Like a bear emerging from a long winter's hibernation, triathletes all around are gearing up for yet another exciting year of triathlon. This triathlete is no exception. 2009 was great. I made some great strides in stretching my abilities and have learned a lot about myself and where I want to go, but it's time to build on that and not rest on any past laurels.
2010 will be a year to focus on speed and more speed. Due to a new baby in the house, I've taken IM out of the equation and will focus on sprints and Olys. I've laid out a manageable and exciting schedule that has me racing twice most months this summer. The hope is seek out a few races that I either haven't done yet or haven't done in a while.
So physically where am I right now? Honestly, since my last post it's been a lot better. I've picked up two pool sessions a week where before I was maybe only swimming once. I'm not exactly happy with my technique right now, but the times are still there. I'm about 80% where I want to be on the bike. Endurance has picked up, but I'm just not climbing the way I used to right now. I'm on the bike/trainer at least three times a week right now so hopefully that will change soon. The run is still an unknown. I've had good days and bad days. I'm ready to stretch out some of the speed work I've been doing to see if I can maintain my goal pace for the entire run. This is where I've fallen back in the past in Sprint races. I'd love to be able to get under 20 minutes for a 5K in Sprint but I haven't been able to maintain that pace.
This biggest thing that needs to happen is for this damned winter to end. It's making life and training way to difficult and complicated. I'm ready to sweat and suffer on the road instead of in my garage or on the dreadmill. Regardless, the motivation is there, and it's time to get serious. 2010 is here and I'm ready to play. Game on!
Thursday, February 18, 2010
Monday, December 7, 2009
Wow, Did I Just Get Out of Shape That Fast?
Finding time or the strength to train as of late has been difficult to say the least. My routine of working out before work every morning is a thing of the past. Now, I'm struggling to put together a few consecutive hours of sleep just so I can function at work. We're into our 4th week now and things are slowly getting better. I am managing to run a couple of times a week before work, but nothing else goes on until the weekends. Even then, my weekend training is down to an hour and a half sessions.
It's been pretty tough watching my Ironman-forged six pack disappear behind the baked zitis, the casseroles, cookies, and other deeply fattening meals provided by friends and family. It's been great, don't get me wrong. I love to eat, but man it just hasn't been healthy. Luckily it's winter time and there aren't any races in sight, and there's no real need for me to be on top of my game.
BUT! Man, it's killing me not to be making some serious games in my fitness, much less taking steps back. So, what's a new dad going to do? Well, I'll tell you. He's going to check the calendar, and put a running race on the calendar that's what. January 9th, just over 1 month from today, there is a "Red Nose" 10 miler. I still have my endurance up for the long distance runs so no issues there, but I just haven't had the speed. This weekend I managed to get two 10 milers in. The plan each day was to run the first 5 miles at a comfortable pace and then turn around and negative split the second 5. Each one went well and overall it gave me hope. None of my splits were under 7 minute miles which is the eventual goal, but for where I am now I'll take it.
So, I'm not dead. I have some goals, and I'm going to fight like hell to find time to make them happen. Other than that, I am the happiest guy in the world with the cutest little girl in the world.
It's been pretty tough watching my Ironman-forged six pack disappear behind the baked zitis, the casseroles, cookies, and other deeply fattening meals provided by friends and family. It's been great, don't get me wrong. I love to eat, but man it just hasn't been healthy. Luckily it's winter time and there aren't any races in sight, and there's no real need for me to be on top of my game.
BUT! Man, it's killing me not to be making some serious games in my fitness, much less taking steps back. So, what's a new dad going to do? Well, I'll tell you. He's going to check the calendar, and put a running race on the calendar that's what. January 9th, just over 1 month from today, there is a "Red Nose" 10 miler. I still have my endurance up for the long distance runs so no issues there, but I just haven't had the speed. This weekend I managed to get two 10 milers in. The plan each day was to run the first 5 miles at a comfortable pace and then turn around and negative split the second 5. Each one went well and overall it gave me hope. None of my splits were under 7 minute miles which is the eventual goal, but for where I am now I'll take it.
