It is the last day of month one. There have been several starts in the last 31 days. I have started training; I have started removing stress from what I eat; I have started a habit to clean for at least 15 minutes after dinner to help keep the house moving; and I have started the work needed to protect my 22 free hours a week. The benefits of this work are also being felt. I have had a couple of set backs and have not protected my family time as well as I would like to going forward, but all in all this month was a mighty step forward.
Today I chose to go on side of longer distance with lower intensity. I ended up running 7.4 miles over 1:07:32 (9:07 miles). I am thrilled with the pace and with the distance. That is the second time this year that I posted a “longest run ever” and I felt really good the whole way through. There were a couple of spots where I felt my legs itching to drive in a higher gear, but I kept it slow and steady and ended up with a great pace for me.
It was a cold day so there were not many people out but I did pass a trio of walkers (The Trio) in the first half mile and decided to use them as a check point just in case I ran into them again. I finished the first 3 miles in 26:45 (8:55 miles) and ended up passing The Trio again around mile 5 (I had come back around the large loop and caught them on my second pass as they were finishing their 1 loop). The second 3 miles took around 28:16 (9:25 miles). I decided to open it up around the small loop for the last 1.4 miles and finished in 12:31 (8:55 miles). During the last quarter mile I ran into The Trio again and pushed home to pass them for a third time. This was encouraging in the following way: Although I sometimes feel that I could walk faster than I run in the middle of a long run, on this occasion I ran 7.4 miles in the time it took The Trio to walk 3. The lesson, keep running and don't give in. All in all I was surprised how well my legs held up at this pace that a year ago would have been an all out 1 mile run.
The wind was sweeping and pleasant for the most part and the sky was a crystal blue, but the thing I will remember most about the run was the ice. It was settling in the reservoir and was making deep drumming sounds like a stick hitting a water cooler jug. Deep and echoing like large drums keeping a beat that kept me going. I think I will hear those drums for the rest of the season.
Sunday, January 31, 2010
Saturday, January 30, 2010
Day 30 (Sat - 1/30)
We had a great family day today. The kiddo and I “skated” (really we were walking) on some ice that formed on our front lawn for around 20 minutes this morning before we headed to the dump. Near the end of it he asked that I let him go. I of course was nervous that he would fall, but let him go and followed close. He took nice small steps and when he made it across he was so proud and was grinning from ear to ear. It reminded me that in the development of a person there need to be a series of risks and small victories that build into capabilities. I hope that my buggo is given every opportunity to get out there and see what he can do. I need to remind myself as a father that if I do not give him the opportunity to do it himself, then I am taking away the ability to feel that pride and satisfaction and ultimately the ability to build certain capabilities.
The same principle applies to training. There is a need for small increases to build into greater abilities. I read a little about the grey area of training today. As I understand it the grey area of training is mode that some people fall into (especially those with little time to train) where you feel like “every run should count”. Although every run should count some should be at lower intensity over a slightly longer distance and some should be at a quicker pace over a shorter distance. When you hit the middle where you are going as far as you can as fast as you can every time you end up in a rut where you are neither gaining in your ability to maintain a faster speed or run a longer distance. The theory makes sense and is making me look are some of the runs I have planned for the upcoming weeks.
Today ended up being a rest day. The family went out to do some chores and ended up having lunch out. We got back a little later then planned and when we got the kiddo down for a nap my wife and I spent a few hours chatting and I read to her from Thrive for a little while. She is very interested in health and nutrition and has been so helpful in keeping me fueled. After nap we had a nice dinner and settled in to watch a movie together.
I have a run planned with Duce tomorrow that should take advantage of the rest.
Week 5 summary looks good:
- Run: 12.6 miles averaging around 8:52 miles.
- Bike: 1 hour of indoor biking.
- Still need more core.
The same principle applies to training. There is a need for small increases to build into greater abilities. I read a little about the grey area of training today. As I understand it the grey area of training is mode that some people fall into (especially those with little time to train) where you feel like “every run should count”. Although every run should count some should be at lower intensity over a slightly longer distance and some should be at a quicker pace over a shorter distance. When you hit the middle where you are going as far as you can as fast as you can every time you end up in a rut where you are neither gaining in your ability to maintain a faster speed or run a longer distance. The theory makes sense and is making me look are some of the runs I have planned for the upcoming weeks.
Today ended up being a rest day. The family went out to do some chores and ended up having lunch out. We got back a little later then planned and when we got the kiddo down for a nap my wife and I spent a few hours chatting and I read to her from Thrive for a little while. She is very interested in health and nutrition and has been so helpful in keeping me fueled. After nap we had a nice dinner and settled in to watch a movie together.
I have a run planned with Duce tomorrow that should take advantage of the rest.
Week 5 summary looks good:
- Run: 12.6 miles averaging around 8:52 miles.
- Bike: 1 hour of indoor biking.
- Still need more core.
Friday, January 29, 2010
Day 29 (Fri - 1/29)
Today I squeezed in a run at lunchtime. I had a meeting in the afternoon that required travel, but Flash came down early and we got out for a quick sprint. We covered 2.2 miles in 16:58. This is a pretty big deal to me since these miles average out to 7:43 miles. That is just about as fast as I have completed anything over 2 miles. It felt good to get out for a shorter distance and really open it up. I really don’t feel it in my legs. That is good seeing as the weekend runs have really been pushing me.
Flash continued on for a longer run as I split off to head back to the lockers. That guy can run like Duce. It would be interesting to get them together for a run. They would probably doubly kick my tail but it would be worth it.
One of the new terms I am reading about in Thrive is the concept of a weight to power ratio. This concept makes sense to me, but is not one I am familiar working with. It is essentially the amount of power per pound you are able to deliver over a distance. I will be looking at this to see if it is a metric I can incorporate into my training or if it is a bit advanced or outside my philosophy of training.
With some serious help from my wife I did well this week removing stress from what I eat. I have had more restful sleep, am feeling a bit more energy, and am feeling really good overall. I hope I can turn this into habit also. The 30 minute clean after dinner is still in effect. There seems to be good balances being made.
Flash continued on for a longer run as I split off to head back to the lockers. That guy can run like Duce. It would be interesting to get them together for a run. They would probably doubly kick my tail but it would be worth it.
One of the new terms I am reading about in Thrive is the concept of a weight to power ratio. This concept makes sense to me, but is not one I am familiar working with. It is essentially the amount of power per pound you are able to deliver over a distance. I will be looking at this to see if it is a metric I can incorporate into my training or if it is a bit advanced or outside my philosophy of training.
With some serious help from my wife I did well this week removing stress from what I eat. I have had more restful sleep, am feeling a bit more energy, and am feeling really good overall. I hope I can turn this into habit also. The 30 minute clean after dinner is still in effect. There seems to be good balances being made.
Day 28 (Thurs - 1/28)
This month’s Triathlete magazine came in today. My mom gave me a one year subscription as a Christmas gift and I have been looking forward to this issue for a few weeks now since finishing off the December issue. This issue came with a special edition The Road to Kona / The Road to Clearwater. The special edition highlighted all of the qualifying Ironman and Ironman 70.3 distance events for the Ironman world championships in Kona and the Foster Grant Ironman 70.3 world championships in Clearwater. It was a lot of fun to read through the various event overviews with my wife and day-dream about traveling, vacationing, and participating in these events. We’ll see how I do with my goal this year of finishing the 70.3, but reading about these events makes me want to swing for the fences and try to qualify. It will be a few years before I will be ready to announce that goal.
There were a few articles scattered in the special edition. One was an exercise set designed to improve swim and be performed 30 minutes per week. Just looking at the core strength involved in the set showed me that I will have to build up for a while before I could effectively use the set. That just made me more motivated to start building up to it. (I can hear Duce: “abs, abs, abs… then some more abs.”)
