So the end of my training this summer became a mix of healing injuries, spending time eating and preparing food, and balancing the social/training/work. And so despite my efforts to start the blog again, I just gave up. But I did complete my goal! Greatly due to my friends who followed the blog and went out to the event with me. I finished the whole darn thing, and it was so nice to have a group of friends come out to Reno. They were cheering at 7 parts of the marathon! It was so so incredibly nice.
I loved that I felt I could fail going into the training, yet when I did the race I was so held back, I finished with energy to spare. I'm going to have to learn how much I can push...
So now it's part two... I'm not sure what the goal is yet, but yeah, without tracking this I have no idea what I've done. Everything I didn't post, I have no idea. I don't even know what my longest run was lengthwise before entering the event. Sorry about that.
I'm keeping track of what I'm doing. Including my eating, which I will start off with possibly one of the most terrible days. Lol... But sooooo good.
PS - Got the stitches out today! Yay! 2 more weeks until running again :)
Workout
10 min slow biking
5.5 Route
5.6 Route
5.7 Route
Nutrition
9:00 am Soymilk, muesli, banana
12:00 pm brown rice, oil, sausage and peppers stir fry (RM)
cookie
5:00 pm pumpkin pie
cookie
9:00 pm pumpkin pie
yup... I'm a role model for fat kid, haha
RM = roommate made (so I'm guessing what's in there)
Tuesday, October 1, 2013
Saturday, June 29, 2013
Giving in, relaxing and recharging
My last posts have had a bit of a theme, things felt off and then I was ready to restart and re-motivate. And then I didn't quite get back in the groove, but hopefully with another try I'm re-motivated again.
But, isn't that the beautiful thing about life? Today is the first day of the rest of your life. Today you can change everything about yourself. You can change something small. You can try to change and then on a different 'today' decide that nothing really changed and try again on that day.
Anyway, relating that to what's going on: work has been a bit stressful for me. First, I've got a role that requires me to review (and approve) a lot of things. Then, I've gratefully reached the point of being a knowledge expert. Which is totally great because then you know you are benefiting the company. At the same time, it does mean more questions. Which takes time. To move up, learn more, and feel satisfaction from work I also need new projects, which are very time intensive. So, to be moving in the direction I want to and take care of my current job presents some serious time challenges.
And it's been catching up. Like having trouble sleeping and not recovering between workouts. Then crashing at noon, and eating candy and drinking caffeine to get my energy back. I think I buy candy once or twice a year out of the machine. In contrast, I had m'n ms, reeses, and a brownie from the cafeteria. And three or four diet cokes, two lattes, and 2 green teas. As expected, there was a burst of energy but it wasn't really sustainable or pertaining to the root of the problem.
So, I basically didn't look at my triathlon schedule for 5/6 days. I still spent some 12+ hours being active (there was a weekend in there), but again, I didn't actually look at the training plan. I mentally escaped for the weekend, focused during the workdays, let myself feel completely overwhelmed, and then got things done. And started to recenter.
And then, after feeling a bit more recentered, I renewed my training (again). I'm not sure the exact sequencing but it went something like this: half hour destress run, bike to work day, 1.5 hour climbing, (started looking at the schedule ->) 2 hours biking, 1 hour run, 1 hour core, 45 min biking, 2150 y swim, and 4.5 hours biking.
** special shot out to my friend who told me that she wanted to hear about my workouts, what I was eating, feeling, and tips :) *hugs* that helped with my motivation **
Tuesday, June 18, 2013
Two steps forward, one step back
Where to start? The positive? Or the learning experiences? Eh, both are positive, if you think about it.
I'm pretty darn sure that I made my best sprint time last weekend, but I had some chip problems again. In hopes that it would faster to take off my wetsuit, I took off my timing chip. It didn't make it's way back to my ankle. Yeah, so my transition time was faster. But, I don't know for sure what my times were.
But it felt really good, I pushed myself really hard (and actually needed more recovery than I anticipated).
At the race they tried something new, they put us in corals based on our swim time. I think it went 1:20, 1:30+, 1:40+, 1:50+, 2:00, novice. When I'm doing my relaxed swimming at the gym -relaxed being a very key word here- I'm swimming 2:00 minutes for a 100 kinda... Or at least I thought. So I got in the front of the 1:50 group and, well, it was the wrong time. But it was okay because by the time I caught the other group they had started to disperse and it was just the normal comfortable messiness of a swim segment. Swimming into someone, on someone, getting kicked, etc.
Anyway, overall, I think the corral idea was good, if they make the number smaller that go each time. And as it becomes more normal people will start to pay attention to their 100 times more (leading to better grouping).
That corral start set the tone for the rest of the race, which was playing catch up. The bike felt really good, and so did the run.
Argh. I hope they are able to help me determine a time of some sort, that would be awesome. The guy in charge of timing said he would try. :)
The big big news for me is that I'm getting faster with my target heart rate zone :) The time and slowness is actually starting to pay off! Today I ran 30 mins at a 10 min per mile pace and kept my heart rate the same as it was a couple months when I was doing 4.5 mph (12 min mile).
***********
Tuesday
running/coaching session
90 min biking
30 min run
Monday
abs
Sunday
sprint triathlon
Saturday
bike
swim
Friday
Bike
abs
I'm pretty darn sure that I made my best sprint time last weekend, but I had some chip problems again. In hopes that it would faster to take off my wetsuit, I took off my timing chip. It didn't make it's way back to my ankle. Yeah, so my transition time was faster. But, I don't know for sure what my times were.
But it felt really good, I pushed myself really hard (and actually needed more recovery than I anticipated).
At the race they tried something new, they put us in corals based on our swim time. I think it went 1:20, 1:30+, 1:40+, 1:50+, 2:00, novice. When I'm doing my relaxed swimming at the gym -relaxed being a very key word here- I'm swimming 2:00 minutes for a 100 kinda... Or at least I thought. So I got in the front of the 1:50 group and, well, it was the wrong time. But it was okay because by the time I caught the other group they had started to disperse and it was just the normal comfortable messiness of a swim segment. Swimming into someone, on someone, getting kicked, etc.
