep in mind when you're in the middle of a run, or smack in the middle of a hill on your bike, and you just want to stop. There's so much mental value to push through and keep working.
I don't get runner's high, this buzz that some people claim to feel when they're motoring along. I get a post-workout high. When I am recovering and I can truly enjoy the rest because I know I pushed through the hard parts. I didn't hold back.
It doesn't always work that way. Often I feel like I didn't put out enough effort or energy into a workout. But I keep working.
My knee seems to be back to normal and I'll put in some miles tomorrow. Today's boxing workout kept me on my routine of activity. Next week I'll keep to a more dictated pace. I've already accomplished what I wanted for these first two weeks - my cardio capacity is where it needs to be to keep working.
Tuesday, July 13, 2010
Take Care of Yourself
The 6-mile run left me with a swollen left knee. I tore my ACL in that knee 8 years ago and have been able to play sports, run, and do pretty much everything with it since. Sometimes on long runs, especially after a long time off, it will swell a little bit. Like today.
So, I'm resting it. I went to the boxing gym today, worked for 60 minutes, and feel very good. I got my heart rate up to a high level, put in some aerobic and anaerobic time, and I feel great. I limited skipping rope to 6 minutes to keep from pounding on the knee.
I had sushi for dinner, great food and it never leaves me feeling bloated. I'm taking extra care to eat and refuel soon after my workouts and it's working. No more sluggishness because I wait too long to eat. I've checked the net for information on this and it seems that there's a 30-minute golden window after a workout in which you want to consume good calories.
Rest continues to be a sticking point. I can't expect to have endurance, energy, and power during my workouts if I'm not recharging my muscles, letting my joints heal and recover.
Breakfast is still a bit of a challenge, but getting up earlier to workout gives me extra time to get plenty of calories in early in the day.
If you feel some swelling or are developing some sensitivity in some joint or muscle (or anywhere for that matter), listen to your body and get some rest. There's still plenty of time before the race, something I remind myself of each day, and avoiding injury is a critical part of training.
My knee will dictate if I take tomorrow off or go for a 3-mile run. If it's still showing some inflammation, I'll go down to Barton Springs for some swimming work in the cold water.
Nutrition, rest, staying on schedule. Keeping it simple.
So, I'm resting it. I went to the boxing gym today, worked for 60 minutes, and feel very good. I got my heart rate up to a high level, put in some aerobic and anaerobic time, and I feel great. I limited skipping rope to 6 minutes to keep from pounding on the knee.
I had sushi for dinner, great food and it never leaves me feeling bloated. I'm taking extra care to eat and refuel soon after my workouts and it's working. No more sluggishness because I wait too long to eat. I've checked the net for information on this and it seems that there's a 30-minute golden window after a workout in which you want to consume good calories.
Rest continues to be a sticking point. I can't expect to have endurance, energy, and power during my workouts if I'm not recharging my muscles, letting my joints heal and recover.
Breakfast is still a bit of a challenge, but getting up earlier to workout gives me extra time to get plenty of calories in early in the day.
If you feel some swelling or are developing some sensitivity in some joint or muscle (or anywhere for that matter), listen to your body and get some rest. There's still plenty of time before the race, something I remind myself of each day, and avoiding injury is a critical part of training.
My knee will dictate if I take tomorrow off or go for a 3-mile run. If it's still showing some inflammation, I'll go down to Barton Springs for some swimming work in the cold water.
Nutrition, rest, staying on schedule. Keeping it simple.
Monday, July 12, 2010
Morning Run
I made the switch today to morning runs. The shift was easy-just need to get plenty of rest the night before.
6 mile run, 57 minutes flat. I timed the run to see how my muscular endurance compares to my cardiovascular condition. My lungs are stronger than my legs, but I was able to get good mileage splits. My last two miles were faster than the previous four.
The mornings runs are much better for my training schedule. I don't need to worry about getting home after work to squeeze in the training. I have the core of the workout complete and can dedicate the evenings to strength training or a cardio workout at the boxing gym.
I originally believe I could dedicate the month of August to swimming and be okay. I think I need to dedicate a total of six weeks to the swimming. Four is just not going to be enough.
Because I ran in the morning, I ate more during the morning and at lunch. Tonight, a small dinner and a recovery shake. Tomorrow morning: boxing gym.