So, I'm not dead. I have some goals, and I'm going to fight like hell to find time to make them happen. Other than that, I am the happiest guy in the world with the cutest little girl in the world.
Sunday, November 22, 2009
Kate Is Here!
It's only taken me a week and a half to get this up, but my baby girl arrived on 11/11 at a whopping 5 lb and 13oz. She's the cutest thing in the world, and I can't believe how much I love her. My wife did a wonderful job. I'm so proud of her and thankful for bringing Kate into our lives. Life has been different to say the least. Exercising is nearly a thing of past. Sleep is a rare and treasured commodity, but I couldn't be happier. We're both ready to get Kate into some kind of schedule. Until then, we'll enjoy every precious moment.
Tuesday, November 3, 2009
Running and the Waiting Game
"In that he didn't die at the finish line, he could have run faster" - Tim Noakes
Well Tim, after Sunday's run I don't know that I could agree with you. Although I think that I might be getting close to reaching my limits. I set out Sunday for my weekly long run in attempts to regain my lost speed at longer distance runs. Recap from last week: the plan was to run miles 1-8 at a 7:50 pace, then drop the hammer to see what I could do for the remaining 5.1 miles. This plan worked great in that I was able to drop my overall pace down to a 7:36 per mile with plenty still in the tank. This week the plan was to run miles 1-8 at a 7:36 and then see what I could do for the remaining 5.1. The first part went well, but I could tell a start difference in my breathing than the prior week. I just didn't have the same pop as before when I hit mile 8. Nonetheless, I did my best, but started noticing a little ache in my right quad. It really started bothering me at mile 11 and brought me to a halt .25 miles later. I stopped to stretch it out and to see if I could "walk it off." I never really felt better, but I was able to get moving again. My pace took a nose dive due to the quad issue, but also because I was reaching the upper limits of my aerobic capacity. I lumbered into the finish in 1:37:27 a 7:27 pace. Not bad considering my issues, but seriously I don't think I could have gone any faster. It's still off from where I feel my abilities lie, but for me right now I think it's a good indicator of what I'm able to do.
As for the waiting game, we're about a week and a half from the scheduled due date for my first child. Can't wait. It's like Christmas or 5:00 on Friday in that it feels like it will never get here.
Until then, I'm going to keep running (and swim and bike) as much as I can. I have a feeling those opportunities will be hard to come by soon enough.
Well Tim, after Sunday's run I don't know that I could agree with you. Although I think that I might be getting close to reaching my limits. I set out Sunday for my weekly long run in attempts to regain my lost speed at longer distance runs. Recap from last week: the plan was to run miles 1-8 at a 7:50 pace, then drop the hammer to see what I could do for the remaining 5.1 miles. This plan worked great in that I was able to drop my overall pace down to a 7:36 per mile with plenty still in the tank. This week the plan was to run miles 1-8 at a 7:36 and then see what I could do for the remaining 5.1. The first part went well, but I could tell a start difference in my breathing than the prior week. I just didn't have the same pop as before when I hit mile 8. Nonetheless, I did my best, but started noticing a little ache in my right quad. It really started bothering me at mile 11 and brought me to a halt .25 miles later. I stopped to stretch it out and to see if I could "walk it off." I never really felt better, but I was able to get moving again. My pace took a nose dive due to the quad issue, but also because I was reaching the upper limits of my aerobic capacity. I lumbered into the finish in 1:37:27 a 7:27 pace. Not bad considering my issues, but seriously I don't think I could have gone any faster. It's still off from where I feel my abilities lie, but for me right now I think it's a good indicator of what I'm able to do.
As for the waiting game, we're about a week and a half from the scheduled due date for my first child. Can't wait. It's like Christmas or 5:00 on Friday in that it feels like it will never get here.
Until then, I'm going to keep running (and swim and bike) as much as I can. I have a feeling those opportunities will be hard to come by soon enough.