Anyway, overall, I think the corral idea was good, if they make the number smaller that go each time. And as it becomes more normal people will start to pay attention to their 100 times more (leading to better grouping).
That corral start set the tone for the rest of the race, which was playing catch up. The bike felt really good, and so did the run.
Argh. I hope they are able to help me determine a time of some sort, that would be awesome. The guy in charge of timing said he would try. :)
The big big news for me is that I'm getting faster with my target heart rate zone :) The time and slowness is actually starting to pay off! Today I ran 30 mins at a 10 min per mile pace and kept my heart rate the same as it was a couple months when I was doing 4.5 mph (12 min mile).
***********
Tuesday
running/coaching session
90 min biking
30 min run
Monday
abs
Sunday
sprint triathlon
Saturday
bike
swim
Friday
Bike
abs
Thursday, June 13, 2013
High winds
My sport roots come from gym class, riding my bike around the park, and skiing. Probably skiing could be considered my only real sport roots. It wasn't until I reached the double digits that I started adding other sports.
People with their fundamentals beginning in a speed sport (like skiing), quite likely, associate adreline and risk with pleasure.
In contrast, with a sport like volleyball the main risks are overuse, twisting injuries, or getting hit by the ball. In skiing, well you could wrap yourself around a tree going speeds that a person would get ticketed for in a car (in a residential area). Or you could slide down a mountain. Or maybe tople over a cliff. Or (ahem ... as I did) tear your ACL clearing the landing of a jump. If you continue to ski double black diamonds with 'no-fall' zones, it only makes sense that you enjoy the risk. I do.
That said, road biking has felt more like a zen like activity. Maybe like swimming and running. Until yesterday.
It was a very very hot day, so of course everyone is in shorts and a short sleeve shirt. I finally upgraded from my steel frame bike so I'm getting used to a fast bike. The downhills are intense, I've heard that a rider can get up to 30-45 mph. Then, there was the wind, it was definitely moving me. There would be a gust and then I would almost feel like the bike was going to be knocked out from under me. At one point I was biking slightly sideways. All of which I'm comfortable with (again we come back to a skewed perception of risk) but let's return to what this activity is being done on and what the rider has for protection.
Asphalt with cars passing.
With a helmet and a thin short outfit.
So basically it's skin vs asphalt.
I played that game in Boulder when I was 20 years old. In contrast I was going maybe 10 mph with no wind (just rain). The asphalt won, my ankle (bones and tissue) did not. I was -not- going 10 mph and there -was- strong gusts of wind.
So, here's to good kick of adreline and a new appreciation for road biking :)
...although... I still prefer mountain biking shh... don't tell anyone ;)
*************
Thursday
60 min run (6 miles)
Wednesday
climbing
Tuesday
90 min bike ride
Monday
45 min core
2100 swim (not masters, schedule conflicts, hoping for Thurs)
90 min bike ride
People with their fundamentals beginning in a speed sport (like skiing), quite likely, associate adreline and risk with pleasure.
In contrast, with a sport like volleyball the main risks are overuse, twisting injuries, or getting hit by the ball. In skiing, well you could wrap yourself around a tree going speeds that a person would get ticketed for in a car (in a residential area). Or you could slide down a mountain. Or maybe tople over a cliff. Or (ahem ... as I did) tear your ACL clearing the landing of a jump. If you continue to ski double black diamonds with 'no-fall' zones, it only makes sense that you enjoy the risk. I do.
That said, road biking has felt more like a zen like activity. Maybe like swimming and running. Until yesterday.
It was a very very hot day, so of course everyone is in shorts and a short sleeve shirt. I finally upgraded from my steel frame bike so I'm getting used to a fast bike. The downhills are intense, I've heard that a rider can get up to 30-45 mph. Then, there was the wind, it was definitely moving me. There would be a gust and then I would almost feel like the bike was going to be knocked out from under me. At one point I was biking slightly sideways. All of which I'm comfortable with (again we come back to a skewed perception of risk) but let's return to what this activity is being done on and what the rider has for protection.
Asphalt with cars passing.
With a helmet and a thin short outfit.
So basically it's skin vs asphalt.
I played that game in Boulder when I was 20 years old. In contrast I was going maybe 10 mph with no wind (just rain). The asphalt won, my ankle (bones and tissue) did not. I was -not- going 10 mph and there -was- strong gusts of wind.
So, here's to good kick of adreline and a new appreciation for road biking :)
...although... I still prefer mountain biking shh... don't tell anyone ;)
*************
Thursday
60 min run (6 miles)
Wednesday
climbing
Tuesday
90 min bike ride
Monday
45 min core
2100 swim (not masters, schedule conflicts, hoping for Thurs)
90 min bike ride
Monday, June 10, 2013
Week 11 in review
Have you ever had a week where everything feels off? Yeah, that's how this week felt. Mostly I was plagued with the one crucial part missing.
Like one morning, I got up super early to ride and then could not find my keys. Whenever I can't find something, I clean so the positive is that I got caught up on things like laundry, etc. However, after quite a bit of cleaning they were nowhere. I mean my room was empty and completely put away. ...until I picked up the book I was reading. There they were, like a small child in the impossible hiding spot, looking up and laughing. *_* Augh. There went the bike ride.
Anyway, that's how life goes. Sometimes we go mountain biking in a ski helmet because our bike helmet is at home.
Here's the week in review (I accidently deleted Mondays post)
Monday
1 hour core
couple hours gym climbing low intensity
Tuesday
1 PT session (I'm going try to lead with my knees - doesn't happen but often corrects form)
90 min run
Wednesday
2 hours climbing
30 hour core
Thursday
30 min run
90 min bike ride
Friday
75 min run
climbing
Saturday
multi-hour stomping around in the snow
core
Sunday
2 hours mountain biking
2 hours trail running
core
45 min swim
It was the swimming workouts that I missed... so this week: masters!