6 mile run, 57 minutes flat. I timed the run to see how my muscular endurance compares to my cardiovascular condition. My lungs are stronger than my legs, but I was able to get good mileage splits. My last two miles were faster than the previous four.
The mornings runs are much better for my training schedule. I don't need to worry about getting home after work to squeeze in the training. I have the core of the workout complete and can dedicate the evenings to strength training or a cardio workout at the boxing gym.
I originally believe I could dedicate the month of August to swimming and be okay. I think I need to dedicate a total of six weeks to the swimming. Four is just not going to be enough.
Because I ran in the morning, I ate more during the morning and at lunch. Tonight, a small dinner and a recovery shake. Tomorrow morning: boxing gym.
Sunday, July 11, 2010
Weekend Schedule
I didn't get a chance to write on Friday or Saturday so I have some catching up to do.
Saturday was a good day. I split my long run into two segments: a 4-mile run and then late a 3-mile timed run.
Both runs were great, and I'm feeling good kicking the pace up some. I finished my 3-mile timed run in 26:48 so I'm starting to really find a good groove, especially in the third mile.
Tomorrow I'm putting in another longer run. I'm over the hot-lung hump which is what I call that early phase of running where you're really working against that burning feeling in your chest because your lungs are working extra hard because of the effort.
Once I get over that hump (I've encountered it before) I can focus on my legs, my form and technique. I sometimes lean forward when I run so I need to be conscious of leaning back a little. And with my legs recovering after about 8 months of very little running if any, I like being able to think about the work each muscle group is doing.
For recovery on Saturday, I went to Barton Springs and took a dip in the cold water and stood at the mouth of the pool's spillway for a free massage. Cold water is the best medicine for me. It helps me cool down and it helps reduce swelling.
I'll write about tomorrow morning's 6.5 mile run. Should be great, first thing in the morning, will surely fire up my metabolism, and get me eating more in the first part of the day.
Saturday was a good day. I split my long run into two segments: a 4-mile run and then late a 3-mile timed run.
Both runs were great, and I'm feeling good kicking the pace up some. I finished my 3-mile timed run in 26:48 so I'm starting to really find a good groove, especially in the third mile.
Tomorrow I'm putting in another longer run. I'm over the hot-lung hump which is what I call that early phase of running where you're really working against that burning feeling in your chest because your lungs are working extra hard because of the effort.
Once I get over that hump (I've encountered it before) I can focus on my legs, my form and technique. I sometimes lean forward when I run so I need to be conscious of leaning back a little. And with my legs recovering after about 8 months of very little running if any, I like being able to think about the work each muscle group is doing.
For recovery on Saturday, I went to Barton Springs and took a dip in the cold water and stood at the mouth of the pool's spillway for a free massage. Cold water is the best medicine for me. It helps me cool down and it helps reduce swelling.
I'll write about tomorrow morning's 6.5 mile run. Should be great, first thing in the morning, will surely fire up my metabolism, and get me eating more in the first part of the day.
Thursday, July 8, 2010
Day 4 - Losing track of the days
Once again, it's a little late, but tomorrow is a rest day before long runs on Saturday and a ride on Sunday.
Today I ran a timed 3-mile stretch and brought the time down to 27:40. I hope to shave more minutes off that time during the course of the month. Once I do, I'll feel more comfortable dedicating more and more time to my bike and swim.
I may have strayed past the boundaries of good training today, but in addition to the run, I decided to have some fun. I joined up with some friends at The University of Texas at Austin today for some basketball. I'm a firm believe in having fun while exercising.
Well, 2 hours later . . . I don't remember the last time I played basketball for that long in one stretch. But it was worth it. My heart rate was up, I was enjoying myself, and all in all, I think I put in an additional 3 miles on the court.
Rest and nutrition continue to be my themes. I found some really helpful tips on the internet, especially when it comes to eating post workout, which I talked about a little bit yesterday. Today I was quick to put down a smoothie right after basketball and then balanced out my carb/protein ratio. Lasagna.
Since tomorrow's a rest day, I'll try to find some nutrition tips, although with so much information out there it's difficult sometimes to find a reliable source. I'll do my best.
Hope you're having a good training week.
Today I ran a timed 3-mile stretch and brought the time down to 27:40. I hope to shave more minutes off that time during the course of the month. Once I do, I'll feel more comfortable dedicating more and more time to my bike and swim.
