Today is the last day of the month. I got in an evening bike trainer session for 45 minutes in my 20 mph gearing. It just felt so good that I couldn’t stop at a half hour.
The month looks a little light. I am looking forward to my coaching session on 4/8 to see how I am doing and to lay out what I should be doing. I am going to get many of the gear purchases and tune ups out of the way in the upcoming weeks so I can buckle down and focus on the training. It is going to start getting real in April.
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Day 89 (Tues - 3/30)
I got in an evening bike trainer session for 45 minutes in my 18 mph gearing. A half hour just wasn’t enough. I think I am going to shorten the duration back to 20-30 minutes but try and hit the 20 mph gearings for most of it.
Monday, March 29, 2010
Day 88 (Mon - 3/29)
Back to work. I got in an evening bike trainer session for 30 minutes in my 18 mph gearing. The bike is feeling really good, I cannot wait to get it outside and see how it feels.
Sunday, March 28, 2010
Day 87 (Sun - 3/28)
No workout today, just good to be home. My legs are recovering from the walk. I think walking is harder on my hamstrings than running. I have big plans for the bike this week coming up before I drop it off for a tune up.
Saturday, March 27, 2010
Day 86 (Sat - 3/27)
Last night we ended up going for a walk across the Brooklyn Bridge and then to Time Square (and most of the way back). I normally wouldn’t log this as a workout but a 10 mile walk deserves mention. My co-worker who came along had not been in the city before and seemed to enjoy seeing a few of the sights by foot.
I have did not use the elevator at all so I have gotten a fair share of stair workouts; however, fell short of the lofty ambitions I had for getting out for runs and using the hotel pool.
I focused today on making contacts instead of the educational schedule and made a few that I think really made the trip worth going on. Needless to say, it is good to be home.
I have did not use the elevator at all so I have gotten a fair share of stair workouts; however, fell short of the lofty ambitions I had for getting out for runs and using the hotel pool.
I focused today on making contacts instead of the educational schedule and made a few that I think really made the trip worth going on. Needless to say, it is good to be home.
Friday, March 26, 2010
Day 85 (Fri - 3/26)
The conference was fair today. The EMR full use material was interesting and I was able to make a few good contacts. The instructional seminars were really basic and I found myself bailing on them in favor of re-hearing the full use conversations.
I am meeting up with a really good friend today who lives a short distance from where I am staying. I invited a co-worker to come along and we are all going to get a bite to eat and then walk the Brooklyn Bridge. It should be a good time.
I am meeting up with a really good friend today who lives a short distance from where I am staying. I invited a co-worker to come along and we are all going to get a bite to eat and then walk the Brooklyn Bridge. It should be a good time.
Thursday, March 25, 2010
Day 84 (Thurs - 3/25)
I got out and ran to pick up the car today. It was pretty neat to see how far a 10K is if you run point to point instead of a loop. I ran the 6.26 miles in 54:09 (8:39 miles) which is pretty solid.
My feet were buzzing around mile 5. I think it is time for new running shoes.
Anyway, I am in NYC for the conference and missing my family a little. I have determined that although I have great ambitions for travel, I don’t have a desire to do it with out them. I am looking out my hotel window at the Brooklyn Bridge, all lit up and just want to share it with them.
On a side note, I am on the 21st floor so I decided to do some stairs tonight. Around flight 12 I could really feel it.
My feet were buzzing around mile 5. I think it is time for new running shoes.
Anyway, I am in NYC for the conference and missing my family a little. I have determined that although I have great ambitions for travel, I don’t have a desire to do it with out them. I am looking out my hotel window at the Brooklyn Bridge, all lit up and just want to share it with them.
On a side note, I am on the 21st floor so I decided to do some stairs tonight. Around flight 12 I could really feel it.
Wednesday, March 24, 2010
Day 83 (Wed - 3/24)
I thought I might get out and run to get the car tonight, but it did not happen. I am flexing my work schedule tomorrow to accommodate an evening meeting and the conference that runs into Saturday. With my wife’s encouragement I am now planning to run to pick up the car during the buggo’s nap tomorrow.
Now all I have to do is find time to pack.
Now all I have to do is find time to pack.
Tuesday, March 23, 2010
Day 82 (Tues - 3/23)
Today was a crazy day at work. I was running from hour one and it doesn’t look like it will stop until the end of the week. This is going push workouts into the evening.
The bike ride I thought I might squeeze in got cancelled due to a flat tire on the family car. The buggo and I put the mini-spare on to the car together. He was a big helper and loved being involved. We set the expectations before starting that he had to listen very carefully and he did. The highlight for me was having him “help” put the spare in place and then turn the lug nuts a few times by hand once I started them on the bolts. He had this big grin on his face as he focused on his task. From an early age and for the rest of our days we all find so much satisfaction in being “useful”.
We hitched a ride with my Dad who helped us drop off the car at the tire shop and we picked up some Subway on the way home. By the time I got the kiddo down for bed it was too late to get on the bike, but I did get in some calisthenics while watching Biggest Looser with my wife.
