Over the last couple of weeks, my training has really suffered. I have
only myself to blame, of course, as I either train too hard too
quickly or talk myself out of even a simple workout. "Why would I want
to run for only a half hour?" I would say in one breath, and in the
next strap on my Vibrams for a 9 mile paced run with no build-up.
This is a recognized pattern with my training: I start a disciplined
campaign to "kill it", followed by "time off". It's never
"intentional", but it happens just the same. Take January for example:
166 miles run! I took on the 2015 in 2015 challenge, and I was doing
pretty well with the average 5.6 miles per day. Then comes February,
where my discipline flags and my mileage dropped off precipitously.
Determined to "start again", I made the aforementioned mistake and ran
a "barefoot" 9-10 miler coming off a two week break. I felt great and
had a lot of fun on the trail. The following day, my legs were
trashed, weak. Tuesday was a sore day, but Wednesday I walked around
favoring my calves heavily, and the inside of my right knee needed to
be iced for two nights. It wasn't until Friday that I started to feel
normal again.
So, I'm going to start over, again. Hopefully, these 40 years of age
will afford me some sort of wisdom in the approach. The July Voyager
50 will arrive quickly enough; there's no reason to kill myself so
early in the season. I get up early enough in the day that I can
afford to run or workout before work. Let's see if I can simply get
back into the practice of daily running.
The longer you run, the smaller your world becomes!
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
2015-04-19
2013-08-17
Run Streak Challenges and Pay-offs
I'm now going on my 37th day of my #runstreak, but I haven't yet picked out my workout. We have a house showing again today (no offers yet), so things have to look spiffy; no running this afternoon. Nora was squawking at 06:30 this morning, but she let me sleep in until 07:40 or so; I appreciated it.
As of yet, I'm still living like a night-owl. Most ultra-runners and long-distance runners seem to get their feet moving in the early morning light of dawn or pre-dawn. I just cannot seem to buy into it, valuing my "quiet time" after the children are asleep to watch television, sit on the computer, what-have-you. Yes, I realize that if I went to bed when Nora went to bed, I could get up and run before anyone wakes, but I never manage to follow through.
The runstreak has forced me to be consistent with training, however. Its is quite obvious with a rule like "run one mile every day" that consistency would be the outcome. The graph above is taken from my training log on DailyMile.com, and the trend is quite apparent; my training is right where it needs to be during the beginning phases of any program. With an average of five miles each day, or 50 minutes of running at a 10 minute mile, I'm looking at close to six hours of training. What is missing in this equation are generally my long runs. I haven't pulled out an LSDs beyond a ten miler in weeks.
In truth, what's missing is a coherent plan. I have some back-of-the-envelope calculations and general assumptions about races landing somewhere in October, November, April, June, and if I must, July, but races aren't my focus; distance is. Over the course of this weekend, I plan on spending time with Daniels' Running Formula, a spreadsheet, and a calendar. With consistency in my pocket now, it's a matter of defining how the next months will play out.
As of yet, I'm still living like a night-owl. Most ultra-runners and long-distance runners seem to get their feet moving in the early morning light of dawn or pre-dawn. I just cannot seem to buy into it, valuing my "quiet time" after the children are asleep to watch television, sit on the computer, what-have-you. Yes, I realize that if I went to bed when Nora went to bed, I could get up and run before anyone wakes, but I never manage to follow through.
The runstreak has forced me to be consistent with training, however. Its is quite obvious with a rule like "run one mile every day" that consistency would be the outcome. The graph above is taken from my training log on DailyMile.com, and the trend is quite apparent; my training is right where it needs to be during the beginning phases of any program. With an average of five miles each day, or 50 minutes of running at a 10 minute mile, I'm looking at close to six hours of training. What is missing in this equation are generally my long runs. I haven't pulled out an LSDs beyond a ten miler in weeks.
In truth, what's missing is a coherent plan. I have some back-of-the-envelope calculations and general assumptions about races landing somewhere in October, November, April, June, and if I must, July, but races aren't my focus; distance is. Over the course of this weekend, I plan on spending time with Daniels' Running Formula, a spreadsheet, and a calendar. With consistency in my pocket now, it's a matter of defining how the next months will play out.