I may have strayed past the boundaries of good training today, but in addition to the run, I decided to have some fun. I joined up with some friends at The University of Texas at Austin today for some basketball. I'm a firm believe in having fun while exercising.
Well, 2 hours later . . . I don't remember the last time I played basketball for that long in one stretch. But it was worth it. My heart rate was up, I was enjoying myself, and all in all, I think I put in an additional 3 miles on the court.
Rest and nutrition continue to be my themes. I found some really helpful tips on the internet, especially when it comes to eating post workout, which I talked about a little bit yesterday. Today I was quick to put down a smoothie right after basketball and then balanced out my carb/protein ratio. Lasagna.
Since tomorrow's a rest day, I'll try to find some nutrition tips, although with so much information out there it's difficult sometimes to find a reliable source. I'll do my best.
Hope you're having a good training week.
Wednesday, July 7, 2010
Day 3 - Keeping it Simple
Because of the ankle injury, my legs haven't been as active as I usually keep them. So, they're not as strong as I'd like them to be. Today was a weight training day.
Low weight, high repetitions, and working on the three larger muscle groups in the legs: quads, hamstrings, and calves. Nothing fancy, just some basic exercises. Squats, hamstring curls, and some calf raises. The last exercise really helps me with the range of motion since my ankle is still feeling a bit thick.
I'm feeling the last three days today so keep the workout simple, keeping my heart rate elevated. I have two simple notes that I want to share.
First, get plenty of rest. You may want to add an hour to your sleep schedule depending on your personal rhythm. Training on a schedule consumes more energy and your body will need more time to heal itself and recover for the next training session. This is hard for me to follow - I'm posting this note close to 11 p.m., so I'll need to work on this.
Second, nutrition and hydration. I mentioned these briefly in my Day 1 post but I cannot tell you what a difference I feel when training if I'm eating well before AND after the workout. If I eat well prior to the workout, I feel well-fueled during the workout. And if I eat well after the workout, my body is able to heal and recover faster and better.
Keeping it simple. Keeping to my training schedule. Eating right throughout the day, and getting plenty of rest.
Tomorrow. Another timed 3-mile run.
Low weight, high repetitions, and working on the three larger muscle groups in the legs: quads, hamstrings, and calves. Nothing fancy, just some basic exercises. Squats, hamstring curls, and some calf raises. The last exercise really helps me with the range of motion since my ankle is still feeling a bit thick.
I'm feeling the last three days today so keep the workout simple, keeping my heart rate elevated. I have two simple notes that I want to share.
First, get plenty of rest. You may want to add an hour to your sleep schedule depending on your personal rhythm. Training on a schedule consumes more energy and your body will need more time to heal itself and recover for the next training session. This is hard for me to follow - I'm posting this note close to 11 p.m., so I'll need to work on this.
Second, nutrition and hydration. I mentioned these briefly in my Day 1 post but I cannot tell you what a difference I feel when training if I'm eating well before AND after the workout. If I eat well prior to the workout, I feel well-fueled during the workout. And if I eat well after the workout, my body is able to heal and recover faster and better.
Keeping it simple. Keeping to my training schedule. Eating right throughout the day, and getting plenty of rest.
Tomorrow. Another timed 3-mile run.
Tuesday, July 6, 2010
Day 2 - It's not too hot to run
I had to figure that out the hard way. Texas summers are very hot and I was thinking it would be better to train right after work. At say, 6 p.m. Some people may be able to get away with running in that heat. But since I'm ramping up my mileage after an injury (high ankle sprain that took a long time to heal), I realized it would be best to avoid the heat.
Today I waited until 7 p.m. to venture out. I'm working on making the shift from evening to morning runs. I think it will help out with my diet, but for this week, I'm sticking to the familiar.
So I timed a three-mile trek at 29:30, give or take a few seconds. Certainly not my fastest but I'm running in my neighborhood which has a lot of hills. I'm happy with the time and want to push my short runs up to 5-milers. As I said yesterday, and I'm sure to repeat this during the next nine weeks, I want to set a solid cardio baseline. Whatever problems I have with swimming or cycling technique on race day, I want to have lots of gas in the tank.