My right arm is still a little off, but I was able to get in a full set of everything I wanted to do including two sets of front plank holds. This was the first time I really tested it since it came up sore on day 70. I need be better disciplined about working more of these sets into my routines.
On a side note, I finally got my e-mail out to my prospective triathlon coach last night requesting some training sessions.
The bike ride I thought I might squeeze in got cancelled due to a flat tire on the family car. The buggo and I put the mini-spare on to the car together. He was a big helper and loved being involved. We set the expectations before starting that he had to listen very carefully and he did. The highlight for me was having him “help” put the spare in place and then turn the lug nuts a few times by hand once I started them on the bolts. He had this big grin on his face as he focused on his task. From an early age and for the rest of our days we all find so much satisfaction in being “useful”.
We hitched a ride with my Dad who helped us drop off the car at the tire shop and we picked up some Subway on the way home. By the time I got the kiddo down for bed it was too late to get on the bike, but I did get in some calisthenics while watching Biggest Looser with my wife.
My right arm is still a little off, but I was able to get in a full set of everything I wanted to do including two sets of front plank holds. This was the first time I really tested it since it came up sore on day 70. I need be better disciplined about working more of these sets into my routines.
On a side note, I finally got my e-mail out to my prospective triathlon coach last night requesting some training sessions.
Monday, March 22, 2010
Day 81 (Mon - 3/22)
Today was a rest day, but a long work day. We are in the second week of a milestone deliverable for work and everything feels like it is clicking. I am gearing up to head out for a conference and need to get my ducks in a row, and my wife is picking up a lot on the home front. I need to keep this in mind as we continue on this week. Balance is the key.
Sunday, March 21, 2010
Day 80 (Sun - 3/21)
I wasn’t sure how today was going to go. The buggo dropped another number two in the potty last night and was very excited to go the store to pick up Max and Montey (twin dumptrucks from Thomas and Friends) as a reward. We ended up making pancakes and hash browns for breakfast and got a late start on the day and made our way out to go to the store for Max and Montey and then headed over to the grocery store to do the weeks shopping. We got home later than planned and didn’t get down for a nap until late in the afternoon. As I put him down for nap I started thinking about getting a nap myself, however, once again my network kicked in.
As I was reading nap-time stories Duce called and said he was thinking of a run which worked out perfectly. I met him at the running spot and we headed into a run which was supposed to be a long and slow. As we rounded the first tenth of a mile we met The Dominator finishing off 3.4 miles. He joined us for a short loop cool down (for him) / warm up (for Duce and me). We kept around an 8:15 minute mile pace where we where able to catch up a little without being too out of breath.
When The Dominator split off from us (about 1.4 miles in) Duce and I headed out for another 10K. I was expecting to continue the long and slow pace we were on, but Duce had other plans.
We rounded the corner at a good clip and little way from the mile one marker Duce started opening up the pace a bunch. We crossed the mile one marker in around 7:50 at which point I realized that Duce was setting out to make the first 5K a tempo pace. We ended up running a few intervals of all out sprint followed by recovery pace which had us feeling really good. After one of these sessions Duce commented that he predicted that in the upcoming races we would keep that sprint pace the last quarter mile running neck and neck to see who has more in the tank on that given day. I felt really good about this as it validated that I have improved a great deal as a runner where I can start thinking about challenging Duce.
During the intervals I noticed that I have approximately 6 gears at this point.
- short stride low cadence (recovery pace)
- short stride medium cadence (aerobic pace)
- short stride fast cadence (tempo pace)
- medium stride slow cadence (tempo/power pace)
- medium stride medium cadence (sub-sprint pace - anaerobic)
- long stride medium cadence (sprint pace - anaerobic)
Knowing that I have these gears and that I am able to imprint decent form when using them makes me a smarter runner and makes me want to practice each of them a little more.
We averaged 7:51 over the first 5K and decided to run a recovery pace for the second 5K which ended up being a little slow at 9:58 miles. All in all we put in 7.4 miles in 1:05:00 (8:47 pace). Not too bad. I am looking forward to continuing to build myself up for the longer distances with assistance from my support network.
As I was reading nap-time stories Duce called and said he was thinking of a run which worked out perfectly. I met him at the running spot and we headed into a run which was supposed to be a long and slow. As we rounded the first tenth of a mile we met The Dominator finishing off 3.4 miles. He joined us for a short loop cool down (for him) / warm up (for Duce and me). We kept around an 8:15 minute mile pace where we where able to catch up a little without being too out of breath.
When The Dominator split off from us (about 1.4 miles in) Duce and I headed out for another 10K. I was expecting to continue the long and slow pace we were on, but Duce had other plans.