2012-11-05
End of a Season
The large conference room was packed full of bodies today, as we discussed the changes and their impact with this month's upcoming release. I had pulled up a folding chair next to the western facing window and gazed periodically at the scene unfolding below. Most of the leaves on the trees have fallen, but a few hung tenaciously to their perches, fluttering golden defiance to the wind.
Few people were about, a lull prior to the lunch rush. On the sidewalk, the workers for the City of Saint Paul had begun framing out the ice rink foundation in front of the famous Landmark Center. "Winter already," I realized in wonder. Where did the time go?
A mere four months prior, we welcomed our newest child to the family. Nora is already eating solids and rolling around the floor. She's not quite mobile, but the day will quickly come when she realizes her potential.
Ryan has been enjoying his first two months of Kindergarten, and is amazing Meghan and I with his reading skill. Already devouring first level reader books, he has an uncanny ability to work out brand new words. Honestly, what is his teacher going to do to keep him engaged?!
Connor is improving by leaps and bounds in everything he applies himself to. Recently, he has joined the YMCA swim team and has already competed in his first swim meet! It is a lot of fun to see how far he has come in the last year alone. Both boys are in scouts, and Connor has started his Catholic education with CCD classes.
Meghan is recovering from childbirth and enjoying her new tread-climber, a cross between a treadmill and a stair climber. She despises it less than the elliptical that has taken up space in our house for a few years, relatively unused. (I hated that thing, too.)
I'm recovering from a late season training injury, after accomplishing most of my goals. It didn't seem that long ago when I was nervously asking myself if I
was ready for Moose Mountain Marathon, only to have completed it forty
five minutes faster than my previous attempt. Awesome-sauce!
The question begs, "What next?" My training and running dropped off precipitously following Moose Mountain due to laziness and then injury. A calf-muscle strain has left me side-lined for a couple weeks now, and getting started back up has been a challenge. My free-time has similarly disappeared due to volunteering for the boy's Cub Scout pack and Connor's swim team.
Next year's goals include completing a few 50K and couple 50 mile marathons in preparation for a 2014 100 miler. I'd like to be strong enough to avoid injury and fast enough to stay in the middle of the pack, realizing that I've got a long way to go before I'm competitive. No idea which races I'll be signing up for, but I'm also planning on working in some volunteering time. Like I had stated above, I stretched myself a little thin this year, and the flu prior to Zumbro 100 this April knocked me out from that possibility. As John Storekamp stated, "You don't want to be the reason someone DNF's." Definitely not!
Now is a good time to think short-distances and cross-training. Running to and from work becomes a bit of a challenge in the winter, having to plan out clothing drops, etc. I'll likely ride the bus into work on Monday morning with all my gear and lunch supplies for two days, then run home Monday evening. Run in to work Tuesday morning and bus home. Bus and swim on Wednesday, then repeat the bus/run pair on Thursday/Friday. The tread-climber, as much as I hate to admit it, might be a good substitute for hills/hiking; something I could focus on for a week or two at a time.
Matthew Patten has issued a Winter Challenge that sounds like fun! Not sure how it'll work just yet, but stay tuned!
Few people were about, a lull prior to the lunch rush. On the sidewalk, the workers for the City of Saint Paul had begun framing out the ice rink foundation in front of the famous Landmark Center. "Winter already," I realized in wonder. Where did the time go?
 |
| Nora,hanging out |
A mere four months prior, we welcomed our newest child to the family. Nora is already eating solids and rolling around the floor. She's not quite mobile, but the day will quickly come when she realizes her potential.
 |
| Connor and Ryan at Pine Tree Orchard |
Connor is improving by leaps and bounds in everything he applies himself to. Recently, he has joined the YMCA swim team and has already competed in his first swim meet! It is a lot of fun to see how far he has come in the last year alone. Both boys are in scouts, and Connor has started his Catholic education with CCD classes.
Meghan is recovering from childbirth and enjoying her new tread-climber, a cross between a treadmill and a stair climber. She despises it less than the elliptical that has taken up space in our house for a few years, relatively unused. (I hated that thing, too.)
 |
| Connor's Second Swim Meet |
The question begs, "What next?" My training and running dropped off precipitously following Moose Mountain due to laziness and then injury. A calf-muscle strain has left me side-lined for a couple weeks now, and getting started back up has been a challenge. My free-time has similarly disappeared due to volunteering for the boy's Cub Scout pack and Connor's swim team.