Masters swim in the boulder area, particularly the gym I go to, is crazy. Those people are in such good shape. One morning I accidentally joined masters swimming. I got there early, didn't realize there was an upcoming class and then suddenly people joined my lane. After half way through a girl who was following the leader, turned to me and said, 'he's breaking my spirit', half joking, half not. She got out and left after 45 mins. I could swim behind him in the beginning, by the end I was at the back of the group, feeling like jello had replaced my muscles.
So, as I was saying, it's an intense workout and back in the day of highschool swimming, if we were bad it always led to intense workouts. Last week I was bad... so I'll do masters this week :)
Like one morning, I got up super early to ride and then could not find my keys. Whenever I can't find something, I clean so the positive is that I got caught up on things like laundry, etc. However, after quite a bit of cleaning they were nowhere. I mean my room was empty and completely put away. ...until I picked up the book I was reading. There they were, like a small child in the impossible hiding spot, looking up and laughing. *_* Augh. There went the bike ride.
Anyway, that's how life goes. Sometimes we go mountain biking in a ski helmet because our bike helmet is at home.
Here's the week in review (I accidently deleted Mondays post)
Monday
1 hour core
couple hours gym climbing low intensity
Tuesday
1 PT session (I'm going try to lead with my knees - doesn't happen but often corrects form)
90 min run
Wednesday
2 hours climbing
30 hour core
Thursday
30 min run
90 min bike ride
Friday
75 min run
climbing
Saturday
multi-hour stomping around in the snow
core
Sunday
2 hours mountain biking
2 hours trail running
core
45 min swim
It was the swimming workouts that I missed... so this week: masters!
Masters swim in the boulder area, particularly the gym I go to, is crazy. Those people are in such good shape. One morning I accidentally joined masters swimming. I got there early, didn't realize there was an upcoming class and then suddenly people joined my lane. After half way through a girl who was following the leader, turned to me and said, 'he's breaking my spirit', half joking, half not. She got out and left after 45 mins. I could swim behind him in the beginning, by the end I was at the back of the group, feeling like jello had replaced my muscles.
So, as I was saying, it's an intense workout and back in the day of highschool swimming, if we were bad it always led to intense workouts. Last week I was bad... so I'll do masters this week :)
Sunday, June 2, 2013
Race results and reflections
(image is of the female age 25-29 division)
First, I'll start this blog with saying I'm happy with the results. Athletes in Boulder are all very very athletic, which gives lots of room for inspiration and encouragement -- and room to improve.
At the end of the event I had a ton of endorphins and wanted to do more (after I sat around and ate some fruit), which is good news considering that I'm training for a longer event. Then I finally came down a bit and took a nap when I got home.
Anyway, here's a break down of the events, and reflections (which may lean towards the side of constructive criticism, but again, I'm overall happy).
Prep - forgot to get cereal for the morning, ate pizza at about 5:30 am
Swim (start at 7:10am) - water was so cold even with a wetsuit. It took about 5 mins for me to keep my head in for normal swimming, about half way for me to adjust and feel normal about swimming. During the first half I kept having to switch to back stroke to slow my breathing (again due to the cold). After turning around the halfway mark, it was smooth cruising and then I realized I forgot my timing ankle band. At the transition I talked to them about it, ran and found it in my bag, ran through the timing area and back to my bike.
My main take away is that I need to look into the best way to adjust to cold water swimming. And I have to put glide stick stuff on my neck.
Transition 1: felt a little overwhelm, and struggled to get the wetsuit off. For the Ironman, I think I'll need to try to drink more water to recover from the swim. I'll also need to have the food situation a bit more organized.
Bike: it was a very steady ride, I drank one water bottle and I think that was a good amount. I need to be better about getting in my bike workouts and I really need to get a new bike.
Run: Felt so loose from all the energy from the other events I had no problem keeping my shoulders relaxed. I paced behind Cassie for quite a while (see results), she really really helped me with rhythm. I didn't drink enough water, I was still fighting a bit of the nausea. I probably drank at the rest stops 3 times and two swallows. It was less than half of the times that I passed them.
My list of stuff (as I remember it):
Sports bra, tri shorts and top
Towels
Swim
wetsuit
goggles
cap
glide stick
Bike
1 water bottle with accelerade
1 package of sport gummies
1 borrowed bike :)
socks
shoes
helmet
gloves
sunscreen
sunglasses
Run
shoes
visor
( additional workout)
4400 yards swim
4*75 (last 25 is back stroke)
4*1000 (750 swim, 250 kick)
2*50 easy
Saturday, June 1, 2013
Workouts
Saturday
1.5 kilometres (0.93 mi) swim
40 kilometres (25 mi) bike
10 kilometres (6.2 mi) run
Friday
Off
Thursday
2600 swim
200 swim, 200 kick, 200 pull, 200 swim
8*75 (1 in 1 min 30 sec, 2 in 1:25, 2 in 1:20, 3 in 1:25)
300 pull
6*50 (3 in 1:00, 3 in :55)
150 pull
2*100 (1:45)
100 pull
2*50 (1:00,:50)
50 cool down
1.5 kilometres (0.93 mi) swim
40 kilometres (25 mi) bike
10 kilometres (6.2 mi) run
Friday
Off
Thursday
2600 swim
200 swim, 200 kick, 200 pull, 200 swim
8*75 (1 in 1 min 30 sec, 2 in 1:25, 2 in 1:20, 3 in 1:25)
300 pull
6*50 (3 in 1:00, 3 in :55)
150 pull
2*100 (1:45)
100 pull
2*50 (1:00,:50)
50 cool down
Wednesday, May 29, 2013
The mental aspect of training
Last night I went to bed with every intention of getting up early for a morning swim. This morning I woke up absolutely every intention of staying in a soft warm bed. Of course it didn't help that masters swimming starts at 5:30am. Motivation is hard to come by at 5 in the morning. And that's when a little voice in my head say, "no one should over train, rest is good. Besides you're going to work out for 3 hours after work" Which I did.
Athletes have a line to walk and progress is often made if that's a very thin line. So the question is, when is the hurt something to overcome and when is it something that needs action (through inaction).
This Saturday I have a race. Part of me wants to push it, see what I can top out at and get a good workout. But I'm going to continue, the best I can, with my training model of keeping my heart rate down... At the very least I do know that it's helping change the metabolism of my cells. But it will also probably keep me from getting any stress injuries.