We rounded the corner at a good clip and little way from the mile one marker Duce started opening up the pace a bunch. We crossed the mile one marker in around 7:50 at which point I realized that Duce was setting out to make the first 5K a tempo pace. We ended up running a few intervals of all out sprint followed by recovery pace which had us feeling really good. After one of these sessions Duce commented that he predicted that in the upcoming races we would keep that sprint pace the last quarter mile running neck and neck to see who has more in the tank on that given day. I felt really good about this as it validated that I have improved a great deal as a runner where I can start thinking about challenging Duce.
During the intervals I noticed that I have approximately 6 gears at this point.
- short stride low cadence (recovery pace)
- short stride medium cadence (aerobic pace)
- short stride fast cadence (tempo pace)
- medium stride slow cadence (tempo/power pace)
- medium stride medium cadence (sub-sprint pace - anaerobic)
- long stride medium cadence (sprint pace - anaerobic)
Knowing that I have these gears and that I am able to imprint decent form when using them makes me a smarter runner and makes me want to practice each of them a little more.
We averaged 7:51 over the first 5K and decided to run a recovery pace for the second 5K which ended up being a little slow at 9:58 miles. All in all we put in 7.4 miles in 1:05:00 (8:47 pace). Not too bad. I am looking forward to continuing to build myself up for the longer distances with assistance from my support network.
Saturday, March 20, 2010
Day 79 (Sat - 3/20)
I had to turn down a bike ride with Duce and The Dominator in order to spend some quality time with the buggo. We went to the dump and visited the library in town. However, we also got out as a family to a spot where my wife and the kiddo could take a walk while I got in a short run.
When we do this I try to hit a solid race pace so they are not left waiting for me. I ended up finishing the 3.46 mile loop in 26:07 (7:31 miles). I was given some cheers of encouragement from the buggo as I passed them in the last half mile of the run. It is such a great feeling to be cheered on by the kiddo. He motivates so much of what I do.
I feel really good especially being able to hit mid-seven miles over a 5K distance. It is giving me hope that I can get to the 8:20 pace for the half marathon portion of the 70.3. I am due for a long and slow and need to hit the bike in the next few days.
When we do this I try to hit a solid race pace so they are not left waiting for me. I ended up finishing the 3.46 mile loop in 26:07 (7:31 miles). I was given some cheers of encouragement from the buggo as I passed them in the last half mile of the run. It is such a great feeling to be cheered on by the kiddo. He motivates so much of what I do.
I feel really good especially being able to hit mid-seven miles over a 5K distance. It is giving me hope that I can get to the 8:20 pace for the half marathon portion of the 70.3. I am due for a long and slow and need to hit the bike in the next few days.
Friday, March 19, 2010
Day 78 (Fri - 3/19)
Today I had an unexpected break in my schedule and headed into the main office for the morning, so I called Flash to see if he was available for a run. He was, but said he had the cold so we would have to take it easy. That was fine with me as I was planning a recovery pace after the sprint yesterday; although I was a little surprised he wasn’t going to kick my rear into gear.
We set out for our 4.09 mile loop at an aerobic pace where we could carry on a conversation. The run felt really good and the conversation made the miles go by quickly. The best part was that we were running an aerobic pace and hit the first mile in 8:23.
We wrapped up the run in 34:15 (8:22 miles). My goal is to run the half marathon portion of the 70.3 averaging 8:20 min/mile. Being able to run an aerobic 4.09 at nearly that pace is a great feeling.
I seem to be doing well in the run department, now I need to start working in the swim and bike a little harder. (In the case of the swim – I just need to start working it in.) Also, I must get my request for training into my coach this weekend.
We set out for our 4.09 mile loop at an aerobic pace where we could carry on a conversation. The run felt really good and the conversation made the miles go by quickly. The best part was that we were running an aerobic pace and hit the first mile in 8:23.
We wrapped up the run in 34:15 (8:22 miles). My goal is to run the half marathon portion of the 70.3 averaging 8:20 min/mile. Being able to run an aerobic 4.09 at nearly that pace is a great feeling.
I seem to be doing well in the run department, now I need to start working in the swim and bike a little harder. (In the case of the swim – I just need to start working it in.) Also, I must get my request for training into my coach this weekend.
Thursday, March 18, 2010
Day 77 (Thurs - 3/18)
I talked with Flash regarding a work related issue and asked if he had been able to get out for runs this week. He let me know in no uncertain terms that he had been out 3 times this week and was planning on kicking my rear into gear next time we got out for a run. This was the last straw.
I have read that you start loosing performance in as little as 2 days off from training and it has been 3. I talked with my team and determined that I would be able to get out for 30 minutes for a quick run. I plotted a 3.48 mile loop near the remote office we are working at and set out to eat it up as quickly as I could. My cumulative splits were the following:
-Cumulative Time Cumulative Distance Cumulative Pace
- 0:05:56 0.81 miles 7:20 min/mile
- 0:07:43 1.05 miles 7:21 min/mile
- 0:16:53 2.22 miles 7:36 min/mile
- 0:27:00 3.48 miles 7:46 min/mile
It felt good to get out and even better to finish the 3.48 miles in 27:00 (7:46 miles). I am getting used to these sub-eight minute miles over 5K distances and I think the cold has been vanquished. Thanks Flash.