Next year's goals include completing a few 50K and couple 50 mile marathons in preparation for a 2014 100 miler. I'd like to be strong enough to avoid injury and fast enough to stay in the middle of the pack, realizing that I've got a long way to go before I'm competitive. No idea which races I'll be signing up for, but I'm also planning on working in some volunteering time. Like I had stated above, I stretched myself a little thin this year, and the flu prior to Zumbro 100 this April knocked me out from that possibility. As John Storekamp stated, "You don't want to be the reason someone DNF's." Definitely not!
 |
| Cement Making Silos near the Mississippi |
Matthew Patten has issued a Winter Challenge that sounds like fun! Not sure how it'll work just yet, but stay tuned!
2012-07-04
Humidity, What Ya Gonna Do When It Comes For You?
Tuesday's humidity was oppressive, and today looks like it will be just as bad. Stepping out the door just prior to nine o'clock to let out Peter has me thankful for air conditioning. I cannot imagine living in a house without it. First world problems, I know. Unlike yesterday, I have not yet gotten my run in. I stayed up a bit later last night taking care of Nora while Meghan had a "Girls' Night Out" with her sisters and mom; she needs more of these, I think. She came home in good spirits and wanted to try sleeping upstairs again instead of the recliner.
I didn't set an alarm, and woke to help Nora sleep once around midnight. I Meghan this morning on the reclining couch again, with Nora in the bassinet. She had come down at two because her hips were bugging her again from SPD, Symphesis Pubis Disorder, something women often have in the last part of their pregnancy as the hormones in their bodies prepare them for birth. Their ligaments and tendons loosen up to allow baby to pass more easily through the birth canal. For Meghan, this problem started much sooner than normal, so she's been sleeping in a recliner for the last six or so months. You think that might be nice, but it's not really all that comfortable compared to a bed.
It's now almost 13:00, and I've yet to run my mile to keep the "secret" #runstreak going. Honestly, I would like to keep my training schedule on track with a half-hour run, but mid-day on one of the hottest days of the year does not appeal to me at all. I'll do some stretching and maybe fit in a run around Lake Josephine later this evening, maybe after the temps come down a bit. Tomorrow's run will be early morning again, with a short run for Friday and the Afton 25k Trail race on Saturday morning. I'm a little nervous about the race, though I probably shouldn't be. I want to treat it as a training run for Moose Mountain and run the pace I expect there, sub-six hours for 26.2 miles or 14 to 15 minute miles. Given that I train at 9 minute miles as an Easy pace, I'm going to count on the hill climbs to slow me down to a walk.
The diet is still on track, for the most part. I need to pick up some olive-oil Helman's for my tuna and salmon lunches to avoid the vegetable oils. Yesterday's meals looked like this:
Breakfast: 4-egg Omelette with broccoli and cauliflower. Coffee. Coffee...
Lunch: 2 cans pink salmon, Helman's mayo (2 tbsp - has gluten/pressed oil - couldn't avoid it), green onion and celery. Cantaloupe. Water.
Dinner: Polish sausage and sauerkraut, peaches, 1/2 cup rice.
Today, breakfast was also a bit of lunch:
Breakfast: 3 fried eggs, bacon, cantaloupe, coffee.
No idea what lunch or dinner will have in store for us, but I'll be sure to bring some proteins along to the Stokes' house. It's Anna's birthday celebration today, as well as Independence Day, so there will be much partying and swimming. Enjoy your day off!
2012-07-02
Back to Work
First day at work, and it is a cooker out! I chickened out of the morning commute run due to projected record high temperatures reaching or exceeding 99F. Add in the humidity, and that spells disaster in the late afternoon sun. Instead, I opted to run a neighborhood three mile loop. Although toasty, I completed it in my requisite 30 minutes. Day one of week two done.
Work has been more about catching up on emails and conversing about the difficulties over the last two weeks. With the outage due to an electrical fire at Visi Internet Services, our company is working hard to add in more redundant features to our platform. Things are pretty exciting right now at GovDelivery.
