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)
Sunday, April 28, 2013
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
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