I have read that you start loosing performance in as little as 2 days off from training and it has been 3. I talked with my team and determined that I would be able to get out for 30 minutes for a quick run. I plotted a 3.48 mile loop near the remote office we are working at and set out to eat it up as quickly as I could. My cumulative splits were the following:
-Cumulative Time Cumulative Distance Cumulative Pace
- 0:05:56 0.81 miles 7:20 min/mile
- 0:07:43 1.05 miles 7:21 min/mile
- 0:16:53 2.22 miles 7:36 min/mile
- 0:27:00 3.48 miles 7:46 min/mile
It felt good to get out and even better to finish the 3.48 miles in 27:00 (7:46 miles). I am getting used to these sub-eight minute miles over 5K distances and I think the cold has been vanquished. Thanks Flash.
Wednesday, March 17, 2010
Day 76 (Wed - 3/17)
Tonight was my late night at work to help get us through our milestone week and it was another no workout day. I am starting to feel the rust settling in but don’t have the energy at the end of the day to get down to the bike. I have to kick this cold.
Tuesday, March 16, 2010
Day 75 (Tues - 3/16)
No workout again although I got home with enough daylight for my wife to take a walk and for me to spend some quality outdoor time with the buggo. We fished for leaves in some puddles in our back yard, checked out the buddies (the tree buds), and took a half mile walk (pretty far for little legs). The cold is continuing to linger so more sleep tonight.
Monday, March 15, 2010
Day 74 (Mon - 3/15)
No workout, but day one of our milestone week went very well. My only complaint is that I am just a little late coming home. I am going to have to focus on the work balance to make this sustainable during these milestone weeks which are going to become more frequent in upcoming months.
Sunday, March 14, 2010
Day 73 (Sun - 3/14)
The cold is still with me but I had a green juice smoothie and Duce got me out for a run and as a result I am feeling much better. I was about to pull myself down to the bike trainer when Duce called me to get out for a run. That was a miracle call for me the way I am feeling right now. We took it slow and paced out 6.49 miles in 1:01:10 (9:25 miles). The distance felt remarkably easy for having such a strong cold. We were both able to easily carry on conversation during the run discussing work, kids, training, and the warmer weather that is now settling in.
Tomorrow is the start of a milestone week for my project at work. We will see what I can get in as far as workouts go this week. I hope to simply kick the cold.
Tomorrow is the start of a milestone week for my project at work. We will see what I can get in as far as workouts go this week. I hope to simply kick the cold.
Saturday, March 13, 2010
Day 72 (Sat - 3/13)
I got whacked with the cold. Not much to complain about, it is my own fault. Too much work, not enough sleep. I have been saying I need to adjust my sleep schedule, now my body is making me do it.
The kiddo is feeling better, my arm is about 80% and I feel like I could do something tomorrow. The weather is looking like the bike trainer might be my best bet.
The kiddo is feeling better, my arm is about 80% and I feel like I could do something tomorrow. The weather is looking like the bike trainer might be my best bet.
Friday, March 12, 2010
Day 71 (Fri - 3/12)
No sprints, no run, and too much work. I almost got away with the run I had planned but received a call from one of our customers that needed attention. That’s the way it goes. Work has been keeping me up too late and I think I feel a cold coming on. The buggo has had a runny nose for a few days now. We will see what the weekend brings.
Thursday, March 11, 2010
Day 70 (Thrus - 3/11)
My right arm is feeling much better today, but still needs some rest. Flash and I got out for a run this afternoon. We attacked the 4.09 looking for me to post a personal best for the distance. I was hoping to better yesterday’s time and get in under 31:00. Well, we ended up coming in at 29:41 (7:15 miles). I am very pleased with this pace as it is a personal best and would have me finishing a 5K in 22:30.
The first mile was great and was a sub-seven. We didn’t let up as much as we normally do through mile 2 and then picked it back up in miles 3 and 4. We had to stop twice during the run for cross walk signals and ended up running into my wife and the buggo as they were heading home from lunch with my wife’s aunt around the 5K distance. It was so nice to see them even if it was quick. Flash got to meet them briefly and we were all on our way. I should note that the stopwatch stopped when saying hi to the family and while waiting for the walk signals.
Here are the cumulative splits for this run:
-Cumulative Time Cumulative Distance Cumulative Pace
- 0:07:05 1.02 miles 6:57 min/mile
- 0:15:06 2.09 miles 7:13 min/mile
- 0:17:28 2.39 miles 7:18 min/mile
- 0:20:22 2.77 miles 7:21 min/mile
- 0:27:23 3.74 miles 7:19 min/mile
- 0:29:41 4.09 miles 7:15 min/mile
I had intended to set a goal to run this loop in under 30 minutes by July. It appears that I will have to set a different goal. I am feeling really good tonight after some stretching and coconut water.