I'm still on the bandwagon with the Paleo/Archevore diet, though I didn't eat anything until I arrived at work around 08:00 this morning.
Breakfast: left-over eggs in a nest (x3), cup of plain vanilla yogurt and a grapefruit, coffee.
Lunch: curried red potatoes, left-over 50/50 bacon burgers, left-over broccoli and cauliflower, cantelope (1cup), orange, water.
Dinner: Rats on a Stick (hamburger, seasoned with Thai red curry, cumin and salt), pineapple, and a romaine lettuce salad with 1,000 Island dressing (a little cheat here -- it had soybean oil in it).
Off to bed!
2012-07-01
The Eve of Work
We had a special moment today in the Walstrom and Stokes families: Nora's Baptism! I'll hoist a picture up here once we've uploaded them, so you'll have to trust me when I say Nora was adorable! The last few days, we've been spending time at our in-laws to take advantage of the lake and spend time with out-of-town family. It has made me miss living on a lake, but has renewed my hatred for raking out lake weeds!
It's a few minutes past 22:00, and I'm trying to wrap my head around how this week is going to work out. Baby Nora is not really on a schedule per-se, but she's getting up every three of four hours to eat. Meghan is taking the night shift, and I'm hoping to help out with the morning bottle. She's worried I won't get enough sleep, and I'm worried about her in the same way. We'll work it out, but it might take a bit of trial and error before we get it right.
At least for tomorrow, I plan on getting up at 05:30 to 06:00 to start getting ready for my run to work. It's a five mile jaunt with a few hills (though mostly downhill) down to the Skyway YMCA, whereby checking in on a daily basis, I'll earn my monthly $20 discount with the health insurance company on the membership fees. Worth it, I say. Besides, a consistent daily five miler will work beautifully for training. A run home makes it a double-day for ten miles, but I don't plan on working that part in for a while. In the mean time, a $2.25 bus ride will work out nicely -- slightly more costly than gas and free parking. I'll have to talk to my co-workers about the compensation plan at work for bus travel.
My weekly time goal for running is five hours at an Easy pace, as I'm starting over with Daniels' Running Formula approach again. I did well for two weeks, and then got "busy" again. I've put in some faster runs this week, so I'm not sure what my VDOT (38) based workout points will be. I'll figure it out tomorrow and post here as a follow-up. Technically, I'm on a 7 day #runstreak, which I may as well keep going.
I've done relatively well with the Paleo/Archevore diet over the last couple of days, but without documenting the journey, I'll probably forget what works and what doesn't. I do have to say I've enjoyed my almond-milk, honey, iced coffees -- it was toasty out! I included red potato hash-browns for breakfast, since yesterday's run was so horribly sluggish. Subsequently, by noon I was feeling strong enough for a run, which I would have otherwise skipped. I wasn't terribly hungry, unlike yesterday. I find that I feel more satiated if I sit down and eat a full meal rather than snacking.
Breakfast: Mini-pizza egg patties, hash-browns (not strictly Paleo - but I need the carbs for my running), plain vanilla yogurt (not paleo - but I really, really love it) with grapefruit. Coffee (x2) . Water. Almond milk-honey-iced coffee (x2).
Lunch: (At the Stokes house) Smoked beef roast with bernaise (not sure about Paleo on this, but it should be OK), lunch meats, blueberries and blackberries, tomatoes (fresh) in balsamic vinegar, and a really tasty spinach, candied walnut, and cranberries salad. One glass of white wine (not prohibited, but not part of the 30 day "detox" program). If there was any gluten in the diet, it would have been negligible. I did avoid dairy (though I DO love cheese).
Dinner: (At the Stokes house, again) Basically, the same as above. We ate left-overs from lunch. No wine this time, just coffee.
With that, it's time to turn in. 6 o'clock comes early , and it's almost 23:00 now!
2012-03-03
Core Workout: Deck of Cards
A fellow DailyMiler'er and marathon runner, Jeffery J. Miller, had posted "I have felt a lot more pain throughout my entire body last two days and I have to assume it was from getting out of bed and jumping right on treadmill. So today I went back to doing my 340 push-ups and 340 pull-ups PRIOR to running instead of after the run and felt much better after the run.".