Athletes have a line to walk and progress is often made if that's a very thin line. So the question is, when is the hurt something to overcome and when is it something that needs action (through inaction).
This Saturday I have a race. Part of me wants to push it, see what I can top out at and get a good workout. But I'm going to continue, the best I can, with my training model of keeping my heart rate down... At the very least I do know that it's helping change the metabolism of my cells. But it will also probably keep me from getting any stress injuries.
Tuesday, May 28, 2013
Taking in the scenery
- Tuesday -
48 mins running with my running coach (4.3 miles)
cereal, soymilk, cashews
chili, two slices of bread with butter, orange
1 hr mountain biking (where I took the photo above)
1500 yards swimming
- wu: 400 continuous (last 50 of each 100 kick)
- main: 10*100 (25 easy, 25 build, 25 easy, 25 build)
- cd: 4*25 each slower than the rest
granola and soymilk
Monday, May 27, 2013
Starting week 12
Blogger ... I've missed you! Between social obligations and -heh- training (I swear I live at the gym), I've managed to let reflecting and sharing about the journey take a back burner. But (for me) this is a very important part of the process. So here's what I've been working on:
The last session I had with my coach, we discussed food. There are some changes I have to make on a day to day basis, for example I need to eat a hearty breakfast. Also I need to figure out what I can stomach on race day.
Well, I've been the definition of a bad student prepping for a race today. I drank the night before, stayed up late, didn't get up in time to eat, and ran it dehydrated and a little hungover. Don't worry, my body at the end of the race felt bad enough to tell me to not do all that again just before a race :)
Anyway, now I'll try to keep track of what I'm eating as well as the workouts.
- Monday -
1 hour running
-don't like anything too sweet during activity
-the feel good vibe was very motivating
-starting to see the payoff of the training :)
half sized bagel with peanut butter
1/2 beer (provided post race)
chips
annie's cheddar snack
granola and almond milk
3150 y swimming
-4*250 (swim, kick, pull, swim)
-1950 y ladder (300, 275, 250, 225, 200...25)
-200 cool down
-def more motivated to push when taking masters
banana and almond butter
homemade chili (tomato, beans, onion, garlic, grass fed beef)
1 glass of wine
Thursday, May 9, 2013
Back in the saddle again...
I started Tuesday off with an hour of fast walking. My heart rate wasn't staying down so it seemed like the right thing.
Wednesday I did a 2625 yard swim (5*75, 2*1000, 250), the work back fit class for 50 min, a 45 min run, and (because it felt really good to be back in the gym) I did some strength training.
Today I swam 3500 yards (6*50, 2*1500, 4*50) and ran 100 minutes.
Wednesday I did a 2625 yard swim (5*75, 2*1000, 250), the work back fit class for 50 min, a 45 min run, and (because it felt really good to be back in the gym) I did some strength training.
Today I swam 3500 yards (6*50, 2*1500, 4*50) and ran 100 minutes.
Monday, May 6, 2013
Week 16 ended, week 15 starting
Last week I got in 60 min running, 90 min biking, 2350 y swimming, and a core exercise before picking up a spring time cold. I started to feel bad Wednesday, then Thursday went in to the doctor and had a fever. :(
It's a tricky subject, everyday that passes there is some muscle loss and general stir-craziness made worse from being an active athlete.
The immediate muscle/training loss is challenged by the overall healing from being sick. My doctors words have been echoing through my head, "We've seen a virus going around, the symptoms start the same as your symptoms, then change to a 2 week cough". Augh. That sounds pretty terrible. Especially for running.
The good doctors advice was to lie around for two days and I obliged. Then the third day I didn't and it came back a bit.
Now it's day 5 away from the doctor and trying to figure this out on my own. Where else would I turn but to google? :) This is probably the best article I've found:
http://www.active.com/triathlon/Articles/Scare_tactics_to_prevent_you_from_exercising_while_ill
And so... I'm giving it one more day, then I'll be back.
It's a tricky subject, everyday that passes there is some muscle loss and general stir-craziness made worse from being an active athlete.
The immediate muscle/training loss is challenged by the overall healing from being sick. My doctors words have been echoing through my head, "We've seen a virus going around, the symptoms start the same as your symptoms, then change to a 2 week cough". Augh. That sounds pretty terrible. Especially for running.
The good doctors advice was to lie around for two days and I obliged. Then the third day I didn't and it came back a bit.
Now it's day 5 away from the doctor and trying to figure this out on my own. Where else would I turn but to google? :) This is probably the best article I've found:
http://www.active.com/triathlon/Articles/Scare_tactics_to_prevent_you_from_exercising_while_ill
And so... I'm giving it one more day, then I'll be back.
Sunday, April 28, 2013
Fri-Sun
Sometime it takes time to put feelings in words.
The long post that I did last week, this is a more concise summary of my wandering thoughts:
I feel like energy reverberates throughout the world, from person to person. And as much as possible I want to lesson the vibrations of what happened... I want to try put some good energy into the world. Let some of that resonate.
***** Sunday ******
1350 y swim
***** Saturday *****
1650 y swim
***** Friday *****
1 hr biking (spinning)
The long post that I did last week, this is a more concise summary of my wandering thoughts:
I feel like energy reverberates throughout the world, from person to person. And as much as possible I want to lesson the vibrations of what happened... I want to try put some good energy into the world. Let some of that resonate.
***** Sunday ******
1350 y swim
***** Saturday *****
1650 y swim
***** Friday *****
1 hr biking (spinning)
Thursday, April 25, 2013
Wednesday, April 24, 2013
A change in approach and end of week 18
Last week was crazy busy and intense at work.There was an upgrade of our business software. It was continuous, which meant if your task started at 4am or they had a problem at 8pm, then you have to support those times. For example, I worked 20 hours Sat and Sun.
So many of us have slept poorly, ate poorly (chips, soda,etc), got stressed, and delivered the upgrade.
Every chance I had I trained. I got in a run and 2 swims, probably more, in addition to the other stuff posted. But everything is a little foggy. Anyway, despite the challenges, I feel good about week 18. And I have motivation to try to have it more together this week (17).