Tomorrow is going to be a recovery run, but if I am feeling as good as I do now I might do some sprint intervals. The weekend weather looks bad so I am planning a long and slow bike trainer session while watching Transformers 2 during nap time to replace the long and slow run I should get out for.
The first mile was great and was a sub-seven. We didn’t let up as much as we normally do through mile 2 and then picked it back up in miles 3 and 4. We had to stop twice during the run for cross walk signals and ended up running into my wife and the buggo as they were heading home from lunch with my wife’s aunt around the 5K distance. It was so nice to see them even if it was quick. Flash got to meet them briefly and we were all on our way. I should note that the stopwatch stopped when saying hi to the family and while waiting for the walk signals.
Here are the cumulative splits for this run:
-Cumulative Time Cumulative Distance Cumulative Pace
- 0:07:05 1.02 miles 6:57 min/mile
- 0:15:06 2.09 miles 7:13 min/mile
- 0:17:28 2.39 miles 7:18 min/mile
- 0:20:22 2.77 miles 7:21 min/mile
- 0:27:23 3.74 miles 7:19 min/mile
- 0:29:41 4.09 miles 7:15 min/mile
I had intended to set a goal to run this loop in under 30 minutes by July. It appears that I will have to set a different goal. I am feeling really good tonight after some stretching and coconut water.
Tomorrow is going to be a recovery run, but if I am feeling as good as I do now I might do some sprint intervals. The weekend weather looks bad so I am planning a long and slow bike trainer session while watching Transformers 2 during nap time to replace the long and slow run I should get out for.
Wednesday, March 10, 2010
Day 69 (Wed - 3/10)
This morning I woke up with a very sore right arm. It feels like I slept on a small marble on upper front of my arm which caused a deep bruise between the muscles. It hurts a bunch if I reach back and circle my arm overhead (as if swimming). I am going to rest it and treat it with some heat. I can’t think of anything that would have caused this except for sleeping on it funny. Oh well, better to feel it now while I have months to go before the first race than later.
Today was another beautiful day and this time I protected enough time to get out and run. It felt really good, but not until I had traveled the first quarter mile. Prior to that I had a few thoughts along the lines of “Will I make it through this run?” which I am attributing to my current lack of sleep. It seems these thoughts sneak into my mind more easily if I am tired, but fortunately I have a support network that keeps me motivated and mentally tough enough to fight through the self defeating thinking. After hitting the half mile marker the run really picked up for me.
My cumulative splits were the following:
-Cumulative Time Cumulative Distance Cumulative Pace
- 0:07:12 1.02 miles 7:04 min/mile
- 0:15:39 2.09 miles 7:29 min/mile
- 0:18:07 2.39 miles 7:35 min/mile
- 0:21:27 2.77 miles 7:45 min/mile
- 0:29:01 3.74 miles 7:46 min/mile
- 0:31:38 4.09 miles 7:44 min/mile
What a great run for me. 4.09 miles in 31:38 (7:44 miles) is a great 5K distance let alone tacking on an extra mile. I am planning on repeating this run tomorrow and sneaking in one more on Friday with Flash.
Today was another beautiful day and this time I protected enough time to get out and run. It felt really good, but not until I had traveled the first quarter mile. Prior to that I had a few thoughts along the lines of “Will I make it through this run?” which I am attributing to my current lack of sleep. It seems these thoughts sneak into my mind more easily if I am tired, but fortunately I have a support network that keeps me motivated and mentally tough enough to fight through the self defeating thinking. After hitting the half mile marker the run really picked up for me.
My cumulative splits were the following:
-Cumulative Time Cumulative Distance Cumulative Pace
- 0:07:12 1.02 miles 7:04 min/mile
- 0:15:39 2.09 miles 7:29 min/mile
- 0:18:07 2.39 miles 7:35 min/mile
- 0:21:27 2.77 miles 7:45 min/mile
- 0:29:01 3.74 miles 7:46 min/mile
- 0:31:38 4.09 miles 7:44 min/mile
What a great run for me. 4.09 miles in 31:38 (7:44 miles) is a great 5K distance let alone tacking on an extra mile. I am planning on repeating this run tomorrow and sneaking in one more on Friday with Flash.
Tuesday, March 9, 2010
Day 68 (Tues - 3/9)
No workout tonight, but plenty of work to keep my up way too late. Hopefully I can stop this trend so I can recover properly from my workouts. Sleep must be a focus this weekend into next week.
I am going to have to get creative over the next few weeks as my project at work heads into another milestone week next week.
I am going to have to get creative over the next few weeks as my project at work heads into another milestone week next week.
Monday, March 8, 2010
Day 67 (Mon - 3/8)
What a beautiful day. I had these dreams of pulling a double tonight (run in the afternoon and a bike ride tonight). I wasn’t able to protect my time at work this afternoon and ended up spending the 30 minutes I had available for a run sending out some e-mail and getting prepared for an evening installation that was planned with the vendor. By the time I pulled myself away from the desk it was too late for me to get in a run and for my wife to get out for a walk when I got home.