I decided to get on the bike even though it was getting late. I didn't start until 10:45pm, but the 30 minutes flew by while I cranked in my 20 mph gearing. The rhythm was consistent, but the cadence was just a little shy of my ideal pace. The position on the bike felt really good and the legs responded very well after the day of rest yesterday. I was very happy to stay so comfortable in the 20's.
There were a few articles scattered in the special edition. One was an exercise set designed to improve swim and be performed 30 minutes per week. Just looking at the core strength involved in the set showed me that I will have to build up for a while before I could effectively use the set. That just made me more motivated to start building up to it. (I can hear Duce: “abs, abs, abs… then some more abs.”)
I decided to get on the bike even though it was getting late. I didn't start until 10:45pm, but the 30 minutes flew by while I cranked in my 20 mph gearing. The rhythm was consistent, but the cadence was just a little shy of my ideal pace. The position on the bike felt really good and the legs responded very well after the day of rest yesterday. I was very happy to stay so comfortable in the 20's.
Wednesday, January 27, 2010
Day 27 (Wed - 1/27)
My legs felt great today. Not many aches or pains in any area. This was especially good to feel in my left Achilles/ankle area. It was hard to stay off the bike tonight, but I felt it was more important to reap the benefit of a full days rest. So my wife and I watched the state of the union together this evening.
I started doing research this week for running and bicycling shoes. I haven’t found too much on the running end yet (I have a lot to learn regarding available technologies/materials/etc). However, I did come across a sweet bike shoe (Shimano SH-TR51). This shoe is way outside my price point, but when my mortgage is paid off I may take a second look.
Back to the bike and core tomorrow.
I started doing research this week for running and bicycling shoes. I haven’t found too much on the running end yet (I have a lot to learn regarding available technologies/materials/etc). However, I did come across a sweet bike shoe (Shimano SH-TR51). This shoe is way outside my price point, but when my mortgage is paid off I may take a second look.
Back to the bike and core tomorrow.
Tuesday, January 26, 2010
Day 26 (Tues - 1/26)
The run this afternoon felt better than expected. I wasn’t sure how the lower half of my left leg (ankle/Achilles area) and the upper half of my right (hamstring) were going to hold up. Flash and I started out knowing we might have to turn back, but the rhythm felt comfortable when I focused on engaging the core and we were past mile 1 in 8:15. Around mile 2 I started pulling layers off as it was a really nice day for January, but by mile 3 I was putting them back on as it started to snow. That weather in New England - got to love it. We finished with a strong last ¼ mile and in with a total time of 37:56 (8:34 average).
This was a really important run to me. I used it to weed out the injury from general burn in the legs and also to see that the Sunday pace (in the mid 9’s) was in fact effected by weather and general conditions and not because I had some dramatic back slide. It was important; however, it may have easily been one of my “runs that never were”. Those are the runs that if I didn’t have a training partner I might have just chalked up to a rest day or found some other excuse not to go. But, Flash was there talking about how he broke 15 minutes again in the pool, and that was all I needed to get started.
I may get in some light core tonight. We’ll see, my wife and I recieved some great news today that we will most likely be talking about tonight. I have a scheduled rest day tomorrow that I plan to make full use of.
This was a really important run to me. I used it to weed out the injury from general burn in the legs and also to see that the Sunday pace (in the mid 9’s) was in fact effected by weather and general conditions and not because I had some dramatic back slide. It was important; however, it may have easily been one of my “runs that never were”. Those are the runs that if I didn’t have a training partner I might have just chalked up to a rest day or found some other excuse not to go. But, Flash was there talking about how he broke 15 minutes again in the pool, and that was all I needed to get started.
I may get in some light core tonight. We’ll see, my wife and I recieved some great news today that we will most likely be talking about tonight. I have a scheduled rest day tomorrow that I plan to make full use of.
Day 25 (Mon - 1/25)
I decided to take a recovery ride tonight to help get over the Sunday run and get the legs loose for the planned run tomorrow afternoon. I am feeling some weakness on the inside of my left Achilles tendon area (just up and back from the ankle bone). I think it is actually the Soleus (lower calf that runs in to and in back of the tendon), but I will be keeping a close eye on this area. I think I did it by trying to throw some lunges in at the end of Sundays run. I need to remember I am building up, no need to rush this process in January.
The ride felt good. The recovery pace felt just right in the 16 mph gearings over 30 minutes. However, I couldn’t help but drop in to the 20’s for a 5 minute sprint. The bike adjustments felt really good during this ride and the knees feel just fine. We’ll see what I have in the legs tomorrow. Now it is time for a good nights sleep.
The ride felt good. The recovery pace felt just right in the 16 mph gearings over 30 minutes. However, I couldn’t help but drop in to the 20’s for a 5 minute sprint. The bike adjustments felt really good during this ride and the knees feel just fine. We’ll see what I have in the legs tomorrow. Now it is time for a good nights sleep.
Sunday, January 24, 2010
Day 24 (Sun - 1/24)
Well, I am no good at picking football teams this year, but I did get out for a run today. After some rest and recovery the last 2 days I got the ball rolling again today with a 6 mile run.
Earlier in the week I promised the kiddo that we would take a walk on the “black bridge” this morning. The “black bridge” is his name of a bridge featured on Thomas the Tank Engine and he had been asking to walk on it. So, I thought it would be fun for the family to drive down to the bike trail and take a walk across the old railroad bridge that has been converted for foot/bike traffic. It was a little cold, but the buggo was so excited we hardly noticed. We were fortunate enough to see a bald eagle perched along the river bank and the kiddo enjoyed chasing pigeons on the walk. It was a really nice thing to do together.
My promise required that I say no to a workout with Duce this morning. He called in the morning to get me out and I had to decline. I hate doing that because I always get great workouts with him, but I had a prior engagement. What can you do, it is all about balance and the trip to the “black bridge” was worth it. I am learning that I cannot be in two places at the same time; try as hard as I might. All anyone can do is try and use their 22 hours a week as effectively as possible.
I got out after putting the kiddo down for a nap. By that time a light drizzle was coming down and was making things slick. As I sat in the car at the run site it did pass through my mind to skip the run today. I quickly dismissed the idea of staying dry and comfortable over the opportunity to run. I have been reading so much about the importance of recovery and I wanted a workout to recover from.
It was a good decision. I felt very strong, as strong as I have felt yet on the first 5 miles. The route was much icier than it has been in the past, so I knew right away that my pace would have to be slower to be safe. I spent the first mile and a half chasing a fellow runner who I nicknamed Red (because he was wearing a red shit). My pace through that was around 9:30 miles. I picked it up a little and passed him just before the mile 3 turn. The pass felt good. He was packing it in, I was heading out for 3 more, and I had enough in the tank to pass quickly.
Over the next 2 miles I stretched my stride where I could (over the icy spots I shortened them considerably). By mile 4 I was experiencing the importance of core. I noticed that when I was focused my core was able to keep my top half balanced and my legs were able to focus exclusively on driving me forward. By mile 5 I was feeling very good about my left knee but a little shaky in the right hip. By mile 5.5 I settled into a rhythm that I felt I could keep for an extended duration (however I think it was a 9:30 plus tempo). I have read that runners get into a zone where they can crank out miles. I have never felt this in the past at any tempo, but I am starting to think that perhaps I never ran far enough. I will be keeping an eye on mile 5.5 for a while to see if this continues. The last 200 yards were almost glare ice so I took it as a cool down and finished the run in 57:08 (9:25 miles). I hope Duce got out also.