Monday, October 26, 2009
Runner's High
Having such great weekends makes it really tough to return to work on Mondays, but I'll take it over the alternative. Saturday was a planned group ride out and back to Tannehill State Park. Prior to heading out the weather was fairly mild which made me reconsider taking extra layers and some knee warmers. Thankfully, "better safe than sorry" kept rolling through my head, and I brought the extra gear for as soon as we rolled out a nice little front moved in and dropped the temps and brought in some mist. I was shocked to see how the temps could drop over the course of the ride.
In the group were three girls, and honestly I would ride with these three girls any day for any type of training ride. They were in great shape and could pull their share of the load. It was great to see. The tempo stayed hot throughout the ride and we cruised into the parking lot covering the 56 mile loop with just over a 20 mph avg. Not bad for a ride that included some slow sections through town. This was definitely the hardest ride I'd been on since my IM and my legs totally felt it.
Sunday was the long run. I decided the run the Mercedes course downtown again to see if I could drop my time again. The plan was to run 7:50's until mile 8 and then drop the hammer. Mile 8 marks the high point of the 13.1 course so the remaining 5.1 miles are mentally and physically a snap. This plan worked really well as I was feeling fresh and ready to go when the 8th mile came. By mile 11, my spirits were soaring as I looked to see the pace hovering around 7:05. I was definitely experiencing the runner's high. I wrapped up the run at a 7:36 pace. It was a good run for me and one that I can build on.
One thing to note, I tried dissolving a power gel in water and keeping it on my fuel belt rather than having to suck on a packet mid-run. This seemed to work really well although the solution tasted a bit sweet. Will have to work on the gel to water ratio.
Next week's goal will be to run the first 8 miles at a 7:36 pace and drop the hammer from there. We'll see how it goes. You gotta have goals right?
In the group were three girls, and honestly I would ride with these three girls any day for any type of training ride. They were in great shape and could pull their share of the load. It was great to see. The tempo stayed hot throughout the ride and we cruised into the parking lot covering the 56 mile loop with just over a 20 mph avg. Not bad for a ride that included some slow sections through town. This was definitely the hardest ride I'd been on since my IM and my legs totally felt it.
Sunday was the long run. I decided the run the Mercedes course downtown again to see if I could drop my time again. The plan was to run 7:50's until mile 8 and then drop the hammer. Mile 8 marks the high point of the 13.1 course so the remaining 5.1 miles are mentally and physically a snap. This plan worked really well as I was feeling fresh and ready to go when the 8th mile came. By mile 11, my spirits were soaring as I looked to see the pace hovering around 7:05. I was definitely experiencing the runner's high. I wrapped up the run at a 7:36 pace. It was a good run for me and one that I can build on.
One thing to note, I tried dissolving a power gel in water and keeping it on my fuel belt rather than having to suck on a packet mid-run. This seemed to work really well although the solution tasted a bit sweet. Will have to work on the gel to water ratio.
Next week's goal will be to run the first 8 miles at a 7:36 pace and drop the hammer from there. We'll see how it goes. You gotta have goals right?
Monday, October 19, 2009
Great Weather Weekend
Despite the colder than normal temps, this was the first weekend in FOREVER where it hasn't rained which made getting out imperative. Saturday morning, Dr. Nitrous and I started our planned "hard run" at the pre-dawn hour of 5:45 with full expectations that it would be daylight by the time we returned. We were hoping to be able to get on the bike and ride, but it was still dark when we finished. Not being crazy about riding in the dark, we had to wait until just after 7 before we could start. This was too cool.
Except for my snot machine working overtime throughout the ride, the route was enjoyable. I still don't have the sustainable speed, but I can still find good endurance over the course of the ride. But right now, I'm not looking to be fast.
Sunday, I met up with my good friend Lary, a newbie triathlete, to run the Mercedes 1/2 Marathon course in downtown Birmingham. My goal for this run was just to keep the pace around an 8:00 and enjoy the surroundings. I was happy to find this pace to be easier than expected. As I've mentioned, I haven't had many long distance runs under a 9:00 pace as I was training for IM. That's pretty embarrassing seeing it in print.
So, my plan is to continue working that pace down to a more respectable number. Lary had a great run. It's great to see such improvement in someone who is coming into their own as an athlete. He truly has come a long way. Can't wait to see what he can do in the future.