The buggo and I played trucks and colored while my wife went out for a walk. We both had a really good time. He keeps asking me “How your run go?” to hear the story of Saturday’s run. My reply, which is quite rehearsed at this point: “My run was awesome. My favorite part was turning the corner to see mommy and buggo taking a walk. The geese flew right over your heads and when I passed you I heard my buggo saying: ‘go daddy go, you can do it’ which made me feel so much better.” Seeing his face light up every time we have this exchange is well worth the repetition.
Although there was no run today I did get on the bike tonight. I spent 46 minutes on the bike which broke down to:
- 10 minute warm up
- 5 sets of one-leggers plus two leg sprints (4 minutes each)
- 10 minute solid race pace work
- 6 minute cool down.
By the end I was working hard and moving the chains in gearings I have never spent a lot of time in other than going down hills. I am looking forward to hitting the streets and seeing what these gears translate to. For training log purposes I am going to estimate an 18 mph average.
I feel like I have moved through the first plateau in my training (which started on Day 45) and am starting to feel another pick up. My legs feel really good after these sprints and I am starting to be able to work harder over longer durations. The improved sleep schedule is helping tremendously.
There have been many days I felt like just dropping the goal, but am so happy that I have stuck with it. Again, nothing magical about this, it is all about your support network. Speaking of which, it is definitely time to add a coach to my network. I must get an e-mail out to my coach this week.
On another note Flash did buy the bike. I can’t wait to see it and I am really looking forward to some rides. He also said he was going to try and get in a triple today (a run, bike ride, and swim).
The buggo and I played trucks and colored while my wife went out for a walk. We both had a really good time. He keeps asking me “How your run go?” to hear the story of Saturday’s run. My reply, which is quite rehearsed at this point: “My run was awesome. My favorite part was turning the corner to see mommy and buggo taking a walk. The geese flew right over your heads and when I passed you I heard my buggo saying: ‘go daddy go, you can do it’ which made me feel so much better.” Seeing his face light up every time we have this exchange is well worth the repetition.
Although there was no run today I did get on the bike tonight. I spent 46 minutes on the bike which broke down to:
- 10 minute warm up
- 5 sets of one-leggers plus two leg sprints (4 minutes each)
- 10 minute solid race pace work
- 6 minute cool down.
By the end I was working hard and moving the chains in gearings I have never spent a lot of time in other than going down hills. I am looking forward to hitting the streets and seeing what these gears translate to. For training log purposes I am going to estimate an 18 mph average.
I feel like I have moved through the first plateau in my training (which started on Day 45) and am starting to feel another pick up. My legs feel really good after these sprints and I am starting to be able to work harder over longer durations. The improved sleep schedule is helping tremendously.
There have been many days I felt like just dropping the goal, but am so happy that I have stuck with it. Again, nothing magical about this, it is all about your support network. Speaking of which, it is definitely time to add a coach to my network. I must get an e-mail out to my coach this week.
On another note Flash did buy the bike. I can’t wait to see it and I am really looking forward to some rides. He also said he was going to try and get in a triple today (a run, bike ride, and swim).
Sunday, March 7, 2010
Day 66 (Sun - 3/7)
Last night we went out as a family for dinner and then went to the mall to run some errands. The kiddo and I were checking out the Thomas the Train section of one of the stores when a clerk started putting up some 40% off signs that went into effect that night. It was like hitting a jackpot. My wife and I bought a few items that are sure to be a hit with the kiddo. We aren’t sure when we should break them out. Perhaps for potty training motivation or for when the buggette comes along. Anyway, it is pretty neat to see what excites you when children come into your world.
No work out today, but had some quality time with the buggo. My wife had an event to go to so it was a boy’s afternoon. We took a walk, played in a frozen sand box, and ended thing off with some jumping in mud puddles. There were the minor battle of wills that came up during the day, but the battles I picked I made sure I won. I try not to pick too many, but think it is important that once I take a stand with him I shouldn’t back down. I think the consistency is important for his development.
The weather is getting nicer and I am looking forward to working in some bike rides. I missed a cross training mountain bike ride with Duce this afternoon. I wonder how he made out? Also, I wonder how Flash made out with the bike he was going to look at.
No work out today, but had some quality time with the buggo. My wife had an event to go to so it was a boy’s afternoon. We took a walk, played in a frozen sand box, and ended thing off with some jumping in mud puddles. There were the minor battle of wills that came up during the day, but the battles I picked I made sure I won. I try not to pick too many, but think it is important that once I take a stand with him I shouldn’t back down. I think the consistency is important for his development.
The weather is getting nicer and I am looking forward to working in some bike rides. I missed a cross training mountain bike ride with Duce this afternoon. I wonder how he made out? Also, I wonder how Flash made out with the bike he was going to look at.