The nutrition book (Thrive) is turning out to be a very good read. It is well put together for my analytical side and the information seems to line up with other creditable sources. From my reading so far I have drafted a new goal: Remove stress from my diet. No, literally remove stress from what I eat.
A good start to the week. I as setting this weeks goal to just to keep it going with an improvement in the amount of sleep department and getting in some additional reading.
Earlier in the week I promised the kiddo that we would take a walk on the “black bridge” this morning. The “black bridge” is his name of a bridge featured on Thomas the Tank Engine and he had been asking to walk on it. So, I thought it would be fun for the family to drive down to the bike trail and take a walk across the old railroad bridge that has been converted for foot/bike traffic. It was a little cold, but the buggo was so excited we hardly noticed. We were fortunate enough to see a bald eagle perched along the river bank and the kiddo enjoyed chasing pigeons on the walk. It was a really nice thing to do together.
My promise required that I say no to a workout with Duce this morning. He called in the morning to get me out and I had to decline. I hate doing that because I always get great workouts with him, but I had a prior engagement. What can you do, it is all about balance and the trip to the “black bridge” was worth it. I am learning that I cannot be in two places at the same time; try as hard as I might. All anyone can do is try and use their 22 hours a week as effectively as possible.
I got out after putting the kiddo down for a nap. By that time a light drizzle was coming down and was making things slick. As I sat in the car at the run site it did pass through my mind to skip the run today. I quickly dismissed the idea of staying dry and comfortable over the opportunity to run. I have been reading so much about the importance of recovery and I wanted a workout to recover from.
It was a good decision. I felt very strong, as strong as I have felt yet on the first 5 miles. The route was much icier than it has been in the past, so I knew right away that my pace would have to be slower to be safe. I spent the first mile and a half chasing a fellow runner who I nicknamed Red (because he was wearing a red shit). My pace through that was around 9:30 miles. I picked it up a little and passed him just before the mile 3 turn. The pass felt good. He was packing it in, I was heading out for 3 more, and I had enough in the tank to pass quickly.
Over the next 2 miles I stretched my stride where I could (over the icy spots I shortened them considerably). By mile 4 I was experiencing the importance of core. I noticed that when I was focused my core was able to keep my top half balanced and my legs were able to focus exclusively on driving me forward. By mile 5 I was feeling very good about my left knee but a little shaky in the right hip. By mile 5.5 I settled into a rhythm that I felt I could keep for an extended duration (however I think it was a 9:30 plus tempo). I have read that runners get into a zone where they can crank out miles. I have never felt this in the past at any tempo, but I am starting to think that perhaps I never ran far enough. I will be keeping an eye on mile 5.5 for a while to see if this continues. The last 200 yards were almost glare ice so I took it as a cool down and finished the run in 57:08 (9:25 miles). I hope Duce got out also.
The nutrition book (Thrive) is turning out to be a very good read. It is well put together for my analytical side and the information seems to line up with other creditable sources. From my reading so far I have drafted a new goal: Remove stress from my diet. No, literally remove stress from what I eat.
A good start to the week. I as setting this weeks goal to just to keep it going with an improvement in the amount of sleep department and getting in some additional reading.
Saturday, January 23, 2010
Day 23 (Sat - 1/23)
The buggo woke up on schedule at 7:15AM this morning. We snuck downstairs to try and let the better half sleep in after our late night planning session. We watched the sun peak up over the mountain and I was able to get in 15 minutes of standing meditation which helped the tired feeling go away. We has a nice breakfast and started getting things ready for our Saturday chores (dump, library, and bike shop if possible).
When the better half woke up we made a second breakfast (pancakes and hashbrowns) which was a great way to spend a Saturday morning. The buggo and I got a late start on chores and had to skip the bike shop. We had a good time at the library and took our time picking out some DVD’s (some for the man-cave where the bike trainer is set up and some for upstairs when he needs some down time) and stories.
When nap time came around I determined that I would get more out of the extra rest today than a run, so I took a nap also. I am feeling much better tonight and am looking forward to the week ahead. I spent a good amount of time tonight reading up on managing recovery for better training results (the first chapter of the nutrition book I was given).
Every step is a good one and this is what building is all about, but I need to get a workout in tomorrow to keep up the momentum. Flash is taking me out on at least 2 lunch-runs next week and I hope the rest this weekend puts a spring in my step.
Week 4 summary looks fair:
- 1 hour 45 minutes on the bike (Starting to get into the gears I was riding during the end of last season and took some time to adjusted riding position to a much better fit.)
- 60 minutes of core (Need more of this, I can feel it.)
- I also started throwing a budget together for entry fees and desired gear. It will be good to set a budget for this and start becoming informed regarding what gear is out there.
When the better half woke up we made a second breakfast (pancakes and hashbrowns) which was a great way to spend a Saturday morning. The buggo and I got a late start on chores and had to skip the bike shop. We had a good time at the library and took our time picking out some DVD’s (some for the man-cave where the bike trainer is set up and some for upstairs when he needs some down time) and stories.
When nap time came around I determined that I would get more out of the extra rest today than a run, so I took a nap also. I am feeling much better tonight and am looking forward to the week ahead. I spent a good amount of time tonight reading up on managing recovery for better training results (the first chapter of the nutrition book I was given).
Every step is a good one and this is what building is all about, but I need to get a workout in tomorrow to keep up the momentum. Flash is taking me out on at least 2 lunch-runs next week and I hope the rest this weekend puts a spring in my step.
Week 4 summary looks fair:
- 1 hour 45 minutes on the bike (Starting to get into the gears I was riding during the end of last season and took some time to adjusted riding position to a much better fit.)
- 60 minutes of core (Need more of this, I can feel it.)
- I also started throwing a budget together for entry fees and desired gear. It will be good to set a budget for this and start becoming informed regarding what gear is out there.
Day 22 (Fri - 1/22)
I stayed up way too late tonight, but it was good. Me and my wife were discussing goals for the upcoming year and started planning a few things out. I did not get in a run or time on the bike. I am now in a major sleep deficit and will need to think about a couple of rest days to get back on track.
Thursday, January 21, 2010
Day 21 (Thurs - 1/21)
Today was primarily a rest day. I had hoped to get out for a short run seeing as it was beautiful outside, but it just wasn’t in the cards. It may have been just as well seeing that I am favoring my knee a bit today.
I had a town committee meeting in the evening, but made it home in time to read the last bedtime story and put the kiddo down for bed. My wife and I had a good time talking and I got in some light core exercises. I estimate I spent about 30 minutes actually doing exercises. This may be an overestimate, but I am feeling good and will give myself the extra wiggle room tonight. One thing is for sure, I have plenty of work ahead of me in this area.
I had a town committee meeting in the evening, but made it home in time to read the last bedtime story and put the kiddo down for bed. My wife and I had a good time talking and I got in some light core exercises. I estimate I spent about 30 minutes actually doing exercises. This may be an overestimate, but I am feeling good and will give myself the extra wiggle room tonight. One thing is for sure, I have plenty of work ahead of me in this area.
Wednesday, January 20, 2010
Day 20 (Wed - 1/20)
Today was another good day. I got out of work at a reasonable time (not ideal but reasonable for the stage in the project); stuck to the 30 minutes of clean up after dinner; had some solid kiddo time including a quick dance party; and hit the bike for 45 minutes. I didn’t get to talk with my wife much but she was researching possible vacation spots we could go with the buggo before our new arrival. I am looking forward to day dreaming with her tomorrow evening when she tells me about what she found.