That's a lot of push-ups and pull-ups to be completing after a 21 mile workout! He explained how he had come to the rather specific number of 340 in the comments of his post, "deck of cards - 52 sets in 52 minutes (spent almost 6 years in federal prison!) I start with the kings and finish with the aces - quality is crappy in the beginning and flawless in the end. King = 10 pull-ups &10 push-ups - I have done a full deck of cards of push-ups everyday since July 6th, 2007 and a deck of cards of pull-ups everyday since Mar 31st, 2009! I am all about consistency, persistence, perseverance etc..." Astounding!
A bit of web research uncovered a multitude of workouts around the use of a deck of cards (1, 2, 3). The gist is to assign from one to four different types of exercises to either the deck, the colors, or the suites and perform a set for each card using the face value as the repetitions in the set. Jeffery assigns 10 points to each face card and one point to Aces. Others assign the Jack, Queen, and King the set values of eleven, twelve, and thirteen respectively. I've seen Aces assigned a value of 20, and Jokers assigned 50. In short, feel free to make up rules as you go.
I see a simplistic beauty in the system: it's portable, consistent, and requires no special spreadsheets, weekly progression charts, or smart phone applications. It promotes quality work on short sets and speed on longer sets. You can apply it to multiple exercises, and as you get stronger, you progress further through the deck or assign higher values to face cards. As a reference tool, it's cheap, ubiquitous, and you can still use it for Poker, Gin, and the best game in the world, cribbage!
I'm certainly not as strong as Jeffery, but I'm inspired to use the deck of cards in my own core fitness workouts. I've started with selecting the aces through fours for all suits as my push-ups workout for a total of 16 sets and 40 reps. A single suit and value-based selection of the cards will probably work better and allow me to throw other exercises into the workout. For example, I'll use the hearts suit, ones through nines for push-ups (Total: 9 sets, 45 reps) and do something similar for pull-ups (once I install a bar in the basement), sit-ups, air-squats or dips. To progress incrementally I could drop the nine and add a ten, or I could simply add in another card of the suit until I'm using them all.
If you can't tell, I'm a fan already!
That's a lot of push-ups and pull-ups to be completing after a 21 mile workout! He explained how he had come to the rather specific number of 340 in the comments of his post, "deck of cards - 52 sets in 52 minutes (spent almost 6 years in federal prison!) I start with the kings and finish with the aces - quality is crappy in the beginning and flawless in the end. King = 10 pull-ups &10 push-ups - I have done a full deck of cards of push-ups everyday since July 6th, 2007 and a deck of cards of pull-ups everyday since Mar 31st, 2009! I am all about consistency, persistence, perseverance etc..." Astounding!A bit of web research uncovered a multitude of workouts around the use of a deck of cards (1, 2, 3). The gist is to assign from one to four different types of exercises to either the deck, the colors, or the suites and perform a set for each card using the face value as the repetitions in the set. Jeffery assigns 10 points to each face card and one point to Aces. Others assign the Jack, Queen, and King the set values of eleven, twelve, and thirteen respectively. I've seen Aces assigned a value of 20, and Jokers assigned 50. In short, feel free to make up rules as you go.
I see a simplistic beauty in the system: it's portable, consistent, and requires no special spreadsheets, weekly progression charts, or smart phone applications. It promotes quality work on short sets and speed on longer sets. You can apply it to multiple exercises, and as you get stronger, you progress further through the deck or assign higher values to face cards. As a reference tool, it's cheap, ubiquitous, and you can still use it for Poker, Gin, and the best game in the world, cribbage!
I'm certainly not as strong as Jeffery, but I'm inspired to use the deck of cards in my own core fitness workouts. I've started with selecting the aces through fours for all suits as my push-ups workout for a total of 16 sets and 40 reps. A single suit and value-based selection of the cards will probably work better and allow me to throw other exercises into the workout. For example, I'll use the hearts suit, ones through nines for push-ups (Total: 9 sets, 45 reps) and do something similar for pull-ups (once I install a bar in the basement), sit-ups, air-squats or dips. To progress incrementally I could drop the nine and add a ten, or I could simply add in another card of the suit until I'm using them all.
If you can't tell, I'm a fan already!