Except for my snot machine working overtime throughout the ride, the route was enjoyable. I still don't have the sustainable speed, but I can still find good endurance over the course of the ride. But right now, I'm not looking to be fast.
Sunday, I met up with my good friend Lary, a newbie triathlete, to run the Mercedes 1/2 Marathon course in downtown Birmingham. My goal for this run was just to keep the pace around an 8:00 and enjoy the surroundings. I was happy to find this pace to be easier than expected. As I've mentioned, I haven't had many long distance runs under a 9:00 pace as I was training for IM. That's pretty embarrassing seeing it in print.
So, my plan is to continue working that pace down to a more respectable number. Lary had a great run. It's great to see such improvement in someone who is coming into their own as an athlete. He truly has come a long way. Can't wait to see what he can do in the future.
Monday, October 12, 2009
Who Needs a Goal?
The last 5 weeks since my IM race have been pretty uneventful as far as training goes. I guess that's the way I should have handled recovery anyway, but damn it sure is boring. With nothing on the calendar at all the remainder of the year, it's been difficult to make myself get out and get some work in. The "want to" has been there, but unless there's a "have to" certain responsibilities get in the way. I'm learning more and more that I need a goal. I need a carrot. There needs to be a reason for all of the training for me to really get after it. Trying to maintain a certain level of fitness just doesn't cut it.
I've been spending a bit more time in the gym these days. Getting back to basics and trying to add some muscle to my frame has been a fun process. After not having lifted much at all this year, every workout leaves me sore and feeling like a big ole sissy. As I'm bench pressing my 25 pound weights as many times as I can in one set, I look over to see the guy I used to be throwing down 3-4 reps with as big as a weight that he can find. These guys' routine of chest and triceps on Monday or back and biceps on Tuesday enable them to rest one muscle group while working on the other. This is no different than our approach to training. I see these guys with the huge biceps and well defined backs, but I have to ask, "What are you going to do with that"?
Then, as I rerack my weights after doing deadlifts, I look at myself and ask, "Ok, now what are you going to do with this." Right now, I don't have an answer. Right now the calendar is open and it's killing me!
So where do I go from here? I'm too broke from buying baby accessories to shell out $30 for a 5K or a late season duathlon. And there's really no way to tell whether or not I'll have time to fully train for an end of the year Marathon. What I can do is set small/short term goals that can be reasonably attained. A nice list of things to check off. So where to start? Well, I am embarrased to say, but tonight I will put my tri bike back together since I've yet to reassemble it since the flight home from Plymouth. I will hook it up to my trainer and tomorrow morning I have a goal of finishing disk 2 of the first season of 30 Rock. Now there's a goal I think I can live with. After that, who knows. I'll work that out over disc 3.
I've been spending a bit more time in the gym these days. Getting back to basics and trying to add some muscle to my frame has been a fun process. After not having lifted much at all this year, every workout leaves me sore and feeling like a big ole sissy. As I'm bench pressing my 25 pound weights as many times as I can in one set, I look over to see the guy I used to be throwing down 3-4 reps with as big as a weight that he can find. These guys' routine of chest and triceps on Monday or back and biceps on Tuesday enable them to rest one muscle group while working on the other. This is no different than our approach to training. I see these guys with the huge biceps and well defined backs, but I have to ask, "What are you going to do with that"?
Then, as I rerack my weights after doing deadlifts, I look at myself and ask, "Ok, now what are you going to do with this." Right now, I don't have an answer. Right now the calendar is open and it's killing me!
So where do I go from here? I'm too broke from buying baby accessories to shell out $30 for a 5K or a late season duathlon. And there's really no way to tell whether or not I'll have time to fully train for an end of the year Marathon. What I can do is set small/short term goals that can be reasonably attained. A nice list of things to check off. So where to start? Well, I am embarrased to say, but tonight I will put my tri bike back together since I've yet to reassemble it since the flight home from Plymouth. I will hook it up to my trainer and tomorrow morning I have a goal of finishing disk 2 of the first season of 30 Rock. Now there's a goal I think I can live with. After that, who knows. I'll work that out over disc 3.
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