I felt strong but kept feeling a pull on my knees, so at the 45 minute mark I got off the bike and took some measurements. Turns out I was about ½ inch low and ¼ inch too far back. I had tinkered with flipping my stem in November and adjusted the seat to see if I favored that configuration. Well, I didn’t so I set my stem back and must have forgotten to readjust my seat position.
After around 15 minutes of dialing into a position I found that familiar sweet spot. It was kind of amazing, my legs responded to the new position as if I had logged some miles in that position (which I had last season, I was just a little surprised my legs remembered after a few months off). I am just happy I caught this now and not several weeks into training. Bike fit is the most important aspect of bicycling in my opinion.
That bike ride brings me to 1:45 of 2 hours down on the bike. It is supposed to break into the 40’s tomorrow and I am thinking of sneaking in a run between work and home. Something quick, say 2 or 3 miles at the most and then Friday pick up a quick 15 minute sprint on the bike followed by some more core. It doesn’t look like the pool is factoring into this week and that is OK; however, I did some quick calculations regarding cut off times for the 70.3 and my swim time will be close to the cut off time of 1 hour after the last wave. I may need to re-think my target for this event. Flash told me he shaved a full minute off of his swim time this week. I might have to get some pointers.
I felt strong but kept feeling a pull on my knees, so at the 45 minute mark I got off the bike and took some measurements. Turns out I was about ½ inch low and ¼ inch too far back. I had tinkered with flipping my stem in November and adjusted the seat to see if I favored that configuration. Well, I didn’t so I set my stem back and must have forgotten to readjust my seat position.
After around 15 minutes of dialing into a position I found that familiar sweet spot. It was kind of amazing, my legs responded to the new position as if I had logged some miles in that position (which I had last season, I was just a little surprised my legs remembered after a few months off). I am just happy I caught this now and not several weeks into training. Bike fit is the most important aspect of bicycling in my opinion.
That bike ride brings me to 1:45 of 2 hours down on the bike. It is supposed to break into the 40’s tomorrow and I am thinking of sneaking in a run between work and home. Something quick, say 2 or 3 miles at the most and then Friday pick up a quick 15 minute sprint on the bike followed by some more core. It doesn’t look like the pool is factoring into this week and that is OK; however, I did some quick calculations regarding cut off times for the 70.3 and my swim time will be close to the cut off time of 1 hour after the last wave. I may need to re-think my target for this event. Flash told me he shaved a full minute off of his swim time this week. I might have to get some pointers.
Tuesday, January 19, 2010
Day 19 (Tues - 1/19)
After getting home a little later than expected from work (but a little earlier than the last week or so) we took a family trip to the town hall to cast our votes. While we were there the kiddo met a policeman which he though was pretty cool. We had a nice dinner and I stuck to our after dinner clean up habit. I gave our buggo a bath then we made popcorn and watched a little television before I put him down for a late bedtime. I spent around 30 minutes on core exercises while watching the end of the Biggest Looser with my wife and am now heading off to bed myself.
All in all it was a solid, balanced day.
All in all it was a solid, balanced day.
Day 18 (Mon - 1/18)
Monday seem to be working out nicely as biking days. The Bachelor is on in the evenings so I get to get an hour on the bike without sacrificing time with my wife.
I spent 10 minutes warming up (stretching, doing some high steps, etc.) before getting on the bike. I got on the bike for 30 minutes although I felt like I could go longer. My legs felt strong so I spent the time in a higher intensity rather than extending the duration. I spent most of the time in the 18 mph gearing, but took 10 minutes to settle into the drops in the 19-20 mph gearing. I spent 10 minutes at a cool down pace on the bike and finished with a few stretches and 10 minutes of standing meditation.
I felt really good when I wrapped up. The legs felt used but not abused and the workout seemed very manageable.
My wife bought me a book to help with the fueling side of this project. We have been working on eating healthier and with the kiddos allergies to egg and soy have found ourselves eating more vegetarian/vegan over the last year. We have both found ourselves with more energy, less weight, and better moods. I am really excited to start reading the book she selected. It is called Thrive by Brendan Brazer – a vegan Ironman triathlete who has apparently done some homework on the issue.
I spent 10 minutes warming up (stretching, doing some high steps, etc.) before getting on the bike. I got on the bike for 30 minutes although I felt like I could go longer. My legs felt strong so I spent the time in a higher intensity rather than extending the duration. I spent most of the time in the 18 mph gearing, but took 10 minutes to settle into the drops in the 19-20 mph gearing. I spent 10 minutes at a cool down pace on the bike and finished with a few stretches and 10 minutes of standing meditation.
I felt really good when I wrapped up. The legs felt used but not abused and the workout seemed very manageable.
My wife bought me a book to help with the fueling side of this project. We have been working on eating healthier and with the kiddos allergies to egg and soy have found ourselves eating more vegetarian/vegan over the last year. We have both found ourselves with more energy, less weight, and better moods. I am really excited to start reading the book she selected. It is called Thrive by Brendan Brazer – a vegan Ironman triathlete who has apparently done some homework on the issue.
Sunday, January 17, 2010
Day 17 (Sun - 1/17)
I will probably repeat this every week, but it is a common thread for me to be successful. It is great to have training partners and a support network. If you haven’t read the comment posted on Day 16 by Duce, you should.
After a wonderful day with the family I was able to get in 30 minutes on the bike. I kept it really light only spending 10 minutes in the 18 mph gearing. Most if the time I was in the 16 mph rings. My left knee feels like there is a gentle pulling from the inside of my quad, but after the 30 minutes it felt really solid. I don’t feel like this is anything serious, but it might be an early sign of a little overtraining at this point in the season (and considering my starting fitness level). So I will be easing it back to feeling normal by taking shorter duration workouts and spend the extra time building some core strength (especially after reading the sage advice posted on Day 16).
Perhaps I will adjust my goals for the week and see if I can’t hit the pool at least one time during the week so I will be ready for the weekend.
- 1 pool workout (12-18 laps = 0.3-0.5 miles)
- 2 hours of bike time
- 2 hours of core training time
- 6 miles of running
I need to stay balanced, my race is 9 months away and I need to stay healthy in order to train up for the event.
After a wonderful day with the family I was able to get in 30 minutes on the bike. I kept it really light only spending 10 minutes in the 18 mph gearing. Most if the time I was in the 16 mph rings. My left knee feels like there is a gentle pulling from the inside of my quad, but after the 30 minutes it felt really solid. I don’t feel like this is anything serious, but it might be an early sign of a little overtraining at this point in the season (and considering my starting fitness level). So I will be easing it back to feeling normal by taking shorter duration workouts and spend the extra time building some core strength (especially after reading the sage advice posted on Day 16).
Perhaps I will adjust my goals for the week and see if I can’t hit the pool at least one time during the week so I will be ready for the weekend.
- 1 pool workout (12-18 laps = 0.3-0.5 miles)
- 2 hours of bike time
- 2 hours of core training time
- 6 miles of running
I need to stay balanced, my race is 9 months away and I need to stay healthy in order to train up for the event.
Saturday, January 16, 2010
Day 16 (Sat - 1/16)
Although I only got 2 hours in on the bike this week I feel really good. This is mostly due to a milestone event. This morning Duce took me out for the longest run I have ever taken: 6.05 miles. We got through it in 52:39 (8:41 miles). I am pretty proud of this.
We started out with a nice tempo pace and slowed down for some ice patches. Then Duce picked our pace up starting at the 1.5 mile marker through mile 3. At this point I started feeling an energy drag, but we planned a recovery through the ice patches on the second pass of the loop we were running so I picked it up a little to catch up (and Duce let up a lot so I could catch up). On the back side I felt solid through mile 4 then felt my legs hit their lactic threshold. At this point Duce gave me something to chase and I tried to not let him get too far ahead. We split the second loop faster than the first. My legs were burning from mile 4.5 to the end. We finished in a cool-down pace and it felt good to be able to slow it down and still finish with a pace under 9 minutes.