2011-12-25
Excited to Start Training Again
Since my last post, I haven't done much (any) training. Instead, I've been staying up late, reading lots of blogs, and taking it easy. On my walks to and from the parking ramp at work, I'll break out into a trot or a run, just to feel where my left heel is at with its repair. How annoying when it is when that familiar ache is still there. I had last stated that I would start swimming more and focus on strength training during this break, and that is still the plan. My biggest challenge in this is having the motivation to go to bed early enough that I get a good night's sleep before attempting to wake up for an early morning workout. I really am a nightowl at heart.
Cut to last night, Christmas Eve, and an early gift-opening for Meghan and I after the kids retired for the night. A brand new copy of "Daniels' Running Forumla", 2nd edition rested in my hands - which I periodically set down to sample the 15 year MacCallan single-malt scotch she also bought me (nummy). I had registered for the book on Amazon at least a year ago and still hadn't bought it myself. Being a scientist by education, a systems/support engineer by trade and a do-it-yourself geek by nature, I wasn't particularly excited about most of the training books out there. The authors tend to expound upon their years of experience, prescribing a "this is how it you should do it" schedule for runners of "Beginner", "Intermediate", and "Experienced" levels. I appreciate the simplistic distillation of all runners into three buckets about as much as I appreciate a bottle of Cutty Sark - i.e. not at all.
Coach Jack Daniels, PhD provides a different approach. Using past (and preferably recent) race performances, he rates runners upon sound scientific principles and capabilities, then prescribes training intensities that match their current capabilities! There aren't three buckets for all runners, rather a gradiation of scale that fits any runner. He emphasizes the importance of time and quality of workout rather than distance, and gives concrete principles for planning a season of training with a target performance date in mind, and the flexibility to change priorities when setbacks occur.
I'm quite impressed and have had a hard time putting the book down, except to plan for my "comeback" this 2012 season. Had I not strained my achilles, I would be out there now. Since I had, however, I've been pining about running and worried about taking so much time off. I know, you've all suggested I just take it easy, but worry is my nature. Daniels has given me a ray of hope, though, or perhaps just blew apart the clouds enough for me to see clearly a plan for the year. I have a week of vacation starting yesterday, and I plan on taking advantage of it to start focusing on not-running for six weeks - a honest-to-goodness core and flexibility plan to address my immediate weaknesses and establish a weekly focus and routine. The "running" I will permit myself is deep-water running, but that's it. The remainder of my work-outs will be focusing on continuing the PT and strength training of my left hip, core strength, and flexibility. I'll get some endurance work from twice or three-times-a-week swimming sessions, one long swim and one interval or tempo. We'll see how that cuts it. (Besides, I need to cut the 8 lbs I've gained since October!)
2011-08-15
Runstreaking!
runstreak - n. A number of consecutive days, typically 365 days, in which an athlete runs at least one mile each day.
I've been racking my brain for a way to stay motivated and consistent with training, and although signing up for races has its own inherent value for forcing a schedule, it doesn't seem enough to get me out there with reliability. For the last 316 days, I've been following an author and runner by the name of Tim Cigelske, otherwise known as The Beer Runner blogger for Draft Magazine, during his pursuit of this seemingly intangible goal. A couple of months ago, Tim issued a challenge on bolder.com. If 30 people accepted the challenge to run for five days consecutively, he would run a Beer Mile.
Beer Mile - n. Run a total of one mile as quickly as you can, stopping every quarter of a mile to drink a serving of beer. (Presumeably after having a few beers already. Why else would you volunteer to do such a thing?)
Tim's challenge was accepted by over 60 people, and he obligingly ran an astoundingly successful, and I'm sure eventful Beer Mile. I hadn't given it much thought other than a passing fancy, could I run 365 days? With much of July having slipped away without any real improvement in my base mileage, and a relatively good but not stellar showing at the inaugral Graniteman Triathlon Big Lake (sprint distance), I felt I needed something concrete, something tangible to help drive me forward.
It wasn't until the day after the triathlon that the plan formed. I knew I needed to do something to prepare me for Moose Mountain Marathon on September 10th, something that would get me out the door every day, regardless of how I felt.. I need to strengthen this weak and tense tensor faciae latae into something I can rely upon for 26.2 miles of hilly, rocky, and rooted trails.