Saturday, March 6, 2010
Day 65 (Sat - 3/6)
What a beautiful day. My wife and I took the buggo out at ten this morning. My wife and the kiddo took a nice walk while I got in a quick run. I decided to time trial a 3.46 mile run. The highlight was coming over a crest to see my wife and the buggo taking a run on a smaller loop about a quarter mile ahead of me. They stopped to see some geese that ended up flying right over their heads. I could hear the kiddo laughing as I started tracking them down. Then, when I caught up and passed them my buggo yelled: “Go Daddy, Go… You can do it!” How much more motivation can a person get? It was a pretty incredible moment.
After I finished off the distance I headed back and walked with the kiddo and my wife until they finished their loop. Then we let the little one loose to throw stones, check out bugs, call to ducks, break ice in puddles, and tromp through some mud. We spent a good hour and a half just hanging out and enjoying being outside.
As for the run, my splits were really encouraging. I tracked them as cumulative splits and average paces from the start:
-Cumulative Time Cumulative Distance Cumulative Pace
- 0:05:46 0.77 miles 7:29 min/mile
- 0:07:50 1.13 miles 6:56 min/mile
- 0:12:26 1.64 miles 7:35 min/mile
- 0:17:35 2.28 miles 7:43 min/mile
- 0:26:38 3.46 miles 7:42 min/mile
So in the end it was 3.46 miles in 26:38 (7.42 miles). Not bad. If I was able to do this on a 5K race day it would be a personal best for me. This has blown away my expectations for 65 Days worth of effort, so I am going to set a goal to be able to run a 5K in under 20 minutes. I think it might be possible if I can continue the training and stay smart about it.
After I finished off the distance I headed back and walked with the kiddo and my wife until they finished their loop. Then we let the little one loose to throw stones, check out bugs, call to ducks, break ice in puddles, and tromp through some mud. We spent a good hour and a half just hanging out and enjoying being outside.
As for the run, my splits were really encouraging. I tracked them as cumulative splits and average paces from the start:
-Cumulative Time Cumulative Distance Cumulative Pace
- 0:05:46 0.77 miles 7:29 min/mile
- 0:07:50 1.13 miles 6:56 min/mile
- 0:12:26 1.64 miles 7:35 min/mile
- 0:17:35 2.28 miles 7:43 min/mile
- 0:26:38 3.46 miles 7:42 min/mile
So in the end it was 3.46 miles in 26:38 (7.42 miles). Not bad. If I was able to do this on a 5K race day it would be a personal best for me. This has blown away my expectations for 65 Days worth of effort, so I am going to set a goal to be able to run a 5K in under 20 minutes. I think it might be possible if I can continue the training and stay smart about it.
Friday, March 5, 2010
Day 64 (Fri - 3/5)
There was no run or bike ride today. I got home from work late, but it was the best day of work all week. I feel like our project has momentum that can be sustained to make it a success. I am trying to get ahead in planning and hope to be at least one week ahead by the end of the month so that I can produce clear task lists to our team on a weekly basis. It is about to get a little crazy and I need to get on a better sleep cycle. The late nights are not helping my training or work.
I took a few minutes to shop for some bike shoes and think I have them narrowed down to the following:
- Shimano TR-51 (the dream pair but too expensive)
- Shimano TR-31
- Louis Garneau Tri Speed (the front runners but would like to try them on)
On another note, it sounds like Flash may have found a nice used bike. He is going to check it out this weekend. The weather is starting to get really nice and I am pretty excited to get out for a few rides and see how the work on the trainer translates to the road.
I took a few minutes to shop for some bike shoes and think I have them narrowed down to the following:
- Shimano TR-51 (the dream pair but too expensive)
- Shimano TR-31
- Louis Garneau Tri Speed (the front runners but would like to try them on)
On another note, it sounds like Flash may have found a nice used bike. He is going to check it out this weekend. The weather is starting to get really nice and I am pretty excited to get out for a few rides and see how the work on the trainer translates to the road.
Thursday, March 4, 2010
Day 63 (Thurs - 3/4)
I got on the bike tonight. I was in the saddle for 35 minutes where I did a 10 minute warm up followed by 5 sets of the following interval:
- 30 seconds one-legger at 16 mph gearing with the right leg
- 30 seconds one-legger at 16 mph gearing with the left leg
- 30 seconds of passive rest
- 2 minute sprint at 20+ mph gearing with both legs
- 30 seconds of rest at 18 mph gearing with both legs
I finished off with a 5 minute cool down and feel good about the work out. The legs are tired but not abused and I feel like I really worked as it took quite a bit of effort to get all 5 sets in.
What I noticed during the one-leggers is that I am sloppy around the top of the cycle (from about 11-1). There were a couple of times where I almost didn’t make it over the top and I had to make sure I focused. What this tells me is that during my normal cadence one foot (the one pressing down on the crank) is lifting and pulling the other though 11 to 1. This is wasted effort that could be transferred into the crank every revolution if the leg at the top of the cycle was trained to at least carry its own weight. I started getting some really efficient 2 leg sprints in after making this adjustment. Now I just need to do enough one-leggers to imprint it into my natural cadence.