Duce promised that he would get me in running shape this year so I could give him a race. The last triathlon we did together I had around a 30 second lead coming out of T2. Duce passed me like I was standing still about a half mile into the 3 mile run and never looked back. The event organizers caught the moment beautifully on film and I am using that picture as motivation. I finished that run with just under 10 minute miles and decided then that next year would be different. Well, it's next year.
One of the items we discussed was the fact that indoor soccer is giving Duce a chance to get in some sprints. I know that I will need to start working in some speed drills at some point, but not yet.
I thought about getting on the bike again tonight, but my left knee is feeling a little hot and my right calf is a little tight. So instead I spent some extra time working abs and stretching. I don’t want to set myself up for burn out or injury this early especially with such a solid start so early in the year.
I got in the 30 minute quick clean tonight and I am still amazed how nice the house looks with just that little extra effort and discipline. We watched Madagascar tonight with the kiddo and generally enjoyed our time relaxing knowing that the kitchen was clean and the workout for the day was in the books.
The week in review: I got in 2 of 5 hours on the bike (perhaps 5 was too ambitious especially considering I haven’t ridden since September and what is happening at work); Ran the longest distance of my life at a solid pace and ended up with 6 miles on the week; Got some extra sleep; Introduced the 30 minute daily clean with the encouragement of my wife; and implemented a new project at work. Not too bad.
The pace at work next week will be a little less intense but we will still be in an implementation mindset. I am going to set the workout goals to: 3 hours on the bike; 9 miles running. Also, I still need to arrange a date and time for that first coaching session
We started out with a nice tempo pace and slowed down for some ice patches. Then Duce picked our pace up starting at the 1.5 mile marker through mile 3. At this point I started feeling an energy drag, but we planned a recovery through the ice patches on the second pass of the loop we were running so I picked it up a little to catch up (and Duce let up a lot so I could catch up). On the back side I felt solid through mile 4 then felt my legs hit their lactic threshold. At this point Duce gave me something to chase and I tried to not let him get too far ahead. We split the second loop faster than the first. My legs were burning from mile 4.5 to the end. We finished in a cool-down pace and it felt good to be able to slow it down and still finish with a pace under 9 minutes.
Duce promised that he would get me in running shape this year so I could give him a race. The last triathlon we did together I had around a 30 second lead coming out of T2. Duce passed me like I was standing still about a half mile into the 3 mile run and never looked back. The event organizers caught the moment beautifully on film and I am using that picture as motivation. I finished that run with just under 10 minute miles and decided then that next year would be different. Well, it's next year.
One of the items we discussed was the fact that indoor soccer is giving Duce a chance to get in some sprints. I know that I will need to start working in some speed drills at some point, but not yet.
I thought about getting on the bike again tonight, but my left knee is feeling a little hot and my right calf is a little tight. So instead I spent some extra time working abs and stretching. I don’t want to set myself up for burn out or injury this early especially with such a solid start so early in the year.
I got in the 30 minute quick clean tonight and I am still amazed how nice the house looks with just that little extra effort and discipline. We watched Madagascar tonight with the kiddo and generally enjoyed our time relaxing knowing that the kitchen was clean and the workout for the day was in the books.
The week in review: I got in 2 of 5 hours on the bike (perhaps 5 was too ambitious especially considering I haven’t ridden since September and what is happening at work); Ran the longest distance of my life at a solid pace and ended up with 6 miles on the week; Got some extra sleep; Introduced the 30 minute daily clean with the encouragement of my wife; and implemented a new project at work. Not too bad.
The pace at work next week will be a little less intense but we will still be in an implementation mindset. I am going to set the workout goals to: 3 hours on the bike; 9 miles running. Also, I still need to arrange a date and time for that first coaching session
Day 15 (Fri - 1/15)
We are starting a new routine today. We all clean for 20-30 minutes immediately after dinner. It is amazing how good the house looked after just one day of this. I am looking forward to making this a habit.
It has been a long but rewarding week at work and I ultimately fell asleep on the couch. No biking tonight, but that means my legs will be charged for Saturday.
It has been a long but rewarding week at work and I ultimately fell asleep on the couch. No biking tonight, but that means my legs will be charged for Saturday.
Thursday, January 14, 2010
Day 14 (Thurs - 1/14)
I got on the bike for an hour tonight and it felt really good. The lower back loosened up and the basement chill gave away to a quick 5 minute warm up. I spent my time in my 18 mph gear and felt pretty solid. I had to sacrifice some sleep, but I am confident I will find my balance.
It doesn't look like I am going to make 5 hours on the week. Also, I am slacking a bit in the housework department, so I am going to have to get more disciplined if I am going to keep my training up.
It doesn't look like I am going to make 5 hours on the week. Also, I am slacking a bit in the housework department, so I am going to have to get more disciplined if I am going to keep my training up.
Day 13 (Wed - 1/13)
I did some crunches while watching television, and am now choosing sleep over biking again. I read that getting enough quality sleep is a critical part of training and is something I am not well disciplined in. One of my goals is to improve my sleeping habits and Day 11 didn’t help. There is always tomorrow.
Tuesday, January 12, 2010
Day 12 (Tues - 1/12)
The implementation at work is going well, except for the network issues. I think tomorrow may be the worst day network wise with things gradually getting better after that. I know I am getting buried in e-mail, but am protecting my family time by not checking them from home this week.
The kiddo is feeling much better which makes all of us feel very good.
My lower back tightened up a little this afternoon. I think it is the hamstrings from the bike ride on Day 11. I stretched them a bit while watching the Biggest Loser and catching up a little with my wife. Tonight I am electing to read a little from my triathlon training book and get a much needed solid night’s sleep rather than put in the 60 minutes on the bike. I will be gunning for a 90 minute ride tomorrow.
The kiddo is feeling much better which makes all of us feel very good.
My lower back tightened up a little this afternoon. I think it is the hamstrings from the bike ride on Day 11. I stretched them a bit while watching the Biggest Loser and catching up a little with my wife. Tonight I am electing to read a little from my triathlon training book and get a much needed solid night’s sleep rather than put in the 60 minutes on the bike. I will be gunning for a 90 minute ride tomorrow.
Monday, January 11, 2010
Day 11 (Mon - 1/11)
Day 11 started at 1:37AM with a sick kiddo. Our buggo was sick to his stomach and I spent the early morning holding, walking, comforting, rubbing his back, and letting him get as much sleep as he could. I also wanted my wife to get as much sleep as she could, but ultimately you can’t keep a mama from her kiddo. The buggo fell into a solid sleep on my shoulder around 4:15AM and I put him back in his crib around 5:10AM after I was relatively confident he was not going to be sick again.
I was up at 7:00AM and so was the kiddo. He was feeling a little better and my wife and I ultimately made the decision I should head to work. Day one of our implementation project went very well. The staff and management was engaged, willing to change and well prepared. Our core implementation team communicated and worked very well together. I think this week will be very successful at work.
The buggo had a great nap and by the time I got home he was holding down crackers and clear fluids. He got down for an early bed time and I am hopeful he is on the mend. Anyway, the end of the story is that I was getting ready to pack it in and hope for some extra long bike rides the rest of the week so I decided to make my blog entry. That’s when I noticed a comment on Day 10’s entry.
Sometimes it takes just a little motivation from a good friend to get you moving. I spent an hour on the bike and feel so good for doing so. I was able to keep a good cadence in my 17-18 mph gears and felt some of those biking muscles waking up. Time for a few crunches and then off for some much needed sleep. (Did someone say abs?)