Also work started a program where we're competing in a group for steps per day. For the non-stepping exercise we count 1000 steps per ten minute of stepping work - including our back program where we just stretch).
I'm going to blow away the competition, ha! The goal of the program is 10,000, yesterday I did 20,051.
****** Wednesday ******
(21437 steps)
45 min stretching and foam roller work (work setup a back health Wed class)
1 hour biking
2600 y swim (200s, 200k, 200p, 200back, 1500s, 4*50s descend)
***** Tuesday ******
(20,051 steps)
2 hours biking
.5 hour core
45 min run
***** Monday ******
(12587 steps)
45 min run
30 min core
So many of us have slept poorly, ate poorly (chips, soda,etc), got stressed, and delivered the upgrade.
Every chance I had I trained. I got in a run and 2 swims, probably more, in addition to the other stuff posted. But everything is a little foggy. Anyway, despite the challenges, I feel good about week 18. And I have motivation to try to have it more together this week (17).
First, I'm changing my approach to the pace. I met with my coach last week and started discussing my effort. Apparently I shouldn't just completely ignore the RPE2-4 rating in the suggested training plan (RPE4 = Somewhat Strong: still easy, sweating a bit more). I was training at a heart rate level that can only be maintained for 90 minutes based on the fuel within the body (maybe . That's not sustainable for an Ironman.
So I've scaled back, way way back when it comes to heart rate. So it's just slow and continuous training :)
Also work started a program where we're competing in a group for steps per day. For the non-stepping exercise we count 1000 steps per ten minute of stepping work - including our back program where we just stretch).
I'm going to blow away the competition, ha! The goal of the program is 10,000, yesterday I did 20,051.
****** Wednesday ******
(21437 steps)
45 min stretching and foam roller work (work setup a back health Wed class)
1 hour biking
2600 y swim (200s, 200k, 200p, 200back, 1500s, 4*50s descend)
***** Tuesday ******
(20,051 steps)
2 hours biking
.5 hour core
45 min run
***** Monday ******
(12587 steps)
45 min run
30 min core
Sunday, April 21, 2013
For the love...
Life gets crazy. Work gets crazy. And then it takes time to finally sit down and write the composition that's been occupying some of my thoughts.
What are your feelings about what you saw Monday?
***
April 15: I was at work and heard about the horrible news. There was a bombing at the finish line of the Boston Marathon. Taking a minute, I looked at some of the articles. Truly, it was terrible: the timing, the placement, the construction, the effect.
Being an empathic person, during these times, I'll take a minute and breath, then spend some time trying to distract myself to continue with work. And this lingered, as they all tend to despite all efforts.
This one left it's own effect on me.
***
What I couldn't stop thinking about was the emotion of a finish line. It's a place of love. No - not the romeo and juliet kind - but more the love of a good home cooked meal, a glass of cold water on a hot day; the love of family and friends. A timeless kind of love that stays in our memory.
***
First there is the effort, the pain, and the push. We love those things in our life we have given our time and effort toward.
When I was in elementary I sewed a quilt. Time was spent making it round-the-world style. It was cotton with colors going from dark to light, and fabric with little designs such as pink flowers.
My dad said to me, 'Stephanie you love that quilt'. Hmm? My dad continued, 'How many hours have you put into that quilt?' Well, a whole lot, it was a summer break of working on it for hours and then distraction, then continuing, then picking out new fabric and continuing for yet another afternoon. He continued, 'If something happened to that quilt, you would be devastated?' Yes, that was true, that would have been most terrible (I resolved to keep it out of harms way). He concluded, 'We love what we put time and effort into, whether it's a quilt or a person. It's part of what makes something dear to us.'
And a Marathon: that's all love, effort and time. The love is the:
bad weather where you just grit and bear it
an hour or two on the treadmill watching CSI or E!
deciding to go in early on a Friday night for motivation for that long Saturday run
the iPod playlist that you crank up to get through the last couple miles
the perfect song on the perfect day where suddenly training makes sense and everything is smooth
...
It's the hardwork, the preservation, the commitment.
But the Boston Marathon takes it one step further... It's all of those trials and triumphs, at least twice because you have to qualify.
It's for the love of running, the love of a goal, the love of a kind of freedom.
***
Ani Difranco, arrival's gate lyrics:
I've done my fair share of flights and races. Quite a bit of the time it's done alone and that's perfectly fine, but, the feeling one gets when someone is standing there at the rope waiting for you to come through is so nice. I've been on either side of the arrivals gate. My family organized us to be at the top of the escalator, front of the crowd, when my sister returned from Iraq. My half year of working I spent 60 days in a hotel away from home, and I had someone there to remind me that I was missed and loved. Or, when I travel alone, like the song: it's more than enough to just see the other passengers reuniting to feel welcomed back to ground. Both ways, the feeling is ... that of love, the kind that makes you smile with every cell in your body.
A finish line is an arrival gate with a shot of adrenaline. Normally an overwhelmingly positive experience.
****
"In physics, power is the rate at which energy is transferred, used, or transformed. " wikipedia
The energy of an event like the bombing is felt all over. It's almost as if the impact of the blast cuts through the entire world, and it's impact are all the negative emotions. Confusion (how could someone do this?), anger (they need to be punished), sadness (the articles and details speak for themselves)... And, I feel these emotions and they definitely have the potential of creating energy. Especially the negative kind of energy when the focus on everything that is out of my control.
So, I try to focus on what I have control of, even if it's small. I'll try to send out some positive energy into the world. Maybe it's a smile at the stranger walking, it's volunteering, helping with stressful tasks at work... It's just little things that will hopefully help another.
It sounds corny, but I'm hoping by trying to embrace and spread the love that is normally at an event like that, maybe I'll be giving less energy to the negative.
Without the energy, it can't be as powerful.
What are your feelings about what you saw Monday?
***
April 15: I was at work and heard about the horrible news. There was a bombing at the finish line of the Boston Marathon. Taking a minute, I looked at some of the articles. Truly, it was terrible: the timing, the placement, the construction, the effect.