That night, while browsing my Twitter feed, I saw that people were still taking Tim up on his challenge, long after he completed his Beer Mile. I thought, simply enough, 'Why the hell not?" I had just completed a seven mile run that afternoon, so technically I was already two days into my runstreak. From that day forward, it was no longer a question of if I run, rather how far do I go? Even that answer is easy: at least one mile.
I've been racking my brain for a way to stay motivated and consistent with training, and although signing up for races has its own inherent value for forcing a schedule, it doesn't seem enough to get me out there with reliability. For the last 316 days, I've been following an author and runner by the name of Tim Cigelske, otherwise known as The Beer Runner blogger for Draft Magazine, during his pursuit of this seemingly intangible goal. A couple of months ago, Tim issued a challenge on bolder.com. If 30 people accepted the challenge to run for five days consecutively, he would run a Beer Mile.
Beer Mile - n. Run a total of one mile as quickly as you can, stopping every quarter of a mile to drink a serving of beer. (Presumeably after having a few beers already. Why else would you volunteer to do such a thing?)
Tim's challenge was accepted by over 60 people, and he obligingly ran an astoundingly successful, and I'm sure eventful Beer Mile. I hadn't given it much thought other than a passing fancy, could I run 365 days? With much of July having slipped away without any real improvement in my base mileage, and a relatively good but not stellar showing at the inaugral Graniteman Triathlon Big Lake (sprint distance), I felt I needed something concrete, something tangible to help drive me forward.
It wasn't until the day after the triathlon that the plan formed. I knew I needed to do something to prepare me for Moose Mountain Marathon on September 10th, something that would get me out the door every day, regardless of how I felt.. I need to strengthen this weak and tense tensor faciae latae into something I can rely upon for 26.2 miles of hilly, rocky, and rooted trails.
That night, while browsing my Twitter feed, I saw that people were still taking Tim up on his challenge, long after he completed his Beer Mile. I thought, simply enough, 'Why the hell not?" I had just completed a seven mile run that afternoon, so technically I was already two days into my runstreak. From that day forward, it was no longer a question of if I run, rather how far do I go? Even that answer is easy: at least one mile.
2010-11-06
Week in Review - Tapering?
It appears that I'm in a taper, again. This week has been a tough one for me. The last three weeks, I had started back on the path to building up some basic mileage; I am a distance runner for crying out loud! I encountered a few blockers this week, mostly my own fault: poor nutrition, poor sleep, and some over-training (yeah, that last one baffles me, too). It appears I've have picked up a cold, to top it all off.
One of the marked differences between this effort and my last is that I'm committed to running as close to barefoot as possible. My guidance is a book titled "ChiRunning" by Danny Dreyer. Danny's focus is on applying the principles of Tai Chi to running. Some of the key concepts are "Cotton and Steel", "fall forward" and let gravity carry you, "land underneath your knees", "shorten your stride", and "high turnover".
I am changing my stride from a heavy-heel striker to a light mid-foot to fore-foot striker. The goal is to run injury free for life! I like running far too much to risk not being able to do it into my 80's and 90's!
The odd looking Vibram Five fingers you see here, which I purchased in June, are quite comfortable, and well worth the $80! If you're following trends, you'll probably recognize these shoes, but rest-assured, I'm not simply trying to follow a trend. I'm trying to fix my stride. These shoes, and running barefoot in general, seem to force me to run "better". The principles of ChiRunning seem to fall naturally when running barefoot, whereas trying to apply this change in stride in traditional shoes is just hard!
I have noticed two things with this running style, though. The first is that my calves kill me after long runs! I've been able to build up to a seven mile run barefoot, but it leaves me limping for days afterwards. Ice, ice, and more ice certainly help, as does Ibuprophen.
The second is that I get blisters! This is more of a factor of the shoes themselves and my soft-padded feet. Over time, I've been able to build up some callouses, starting with low mileage runs and ramping it up. I can now run up to 3 miles without socks, but anything over requires me to put on the Injinji's. As winter approaches, I'll probably need one or two layers of socks anyway. Wet and snowy days are going to be a bother. Time to find a new pair of shoes for the Minnesota Winters.