I was up at 7:00AM and so was the kiddo. He was feeling a little better and my wife and I ultimately made the decision I should head to work. Day one of our implementation project went very well. The staff and management was engaged, willing to change and well prepared. Our core implementation team communicated and worked very well together. I think this week will be very successful at work.
The buggo had a great nap and by the time I got home he was holding down crackers and clear fluids. He got down for an early bed time and I am hopeful he is on the mend. Anyway, the end of the story is that I was getting ready to pack it in and hope for some extra long bike rides the rest of the week so I decided to make my blog entry. That’s when I noticed a comment on Day 10’s entry.
Sometimes it takes just a little motivation from a good friend to get you moving. I spent an hour on the bike and feel so good for doing so. I was able to keep a good cadence in my 17-18 mph gears and felt some of those biking muscles waking up. Time for a few crunches and then off for some much needed sleep. (Did someone say abs?)
Sunday, January 10, 2010
Day 10 (Sun - 1/10)
I had the chance to do some push-ups this afternoon during a “family workout” where we all rotate through different exercises every minute for a total of 12 minutes. What I learned is I need to work on my core strength. It is time to work in some calisthenics. I barely made it through 30 seconds of push-ups before I reached the point where the only thing I could do is hold the push-up position. I ultimately got through 30 of them but it hurt a far more than I think it should, which means I need to work on these muscles also.
I didn’t get on the bike tonight, but it may have been a blessing as my legs still feel a little tired. No reason to push the envelope this early in the season and risk injury. A ride tomorrow will be much needed after work. Our team at work will be immersed in an implementation effort. We are well prepared and I consider our team a talented group, but there is always stress when trying to drive significant changes in any organization.
I didn’t get on the bike tonight, but it may have been a blessing as my legs still feel a little tired. No reason to push the envelope this early in the season and risk injury. A ride tomorrow will be much needed after work. Our team at work will be immersed in an implementation effort. We are well prepared and I consider our team a talented group, but there is always stress when trying to drive significant changes in any organization.
Saturday, January 9, 2010
Day 9 (Sat - 1/9)
Ok, time for some nick-names so I can keep track of who I am talking about:
-At work training partner = Flash
-Closest training partner = Duce
I made the running goal this week and feel really good about it even though I did not get on the bike. Duce and I went out for a run this afternoon while the kiddo was down for a nap. I intended to put in a little over 3 miles at a recovery run pace and ended up going 4.69 at more of a tempo pace. I was motivated to go this distance and keep this pace because Duce pushed me. He is a natural athlete and keeps very active. Training sessions with him are always great, but are the best when we are able to push each other. I have never been able to push him on the run, but am looking forward to it this year. We got the distance done in 41:29 which translates to 8:49 miles. I haven’t run that far since high school soccer.
I felt great through the first mile and almost started picking up the pace then thought I would check in with Duce and see how far he was thinking of going. When he said between 4 and 5 miles I took the pace back a few notches. Me legs started feeling heavy around mile 2, but by mile 4 I was pushing a solid pace again. Between mile 2 and 4 Duce gave me something to chase, but didn’t dust me like I know he could of. Again, I can’t say enough about having a good supportive network to reach your goals. I stretched this evening and the legs are feeling tired and a little sore in the calves, but the hamstrings feel good.
I would consider the week a success even though I missed the bike and had a set-back day on Day 7. Highlights include: getting out for 2 runs during lunch at work; including a Saturday run; totaling 13.53 miles in which I averaged 8:42 miles. For reference, the first week of training I did for any triathlon was in April of 2008 where I averaged 10:07 miles. I feel pretty good about my starting point this year.
I did a little math tonight and here are the paces that I will be targeting for the September event if I am going to finish under the goal of 5:45:00:
-Swim (1.2 miles): Average 1:15 labs (50 yards)
-Bike (56 miles): Average 19 miles/hour
-Run (13.1 miles): Average 8:20 miles
This will leave me with a solid 7 minutes of transition time. Doing this math has made me very motivated to make my first appointment with a triathlon coach to set up my training plan.
Next week the goal will be to make the first triathlon coaching appointment, log around 5 hours on the bike, and get out for 5 miles running (get some speed workouts in). Work will take up more time next week as we have a major project happening and I don’t expect to get out and run any distance over a mile until the weekend. I am hoping to kick off the week tomorrow with a nap time ride in the man-cave.
-At work training partner = Flash
-Closest training partner = Duce
I made the running goal this week and feel really good about it even though I did not get on the bike. Duce and I went out for a run this afternoon while the kiddo was down for a nap. I intended to put in a little over 3 miles at a recovery run pace and ended up going 4.69 at more of a tempo pace. I was motivated to go this distance and keep this pace because Duce pushed me. He is a natural athlete and keeps very active. Training sessions with him are always great, but are the best when we are able to push each other. I have never been able to push him on the run, but am looking forward to it this year. We got the distance done in 41:29 which translates to 8:49 miles. I haven’t run that far since high school soccer.
I felt great through the first mile and almost started picking up the pace then thought I would check in with Duce and see how far he was thinking of going. When he said between 4 and 5 miles I took the pace back a few notches. Me legs started feeling heavy around mile 2, but by mile 4 I was pushing a solid pace again. Between mile 2 and 4 Duce gave me something to chase, but didn’t dust me like I know he could of. Again, I can’t say enough about having a good supportive network to reach your goals. I stretched this evening and the legs are feeling tired and a little sore in the calves, but the hamstrings feel good.
I would consider the week a success even though I missed the bike and had a set-back day on Day 7. Highlights include: getting out for 2 runs during lunch at work; including a Saturday run; totaling 13.53 miles in which I averaged 8:42 miles. For reference, the first week of training I did for any triathlon was in April of 2008 where I averaged 10:07 miles. I feel pretty good about my starting point this year.
I did a little math tonight and here are the paces that I will be targeting for the September event if I am going to finish under the goal of 5:45:00:
-Swim (1.2 miles): Average 1:15 labs (50 yards)
-Bike (56 miles): Average 19 miles/hour
-Run (13.1 miles): Average 8:20 miles
This will leave me with a solid 7 minutes of transition time. Doing this math has made me very motivated to make my first appointment with a triathlon coach to set up my training plan.
Next week the goal will be to make the first triathlon coaching appointment, log around 5 hours on the bike, and get out for 5 miles running (get some speed workouts in). Work will take up more time next week as we have a major project happening and I don’t expect to get out and run any distance over a mile until the weekend. I am hoping to kick off the week tomorrow with a nap time ride in the man-cave.
Friday, January 8, 2010
Day 8 (Fri - 1/8)
What a difference a day makes. I had an early morning meeting that got me going earlier than normal and was able to take the scheduled lunch time run with my at work training partner. He dragged me around the block by setting a pace that would better our time from Day 5. We tried to run a sub-8 minute first mile and we hit the marker at around 7:59. This is pretty incredible for me. Anything under an 8:00 minute mile is fast in my book. We ended up finishing the 4.42 miles in 36:57 which is an 8:20 pace for the full distance. We did better by 32 seconds per mile which felt quite a bit faster (there was far less conversation during today’s run). I feel great about the pace we set today and want to be closer to the 8:00 mark by the end of January. That way he doesn’t have to keep holding up for me to catch up.
I felt good through the run, but there were sections when my legs didn’t feel exactly strong. More like firm jelly. Through one section we decided to try and catch up and pass a runner who was ahead of us by about a quarter mile. We ultimately caught up when the other runner took a break.
I felt great after returning to my desk. There is a project milestone coming up next week which is causing some excitement and will absorb most of my time. It was good to run off some of that energy and come back to work focused.