Being an empathic person, during these times, I'll take a minute and breath, then spend some time trying to distract myself to continue with work. And this lingered, as they all tend to despite all efforts.
This one left it's own effect on me.
***
What I couldn't stop thinking about was the emotion of a finish line. It's a place of love. No - not the romeo and juliet kind - but more the love of a good home cooked meal, a glass of cold water on a hot day; the love of family and friends. A timeless kind of love that stays in our memory.
***
First there is the effort, the pain, and the push. We love those things in our life we have given our time and effort toward.
When I was in elementary I sewed a quilt. Time was spent making it round-the-world style. It was cotton with colors going from dark to light, and fabric with little designs such as pink flowers.
My dad said to me, 'Stephanie you love that quilt'. Hmm? My dad continued, 'How many hours have you put into that quilt?' Well, a whole lot, it was a summer break of working on it for hours and then distraction, then continuing, then picking out new fabric and continuing for yet another afternoon. He continued, 'If something happened to that quilt, you would be devastated?' Yes, that was true, that would have been most terrible (I resolved to keep it out of harms way). He concluded, 'We love what we put time and effort into, whether it's a quilt or a person. It's part of what makes something dear to us.'
And a Marathon: that's all love, effort and time. The love is the:
bad weather where you just grit and bear it
an hour or two on the treadmill watching CSI or E!
deciding to go in early on a Friday night for motivation for that long Saturday run
the iPod playlist that you crank up to get through the last couple miles
the perfect song on the perfect day where suddenly training makes sense and everything is smooth
...
It's the hardwork, the preservation, the commitment.
But the Boston Marathon takes it one step further... It's all of those trials and triumphs, at least twice because you have to qualify.
It's for the love of running, the love of a goal, the love of a kind of freedom.
***
Ani Difranco, arrival's gate lyrics:
gonna go out to the arrivals gate at the airport and sit there all day watch people reuniting public affection is so exciting it even makes airports ok watching children run with their arms outstretched just to throw those arms around their grandpas' necks
(http://www.youtube.com/watch?v=o2TqDpVjg3Y)
I've done my fair share of flights and races. Quite a bit of the time it's done alone and that's perfectly fine, but, the feeling one gets when someone is standing there at the rope waiting for you to come through is so nice. I've been on either side of the arrivals gate. My family organized us to be at the top of the escalator, front of the crowd, when my sister returned from Iraq. My half year of working I spent 60 days in a hotel away from home, and I had someone there to remind me that I was missed and loved. Or, when I travel alone, like the song: it's more than enough to just see the other passengers reuniting to feel welcomed back to ground. Both ways, the feeling is ... that of love, the kind that makes you smile with every cell in your body.
A finish line is an arrival gate with a shot of adrenaline. Normally an overwhelmingly positive experience.
****
"In physics, power is the rate at which energy is transferred, used, or transformed. " wikipedia
The energy of an event like the bombing is felt all over. It's almost as if the impact of the blast cuts through the entire world, and it's impact are all the negative emotions. Confusion (how could someone do this?), anger (they need to be punished), sadness (the articles and details speak for themselves)... And, I feel these emotions and they definitely have the potential of creating energy. Especially the negative kind of energy when the focus on everything that is out of my control.
So, I try to focus on what I have control of, even if it's small. I'll try to send out some positive energy into the world. Maybe it's a smile at the stranger walking, it's volunteering, helping with stressful tasks at work... It's just little things that will hopefully help another.
It sounds corny, but I'm hoping by trying to embrace and spread the love that is normally at an event like that, maybe I'll be giving less energy to the negative.
Without the energy, it can't be as powerful.
Wednesday, April 17, 2013
Updates
******* Tuesday *********
strength training
3000 yards swim (mix of swim, kick, pull, back stroke)
******* Monday *********
45 min run
60 min bike (spinning)
******** Thursday *********
90 min bike
90 min run
Wednesday, April 10, 2013
More workouts
******* Wednesday Training *********
6x500 swim (approx on 10:00)
******* Tuesday Training *********
30 min core
1 hr biking
50 min run
6x500 swim (approx on 10:00)
******* Tuesday Training *********
30 min core
1 hr biking
50 min run
Tuesday, April 9, 2013
Running form
One thing to love about triathlons, is that to master it (or even just complete it) one must be a master of *three* sports. It's pretty fun to mix in all the different training. The challenge of course lies in mastering your weakness.
My weakness is the running. So I've got a game plan.
One of my friends sees a coach at the gym and has really done well with her training. She's very dedicated and feeling responsible to someone gives her the extra motivation when life throws in challenges. It really seemed to be helping her, so it would probably help me too.
Some time back, I also had started to see a coach to improve my running. I have always been a slow runner. Slow and steady, but slow. I just blamed my slow twitching genetics
http://sportsmedicine.about.com/od/anatomyandphysiology/a/MuscleFiberType.htm
and all my previous injuries. Then after seeing the coach, there was some definite improvement. When there was a mile race at work I ran a 7 min mile! I had never run that fast, ever.
So to keep myself from getting injured, and to try to resolve problems from surgeries since I was last working with my coach, I'm also once a week seeing a coach/PT. Same one I saw before. And it's kinda cool because he's locally getting recognition. You can get some tips from him here:
http://www.denverpost.com/popular/ci_22867939?source=pop_neighbors_greeley
******* Monday ***********
60 min run
******* Sunday ***********
Rest day
******* Saturday ***********
90 min hill biking (NCAR)
90 min run
******* Friday ***********
Coaching session
1 hour easy biking
****** Thursday ***********
Rest day
My weakness is the running. So I've got a game plan.
One of my friends sees a coach at the gym and has really done well with her training. She's very dedicated and feeling responsible to someone gives her the extra motivation when life throws in challenges. It really seemed to be helping her, so it would probably help me too.
Some time back, I also had started to see a coach to improve my running. I have always been a slow runner. Slow and steady, but slow. I just blamed my slow twitching genetics
http://sportsmedicine.about.com/od/anatomyandphysiology/a/MuscleFiberType.htm
and all my previous injuries. Then after seeing the coach, there was some definite improvement. When there was a mile race at work I ran a 7 min mile! I had never run that fast, ever.