The bike was good for me as work was a bit stressful today. We had some unexpected issues as we approach our next big push in one week. The other thing that really helped was playing blocks with the buggo. There is nothing like building a tower and knocking it over to help refocus the mind.
Perhaps if I get really lucky tomorrow I will get an afternoon sprint in.
- 30 seconds one-legger at 16 mph gearing with the right leg
- 30 seconds one-legger at 16 mph gearing with the left leg
- 30 seconds of passive rest
- 2 minute sprint at 20+ mph gearing with both legs
- 30 seconds of rest at 18 mph gearing with both legs
I finished off with a 5 minute cool down and feel good about the work out. The legs are tired but not abused and I feel like I really worked as it took quite a bit of effort to get all 5 sets in.
What I noticed during the one-leggers is that I am sloppy around the top of the cycle (from about 11-1). There were a couple of times where I almost didn’t make it over the top and I had to make sure I focused. What this tells me is that during my normal cadence one foot (the one pressing down on the crank) is lifting and pulling the other though 11 to 1. This is wasted effort that could be transferred into the crank every revolution if the leg at the top of the cycle was trained to at least carry its own weight. I started getting some really efficient 2 leg sprints in after making this adjustment. Now I just need to do enough one-leggers to imprint it into my natural cadence.
The bike was good for me as work was a bit stressful today. We had some unexpected issues as we approach our next big push in one week. The other thing that really helped was playing blocks with the buggo. There is nothing like building a tower and knocking it over to help refocus the mind.
Perhaps if I get really lucky tomorrow I will get an afternoon sprint in.
Wednesday, March 3, 2010
Day 62 (Wed - 3/3)
Today ended up another rest day. Desk built, taxes done. Now for that wet suit.
I tried it on and it fit like a glove. I am happy that I went with the larger size. Being between sizes I thought my legs would appreciate the extra room and they do. The full suit is fantastic. I don’t fully understand why but the flexibility in the arms on this suit is so much better than the one I tried on in the pro-shop the other day. I was also a little worried about tightness in the neck (a common complaint with Xterra wetsuits from what I read) but this is not an issue for me. I will be keeping the full no question about it. I am very happy with the purchase. Now, I just need a good swimming day to get in the water with it so I can officially endorse the Xterra Vortex 3 (especially during a 50% off sale).
I tried it on and it fit like a glove. I am happy that I went with the larger size. Being between sizes I thought my legs would appreciate the extra room and they do. The full suit is fantastic. I don’t fully understand why but the flexibility in the arms on this suit is so much better than the one I tried on in the pro-shop the other day. I was also a little worried about tightness in the neck (a common complaint with Xterra wetsuits from what I read) but this is not an issue for me. I will be keeping the full no question about it. I am very happy with the purchase. Now, I just need a good swimming day to get in the water with it so I can officially endorse the Xterra Vortex 3 (especially during a 50% off sale).
Tuesday, March 2, 2010
Day 61 (Tues - 3/2)
Today was a rest day. I got most of the taxes done last night and finished them off this morning. I will give them one last review this evening then out the door they go (or over the wire they go). It was nice to work on the desk downstairs.
On another note, the wetsuit arrived today. I haven’t had a chance to try it on yet, but can’t wait to see how if fits and feels.
On another note, the wetsuit arrived today. I haven’t had a chance to try it on yet, but can’t wait to see how if fits and feels.
Monday, March 1, 2010
Day 60 (Mon - 3/1)
To run or not to run? That was the question today. I had a planned run with Flash during lunch today which looks like the only day this week we will be able to get out. However, with the 10 miles yesterday and my back feeling questionable I wondered if it is smart to go out for a run today. Well, smart or not I decided to go ahead. I didn’t make up my mind until I walked into the office after an offsite meeting and felt the spring like weather in the air. That did it. I had to get out today.
I told Flash that it was going to be a recovery pace and that I would like to take a shorter less hilly route. He was fine with that and off we went. The route was really nice. We traveled along a river for a while then across a busier intersection which leads to a bike path where we looped back to the office. The pace was perfect and I think it did indeed help with the recovery. Just getting out and moving seems to help loosen up the muscles. We finished off the 4.09 miles in 35:46 (8:43 miles). Not too bad for a recover pace. In fact a year ago I would have fought tooth and nail for that pace over 4 miles.
Thanks Flash for keeping me moving. Now onto the taxes.
I told Flash that it was going to be a recovery pace and that I would like to take a shorter less hilly route. He was fine with that and off we went. The route was really nice. We traveled along a river for a while then across a busier intersection which leads to a bike path where we looped back to the office. The pace was perfect and I think it did indeed help with the recovery. Just getting out and moving seems to help loosen up the muscles. We finished off the 4.09 miles in 35:46 (8:43 miles). Not too bad for a recover pace. In fact a year ago I would have fought tooth and nail for that pace over 4 miles.
Thanks Flash for keeping me moving. Now onto the taxes.
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