That brings us to 8.84 of 12 miles completed with one day left in the week and still no hours on the bike. At this point I am hoping to finish off the 12 miles and fill next week with some solid bike time. Time to get some sleep.
I felt good through the run, but there were sections when my legs didn’t feel exactly strong. More like firm jelly. Through one section we decided to try and catch up and pass a runner who was ahead of us by about a quarter mile. We ultimately caught up when the other runner took a break.
I felt great after returning to my desk. There is a project milestone coming up next week which is causing some excitement and will absorb most of my time. It was good to run off some of that energy and come back to work focused.
That brings us to 8.84 of 12 miles completed with one day left in the week and still no hours on the bike. At this point I am hoping to finish off the 12 miles and fill next week with some solid bike time. Time to get some sleep.
Day 7 (Thurs - 1/7)
I worked late; didn't find time to work out or stretch or read or train in any way; stayed up way too late finishing off some work due tomorrow morning. It was not a great day as far as these goals go, but the week will be shaping up nicely if I get out for the scheduled run tomorrow.
Wednesday, January 6, 2010
Day 6 (Wed - 1/6)
I wasn’t able to protect my time for family the way I wanted to today. Tomorrow is another opportunity to succeed. I did 30 minutes of “kiddosethitics” and stretched while catching up with my wife in the evening. My legs feel great as there is no next day soreness from the Day 5 run, but the bike will have to wait until tomorrow.
Tuesday, January 5, 2010
Day 5 (Tues - 1/5)
Sometimes the best days are those where you feel balanced. Today was one of those days. I was able to protect my lunch hour and get out for a run with my at work training partner (whose nick-name is yet to be determined), and felt like I was significantly more productive at work for having done so. I am going to watch this in many aspects where I slog through a task to the neglect of eating, sleeping, etc. Perhaps structuring my free time so training provides breaks will create more time by improving my effectiveness.
I recently read in my training book that “free time” is limited to 22 hours per week at most to fit in all non-work, non-sleeping, non-biological-maintenance-activities (preparing meals, showering, eating, etc.). This time needs to be used to interact with my family and friends, complete personal projects including housekeeping/maintenance, relax, and train. Knowing that the available time to train is at such a premium has encouraged me to start protecting it from “work encroachment”. Especially since I feel I will be more productive in doing so. I would like to start applying this same principle to protecting time for family from “work encroachment”.
In life and professionally I believe in having strong support networks. Training is no different. I am fortunate to have a club of individuals to train with outside of work as well as an individual at work that is willing to train with me. I appreciate this as it will be instrumental to reaching my goals.
We were able to log 4.42 miles in 39:16 on the run today. This averages to 8:52 miles. About 3 second’s slower tempo than my first run of the year, but I felt much stronger. My hamstrings held up through the entire run, and I didn’t feel like I was pushing my physical limits like I had on Day 1. The run felt so good I now have another scheduled for Friday.
Another note worthy item is that my bike pump arrived today. My son had a good time un-boxing it with me. After he went to bed I took my tires upstairs and inflated both my tires with little trouble while watching Biggest Looser with my wife. The pump fantastic: it is sturdy, extremely easy to get a good seal on the presta valves, inflates the tires to 120 psi (8-10 bar) with little effort, releases easily, and is orange. I will wait to say it was worth the money until it lasts at least a year, but with the lifetime warranty I am feeling very good about the purchase.
What does this mean for the week? Well: 4.42 of 12 miles down with another run scheduled for Friday; my bike is back and just waiting to be ridden; I am feeling great about where I am starting from physically; I am feeling more productive at work; I had time today to take the buggo-boy (my son) to the library to get some new stories and that alone is a week one reward and motivator to continuing.
I recently read in my training book that “free time” is limited to 22 hours per week at most to fit in all non-work, non-sleeping, non-biological-maintenance-activities (preparing meals, showering, eating, etc.). This time needs to be used to interact with my family and friends, complete personal projects including housekeeping/maintenance, relax, and train. Knowing that the available time to train is at such a premium has encouraged me to start protecting it from “work encroachment”. Especially since I feel I will be more productive in doing so. I would like to start applying this same principle to protecting time for family from “work encroachment”.
In life and professionally I believe in having strong support networks. Training is no different. I am fortunate to have a club of individuals to train with outside of work as well as an individual at work that is willing to train with me. I appreciate this as it will be instrumental to reaching my goals.
We were able to log 4.42 miles in 39:16 on the run today. This averages to 8:52 miles. About 3 second’s slower tempo than my first run of the year, but I felt much stronger. My hamstrings held up through the entire run, and I didn’t feel like I was pushing my physical limits like I had on Day 1. The run felt so good I now have another scheduled for Friday.
Another note worthy item is that my bike pump arrived today. My son had a good time un-boxing it with me. After he went to bed I took my tires upstairs and inflated both my tires with little trouble while watching Biggest Looser with my wife. The pump fantastic: it is sturdy, extremely easy to get a good seal on the presta valves, inflates the tires to 120 psi (8-10 bar) with little effort, releases easily, and is orange. I will wait to say it was worth the money until it lasts at least a year, but with the lifetime warranty I am feeling very good about the purchase.
What does this mean for the week? Well: 4.42 of 12 miles down with another run scheduled for Friday; my bike is back and just waiting to be ridden; I am feeling great about where I am starting from physically; I am feeling more productive at work; I had time today to take the buggo-boy (my son) to the library to get some new stories and that alone is a week one reward and motivator to continuing.
Monday, January 4, 2010
Day 4 (Mon - 1/4)
I knew that today would leave little time for training due to late meetings at work. We were performing an analysis of a practice’s workflow to try and optimize provider time. I feel good that I worked in some time to continue my reading in The Triathlete's Training Bible (2nd Edition) by Joe Friel. There were some profile worksheets that I went through tonight and found that my bike times in the sprint events are hovering around the 80th percentile while my swimming is around the 40th and my running is around the 30th.
I knew the bike is my strongest event and running my weakest, but didn’t realize how far down my running is. This clarified for me where I need to spend some extra effort. The worksheets also identified that I am doing well in speed training but may need some additional focus on endurance and power.
I am planning on running 4+ miles at lunch tomorrow. It is time for a little of that work/training balance to kick in.
I knew the bike is my strongest event and running my weakest, but didn’t realize how far down my running is. This clarified for me where I need to spend some extra effort. The worksheets also identified that I am doing well in speed training but may need some additional focus on endurance and power.
I am planning on running 4+ miles at lunch tomorrow. It is time for a little of that work/training balance to kick in.
Sunday, January 3, 2010
Day 3 (Sun - 1/3)
Today was cold and windy (high of 17 but with the wind it was around 4), I completely forgot about the pool, and I just couldn’t get myself to bear the weather during nap time for a run. Instead my wife and I watched some football and talked about the upcoming year. I tried to make up for it with 30 minutes of “kiddosethitics” (dancing around and chancing my two year old son) after nap. I should start a regular class, there is no other workout like it and it gets more encouraging laughs than anything else. I always find myself a little out of breath between sets with a kiddo looking for more.
Back to work tomorrow. My legs have recovered from the run on Friday and I am looking forward to using my free time more effectively. My goal this week is to run 12 miles and get on the bike for 2 hours total. If I can do this and keep things balanced I will feel very successful. The shipping sites are estimating a Tuesday delivery for the bike pump.
Back to work tomorrow. My legs have recovered from the run on Friday and I am looking forward to using my free time more effectively. My goal this week is to run 12 miles and get on the bike for 2 hours total. If I can do this and keep things balanced I will feel very successful. The shipping sites are estimating a Tuesday delivery for the bike pump.