So to keep myself from getting injured, and to try to resolve problems from surgeries since I was last working with my coach, I'm also once a week seeing a coach/PT. Same one I saw before. And it's kinda cool because he's locally getting recognition. You can get some tips from him here:
http://www.denverpost.com/popular/ci_22867939?source=pop_neighbors_greeley
******* Monday ***********
60 min run
******* Sunday ***********
Rest day
******* Saturday ***********
90 min hill biking (NCAR)
90 min run
******* Friday ***********
Coaching session
1 hour easy biking
****** Thursday ***********
Rest day
Wednesday, April 3, 2013
All of the events
To prepare for the long triathlon, I've register for some other events so here's the game plan (and please anyone is free to join in the fun... 10k? sprint relay? I'll already be there :)
May 27, 2013 - Monday
10K - Bolder Boulder
Might as well, it circles my apartment
http://www.bolderboulder.com/
June 1, 2013 - Saturday
Standard Triathlon - Boulder Sunrise
1.5 K (0.93 mi) swim, 40 K (25 mi) bike, 10 K (6.2 mi) run
http://www.yourcausesports.org/events/boulder-sunrise/
This race is dedicated I'm dedicating to supporting the American Diabetes Association
Support this here please! :)
https://www.flatironsevents.com/members/fundraising?id=10123
June 22-23, 2013 - Saturday, Sunday
Mountain Bike Clinic - Beti All Ride
http://www.betiallrideclinic.com/
July 27, 2013 - Saturday
Sprint Off Road Triathlon - Indian Peaks
1000m Swim, 22km Bike, 7km run
http://www.digdeepsports.com/xterraindianpeakshome.html
August 4, 2013 - Sunday
Sprint Triathlon - Tri for the Cure
Swim 750M (1/2 Mile), Bike 18.3K (11.4 Miles), Run 5K (3.1 Miles)
http://www.triforthecure-denver.com/
August 24, 2013 - Saturday
Ultra Triathlon -
2.4 miles (3.9 K) swim, 112 miles (180 K) ride, and 26.2 miles (42.2 K) run
http://www.expeditionman.com/
**** Wednesday Training ****
2450 yard swim
4*50 swim
2*1000 swim
250 swim easy
May 27, 2013 - Monday
10K - Bolder Boulder
Might as well, it circles my apartment
http://www.bolderboulder.com/
June 1, 2013 - Saturday
Standard Triathlon - Boulder Sunrise
1.5 K (0.93 mi) swim, 40 K (25 mi) bike, 10 K (6.2 mi) run
http://www.yourcausesports.org/events/boulder-sunrise/
This race is dedicated I'm dedicating to supporting the American Diabetes Association
Support this here please! :)
https://www.flatironsevents.com/members/fundraising?id=10123
June 22-23, 2013 - Saturday, Sunday
Mountain Bike Clinic - Beti All Ride
http://www.betiallrideclinic.com/
July 27, 2013 - Saturday
Sprint Off Road Triathlon - Indian Peaks
1000m Swim, 22km Bike, 7km run
http://www.digdeepsports.com/xterraindianpeakshome.html
August 4, 2013 - Sunday
Sprint Triathlon - Tri for the Cure
Swim 750M (1/2 Mile), Bike 18.3K (11.4 Miles), Run 5K (3.1 Miles)
http://www.triforthecure-denver.com/
August 24, 2013 - Saturday
Ultra Triathlon -
2.4 miles (3.9 K) swim, 112 miles (180 K) ride, and 26.2 miles (42.2 K) run
http://www.expeditionman.com/
**** Wednesday Training ****
2450 yard swim
4*50 swim
2*1000 swim
250 swim easy
Researching the methods
Today was an intense day, to say the least. There were back to back meetings that were high priority and high visibility from a business process standpoint. The meetings were from 7:30 am to 4:30 pm with no break for lunch. I had a tuna sandwich at my desk during one of the meetings.
The day did gave me a chance to learn a lot, however at the end I was ready to burn the energy at the gym and calm down. So I printed a couple triathlon articles and road on the stationary bike.
After reading the articles, I'm not quite sure how I should be training.The first article gives the impression that one may have to train for a year and up to 30 hours a week. I don't have a year, I'm not sure that I have 30 hours a week... Or maybe I do? On a long day, I may spend 3 hours in a day at the gym, then sometimes I'll ski all day on the weekend... 15 + 15 = 30? But that's not the norm. And the time definitely isn't dedicated to triathlon training. The second article highlights someone who trains up to 12 hours a week and did pretty well. The advice is not the most motivating for me personally. Limit your swim? I love the swimming... Ride a bike alone? I'm all about the social part. Heh, I think I'll just ignore that advice this is supposed to be fun.
As my take away points, the running is serious and I will continue to see my running coach to work on form. As much as I hate sprint workouts, they are most definitely necessary to include in the three triathlon training activities. I'll ask the swimming (masters) coach when she does the lactic acid workouts : P And I will try to incorporate weights.
Articles:
http://www.mensfitness.com/training/endurance/fitness-tips-training-for-an-ironman-triathlon
http://robbwolf.com/2012/09/21/10-ways-ironman-triathletes-avoid-chronic-cardio-self-destruction/
*** Tuesday training ***
1 hr top-rope climbing
45 minutes bike (steady pace)
30 minutes of abs from one of the most intense class trainers... I feel like I should give him a nickname... I'll work on that
The day did gave me a chance to learn a lot, however at the end I was ready to burn the energy at the gym and calm down. So I printed a couple triathlon articles and road on the stationary bike.
After reading the articles, I'm not quite sure how I should be training.The first article gives the impression that one may have to train for a year and up to 30 hours a week. I don't have a year, I'm not sure that I have 30 hours a week... Or maybe I do? On a long day, I may spend 3 hours in a day at the gym, then sometimes I'll ski all day on the weekend... 15 + 15 = 30? But that's not the norm. And the time definitely isn't dedicated to triathlon training. The second article highlights someone who trains up to 12 hours a week and did pretty well. The advice is not the most motivating for me personally. Limit your swim? I love the swimming... Ride a bike alone? I'm all about the social part. Heh, I think I'll just ignore that advice this is supposed to be fun.