On the nutrition side, I had some eggs, toast, and cereal this morning. I cheated and had some coffee - not too much - and drank plenty of water. Lunch came a bit late and it consisted of chicken and pasta. Because I front-loaded my calories throughout the day, I kept dinner light. A protein shake, 2 hard boiled eggs, an apple and a glass of orange juice.
This post is a bit late, 10:32 p.m., and I need to get to bed. Challenge 2 (Challenge 1 is diet) is sleep. I tend to stay up later than I should. Can't do that if I'm training.
Tomorrow - weight training, high reps, focusing on increasing heart rate. Focusing on leg strength.
Today I waited until 7 p.m. to venture out. I'm working on making the shift from evening to morning runs. I think it will help out with my diet, but for this week, I'm sticking to the familiar.
So I timed a three-mile trek at 29:30, give or take a few seconds. Certainly not my fastest but I'm running in my neighborhood which has a lot of hills. I'm happy with the time and want to push my short runs up to 5-milers. As I said yesterday, and I'm sure to repeat this during the next nine weeks, I want to set a solid cardio baseline. Whatever problems I have with swimming or cycling technique on race day, I want to have lots of gas in the tank.
On the nutrition side, I had some eggs, toast, and cereal this morning. I cheated and had some coffee - not too much - and drank plenty of water. Lunch came a bit late and it consisted of chicken and pasta. Because I front-loaded my calories throughout the day, I kept dinner light. A protein shake, 2 hard boiled eggs, an apple and a glass of orange juice.
This post is a bit late, 10:32 p.m., and I need to get to bed. Challenge 2 (Challenge 1 is diet) is sleep. I tend to stay up later than I should. Can't do that if I'm training.
Tomorrow - weight training, high reps, focusing on increasing heart rate. Focusing on leg strength.
Monday, July 5, 2010
Nine-Week Countdown - Day One
Gabriela Gallegos, Race Director for the Eagle in the Sun triathlon, and I brainstormed a little last week and I came up with the idea to keep a training blog from now until race day. We agreed it would be a good opportunity to share my experiences and challenges leading up to my first triathlon.
And, this blog will keep me honest as to my training schedule. Nothing like parading your struggles on the internet to motivate you. So, here goes.
Today was a light day, recovering from the Fourth of July holiday. I bought new running shoes yesterday, breaking them in just in time for the race. I went for a short run, about 4 miles with some hills. I ate some granola and cereal as a snack before I go to sleep.
Tomorrow I'll run 3 miles on a clock, hoping to set a good baseline time for the 5K segment of the triathlon. I'll do longer runs on the weekends each week to improve my cardio.
I have a method in regards to the swimming. I can swim fine; it's my endurance that's a challenge for me. I'm going to ease my way into the water over the 9 weeks and I'm trying not to worry about it too much. It's only a 750-meter swim so I'm confident this strategy will work for me.
I'll get my bike back from the shop on Wednesday, I hope. Just needed a tune-up and some TLC. My first ride will be this later this week.
I'll be posting my training activities for the day and some nutritional notes. Nutrition has been a real challenge so far and I'm trying to find a diet that works as I take on longer runs and rides.
I hope this is helpful for those of you who follow. Good luck with you're training!
Turi
And, this blog will keep me honest as to my training schedule. Nothing like parading your struggles on the internet to motivate you. So, here goes.
Today was a light day, recovering from the Fourth of July holiday. I bought new running shoes yesterday, breaking them in just in time for the race. I went for a short run, about 4 miles with some hills. I ate some granola and cereal as a snack before I go to sleep.
Tomorrow I'll run 3 miles on a clock, hoping to set a good baseline time for the 5K segment of the triathlon. I'll do longer runs on the weekends each week to improve my cardio.
I have a method in regards to the swimming. I can swim fine; it's my endurance that's a challenge for me. I'm going to ease my way into the water over the 9 weeks and I'm trying not to worry about it too much. It's only a 750-meter swim so I'm confident this strategy will work for me.
I'll get my bike back from the shop on Wednesday, I hope. Just needed a tune-up and some TLC. My first ride will be this later this week.
I'll be posting my training activities for the day and some nutritional notes. Nutrition has been a real challenge so far and I'm trying to find a diet that works as I take on longer runs and rides.
I hope this is helpful for those of you who follow. Good luck with you're training!
Turi
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