Saturday, January 2, 2010
Day 2 (Sat - 1/2)
Apparently the runs still hurt like hell. They just wait until the next day to show up. I spent my training time stretching and shopping for a new bike pump. After many reviews I went with the Serfas FMP-500 Bicycle Floor Pump. It was a little pricey at $52.00, but I am tired of working with pumps that either don’t seal correctly on presta valves or worse, destroy my tubes because they don't let go of the valve.
Friday, January 1, 2010
Day 1 (Fri - 1/1)
In any adventure there has to be a "Day 1". I suppose that mine happened a few years ago when my wife and I learned that we were going to be parents. We were thrilled to start our most epic of all adventures – parenting, which is proving to be arduous, trying, joyful, rewarding, and full of love. That adventure requires a story of its own, but it is sufficient to say that it is my starting line.
The months of preparation for our first born left me with more pounds than desired (roughly 30 extra pounds) and no excuse of actually carrying a child. My wife and I made a deal and set the goal that once he arrived we would change our diets and get in sufficient shape to race respectably in a triathlon. I had no idea that I would be discovering a sport that would redefine balance, teamwork, and perseverance in my life.
That first year we shifted our diets from a seemingly healthy blend of mostly meat with sides of vegetable and starch (or as I call it the classic American blend) to one significantly more plant based. The shift in diet started off with small steps and gradually we found ourselves saying “maybe we could go vegetarian, but there is no way we can give up eggs”. As turned out our first born is allergic to eggs. It is amazing what you will give up once it impacts your children. Needless to say the eggs were removed from the house and “vegan” became an everyday word.
I attribute our ability to shed the pounds to our change in diet, but it wasn’t going to lead to a respectable race on its own. We encouraged, coached, and sometimes forced each other to do the hard work. We made time to get out together for swims that started feeling better and smoother, bike rides that started becoming faster and farther, and runs that always hurt like hell.
We are fortunate to have a close knit and athletically inclined group of friends which quickly became our own personal triathlon club. My closest training partners through high school soccer and beyond were all available and very excited to start this new sport with me and my wife. We are also fortunate to be living at a time where the triathlon sport is so accessible. It seems that new races are springing up all over and the sprint distance preparation is manageable even with work and family.
That first year we participated in one triathlon – The Greenfield Lightlife Triathlon – where the motto is “To Finish is to Win”. We were the mountain bikes in a sea of aerodynamic road cycles. I was the guy wearing bright yellow, Hawaiian surfer style, floral swimming trunks because the thought of swimming in only my spandex made me blush. A little under 2 hours and 30 minutes later we all won. The race was inspiring and bit me, my wife, and our entire team of friends. We all had all been infected with the triathlon bug.
Last years season was fantastic. We purchased used road bikes; I got over the spandex issue (when in Rome…); I placed 2nd in my age group at the Whately Police Triathlon; We recruited 2 new members into our club; My youngest brother ran his first triathlon at Buzzards Bay with me and my wife; and I started running under the 10 minute mile mark (although running still hurt like hell). There were many inspiring memories that I will draw inspiration from for years to come.
I am truly blessed and thankful to God. My beautiful wife and I are expecting our second child; Our fist child is growing, learning, and flourishing; I have a wonderful support network of friends and family; We all have our health; I have work that I am committed to (although admittedly sometimes too committed); After the holidays a few more pounds than I would like; and a brand new triathlon season.
So, today is another “Day 1” for me. Day 1 of my third triathlon season and day 1 of finding a new balance. A balance where work does not dominate my thinking and my time as it has these past years. As a man I find it difficult to let go of what I cannot control and to trust in God to provide; sometimes I feel that providing for my family is my most important role and financial provisions are all too frequently in the forefront of that thinking. Although this is important I need to make sure I have time to provide for my health, my time to pray, and time to reflect. Time like that only makes me better at everything that I do. To help myself with this I have decided to set another goal for myself. To finish my first 70.3 distance triathlon in September at the Pumpkinman Triathlon. The preparation will require some additional time that I will have to balance from some other part of my seemingly full schedule that is taking up more than its fair share. We will see if time for the blog remains.
Today – Day 1 – my closest training partner and I ran 4.25 miles in 37:41 and it felt great. I cannot wait to see what day 2 brings.
The months of preparation for our first born left me with more pounds than desired (roughly 30 extra pounds) and no excuse of actually carrying a child. My wife and I made a deal and set the goal that once he arrived we would change our diets and get in sufficient shape to race respectably in a triathlon. I had no idea that I would be discovering a sport that would redefine balance, teamwork, and perseverance in my life.
That first year we shifted our diets from a seemingly healthy blend of mostly meat with sides of vegetable and starch (or as I call it the classic American blend) to one significantly more plant based. The shift in diet started off with small steps and gradually we found ourselves saying “maybe we could go vegetarian, but there is no way we can give up eggs”. As turned out our first born is allergic to eggs. It is amazing what you will give up once it impacts your children. Needless to say the eggs were removed from the house and “vegan” became an everyday word.
I attribute our ability to shed the pounds to our change in diet, but it wasn’t going to lead to a respectable race on its own. We encouraged, coached, and sometimes forced each other to do the hard work. We made time to get out together for swims that started feeling better and smoother, bike rides that started becoming faster and farther, and runs that always hurt like hell.
We are fortunate to have a close knit and athletically inclined group of friends which quickly became our own personal triathlon club. My closest training partners through high school soccer and beyond were all available and very excited to start this new sport with me and my wife. We are also fortunate to be living at a time where the triathlon sport is so accessible. It seems that new races are springing up all over and the sprint distance preparation is manageable even with work and family.
That first year we participated in one triathlon – The Greenfield Lightlife Triathlon – where the motto is “To Finish is to Win”. We were the mountain bikes in a sea of aerodynamic road cycles. I was the guy wearing bright yellow, Hawaiian surfer style, floral swimming trunks because the thought of swimming in only my spandex made me blush. A little under 2 hours and 30 minutes later we all won. The race was inspiring and bit me, my wife, and our entire team of friends. We all had all been infected with the triathlon bug.
Last years season was fantastic. We purchased used road bikes; I got over the spandex issue (when in Rome…); I placed 2nd in my age group at the Whately Police Triathlon; We recruited 2 new members into our club; My youngest brother ran his first triathlon at Buzzards Bay with me and my wife; and I started running under the 10 minute mile mark (although running still hurt like hell). There were many inspiring memories that I will draw inspiration from for years to come.
I am truly blessed and thankful to God. My beautiful wife and I are expecting our second child; Our fist child is growing, learning, and flourishing; I have a wonderful support network of friends and family; We all have our health; I have work that I am committed to (although admittedly sometimes too committed); After the holidays a few more pounds than I would like; and a brand new triathlon season.
So, today is another “Day 1” for me. Day 1 of my third triathlon season and day 1 of finding a new balance. A balance where work does not dominate my thinking and my time as it has these past years. As a man I find it difficult to let go of what I cannot control and to trust in God to provide; sometimes I feel that providing for my family is my most important role and financial provisions are all too frequently in the forefront of that thinking. Although this is important I need to make sure I have time to provide for my health, my time to pray, and time to reflect. Time like that only makes me better at everything that I do. To help myself with this I have decided to set another goal for myself. To finish my first 70.3 distance triathlon in September at the Pumpkinman Triathlon. The preparation will require some additional time that I will have to balance from some other part of my seemingly full schedule that is taking up more than its fair share. We will see if time for the blog remains.
Today – Day 1 – my closest training partner and I ran 4.25 miles in 37:41 and it felt great. I cannot wait to see what day 2 brings.
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