As my take away points, the running is serious and I will continue to see my running coach to work on form. As much as I hate sprint workouts, they are most definitely necessary to include in the three triathlon training activities. I'll ask the swimming (masters) coach when she does the lactic acid workouts : P And I will try to incorporate weights.
Articles:
http://www.mensfitness.com/training/endurance/fitness-tips-training-for-an-ironman-triathlon
http://robbwolf.com/2012/09/21/10-ways-ironman-triathletes-avoid-chronic-cardio-self-destruction/
*** Tuesday training ***
1 hr top-rope climbing
45 minutes bike (steady pace)
30 minutes of abs from one of the most intense class trainers... I feel like I should give him a nickname... I'll work on that
Monday, April 1, 2013
Time consuming
****** Musings ******
This training business takes up a lot of time! But somehow I feel calmer and less busy. This may probably is because it's so easy to think and work through problems during exercise. What else are you going to do, especially when you're swimming 4 sets of 20 pools lengths? Or running 45 minutes?
Today, I was lucky enough to have a friend to run with so we chatted about those random thoughts throughout the day. The time just flew, and I can definitely tell that one of the ways that I'll get through all the training is to keep going with friends.
During the second workout, in the pool, I shared lanes with a very cheery lady. On one of the breaks she clued me into our neighbors situation, she was pregnant hoping that her baby would flip. The babies head is down. Which I know absolutely nothing about, but by the tone in her voice, heads up is apparently where it's at. So I promised to dedicate my swim to Jake (the almost born baby). Drawing on the reference from Elizabeth Gilbert (when she dedicates her meditation), the mantra was envisioning his head up and the flip turns to his transition. I don't know if it worked but it at least brought a laugh.
As I watched our pregnant lane neighbor gently swim, it made me remember how swimming has always been there for me, like an old calm faithful friend. After every surgery, it's what I can first return too. And, even if I can't walk, movement is always smooth and the impact soft. Somehow I can be graceful again. Swimming is going to be there long after I can't ski, and despite how long of a break I take, it always feels good to return to... :)
******* Training *******
49 min run 4.57 miles
2900 swim
wu: 6*100, concentrating on a diff part of stroke each 100
main: 4*500, even pace
cd: 2*150 pull (back stroke)
training source: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=441
This training business takes up a lot of time! But somehow I feel calmer and less busy. This may probably is because it's so easy to think and work through problems during exercise. What else are you going to do, especially when you're swimming 4 sets of 20 pools lengths? Or running 45 minutes?
Today, I was lucky enough to have a friend to run with so we chatted about those random thoughts throughout the day. The time just flew, and I can definitely tell that one of the ways that I'll get through all the training is to keep going with friends.
During the second workout, in the pool, I shared lanes with a very cheery lady. On one of the breaks she clued me into our neighbors situation, she was pregnant hoping that her baby would flip. The babies head is down. Which I know absolutely nothing about, but by the tone in her voice, heads up is apparently where it's at. So I promised to dedicate my swim to Jake (the almost born baby). Drawing on the reference from Elizabeth Gilbert (when she dedicates her meditation), the mantra was envisioning his head up and the flip turns to his transition. I don't know if it worked but it at least brought a laugh.
As I watched our pregnant lane neighbor gently swim, it made me remember how swimming has always been there for me, like an old calm faithful friend. After every surgery, it's what I can first return too. And, even if I can't walk, movement is always smooth and the impact soft. Somehow I can be graceful again. Swimming is going to be there long after I can't ski, and despite how long of a break I take, it always feels good to return to... :)
******* Training *******
49 min run 4.57 miles
2900 swim
wu: 6*100, concentrating on a diff part of stroke each 100
main: 4*500, even pace
cd: 2*150 pull (back stroke)
training source: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=441
Sunday, March 31, 2013
Just the workouts
******* Sunday *******
90 minutes biking
****** Saturday *******
Half day skiing
90 min slow run (8.3 miles)
****** Friday *******
Appt with running coach
Swim - 200 swim 200 pull 200 kick 200 swim
1500 swim
4 x 50 swim (decreasing intensity)
Thursday, March 28, 2013
An optimistic leap
Optimism: too much of it leads to misadventures. But since it's a misadventure in an optimist's mind it's just an unplanned adventure :)
Most of my life I've been an optimist and have a lot of unplanned adventures. When I was 4, I saw another girl swimming in recreational pool and so I, with no hesitation, jumped in. Since my experience was limited to the inflatable backyard pool my sister had to pull me out.
And since that day I've continued to leap, fall, and swim in water again and again. This outlook to water, and more importantly to life, has led to a lot of adventures. That said, I'm very grateful for all the people who have pulled me out or helped me throughout these adventures.
Which, is why I started this blog. I've started asking my friends for help and support while I train for an Ironman. If I train it's doable for me. Having friends to answer to and involved will help me complete all that training required for this long event.
If you're in, here's what I plan to blog about: at minimum the training that I did. If there is time or motivation, I'll also include: focuses for the day, related topics, nutrition (maybe what I ate or something I learned), and then possibly some random musings.
Most of my life I've been an optimist and have a lot of unplanned adventures. When I was 4, I saw another girl swimming in recreational pool and so I, with no hesitation, jumped in. Since my experience was limited to the inflatable backyard pool my sister had to pull me out.
And since that day I've continued to leap, fall, and swim in water again and again. This outlook to water, and more importantly to life, has led to a lot of adventures. That said, I'm very grateful for all the people who have pulled me out or helped me throughout these adventures.
Which, is why I started this blog. I've started asking my friends for help and support while I train for an Ironman. If I train it's doable for me. Having friends to answer to and involved will help me complete all that training required for this long event.
If you're in, here's what I plan to blog about: at minimum the training that I did. If there is time or motivation, I'll also include: focuses for the day, related topics, nutrition (maybe what I ate or something I learned), and then possibly some random musings.
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