Last week's Sunday run left me really sore, both in my calves, but also in my right hip. I'm exercising muscles I don't use effectively, it appears. My left hip was the problem one earlier this year, so maybe this means that this strength training is actually paying off. My left hamstring is starting to feel better, perhaps stronger. I'm just looking forward to the day when I can strap these shoes on and head out the door without worrying about aches and pains.
The pain, the fatigue, and nutrition -- fast food this week -- have all left me a bit ragged. I took Wednesday through Friday off. This doesn't get me off the hook for my Saturday core workout, but it does mean I'm going to have to reevaluate my training schedule. I'm starting to get my head out of the clouds with this pipe-dream of the Superior Sawtooth 50 by 2011. I think a more realistic goal would be 2012. Next year may be the "Year of Half's and Tri's". One solid year of building up and aggressive cross-training.
I still haven't gotten that 5k out of the way, but the Living History Farms Cross Country Race is fast approaching! I can't wait to get out and race again. Hopefully, I'll be able to get out and train more effectively for the next two weeks. Wish me luck!
One of the marked differences between this effort and my last is that I'm committed to running as close to barefoot as possible. My guidance is a book titled "ChiRunning" by Danny Dreyer. Danny's focus is on applying the principles of Tai Chi to running. Some of the key concepts are "Cotton and Steel", "fall forward" and let gravity carry you, "land underneath your knees", "shorten your stride", and "high turnover".
I am changing my stride from a heavy-heel striker to a light mid-foot to fore-foot striker. The goal is to run injury free for life! I like running far too much to risk not being able to do it into my 80's and 90's!
The odd looking Vibram Five fingers you see here, which I purchased in June, are quite comfortable, and well worth the $80! If you're following trends, you'll probably recognize these shoes, but rest-assured, I'm not simply trying to follow a trend. I'm trying to fix my stride. These shoes, and running barefoot in general, seem to force me to run "better". The principles of ChiRunning seem to fall naturally when running barefoot, whereas trying to apply this change in stride in traditional shoes is just hard!I have noticed two things with this running style, though. The first is that my calves kill me after long runs! I've been able to build up to a seven mile run barefoot, but it leaves me limping for days afterwards. Ice, ice, and more ice certainly help, as does Ibuprophen.
The second is that I get blisters! This is more of a factor of the shoes themselves and my soft-padded feet. Over time, I've been able to build up some callouses, starting with low mileage runs and ramping it up. I can now run up to 3 miles without socks, but anything over requires me to put on the Injinji's. As winter approaches, I'll probably need one or two layers of socks anyway. Wet and snowy days are going to be a bother. Time to find a new pair of shoes for the Minnesota Winters.
Last week's Sunday run left me really sore, both in my calves, but also in my right hip. I'm exercising muscles I don't use effectively, it appears. My left hip was the problem one earlier this year, so maybe this means that this strength training is actually paying off. My left hamstring is starting to feel better, perhaps stronger. I'm just looking forward to the day when I can strap these shoes on and head out the door without worrying about aches and pains.
The pain, the fatigue, and nutrition -- fast food this week -- have all left me a bit ragged. I took Wednesday through Friday off. This doesn't get me off the hook for my Saturday core workout, but it does mean I'm going to have to reevaluate my training schedule. I'm starting to get my head out of the clouds with this pipe-dream of the Superior Sawtooth 50 by 2011. I think a more realistic goal would be 2012. Next year may be the "Year of Half's and Tri's". One solid year of building up and aggressive cross-training.
I still haven't gotten that 5k out of the way, but the Living History Farms Cross Country Race is fast approaching! I can't wait to get out and race again. Hopefully, I'll be able to get out and train more effectively for the next two weeks. Wish me luck!
2010-05-10
Training - Cross It Up
After two weeks of some major mileage, my left hip has acted up again. It's generally sore, but not to the point of limping like last October. Rather than tough it out, I've been laying low and running slower shorter distances this week. I even managed to get in to the pool on Tuesday, but I've been feeling general workout withdrawals because of it.
I know it's probably time that I commit more energy to core workouts and strength training. I've proven to myself that I can put in the requisite time to run 20+ miles, and I understand under which conditions I'll feel well during those performances. A light week of running followed by a rest day before a Long Slow Distance (LSD) leaves me with energy and feeling generally indestructible. Well, that might be a bit too far fetched, but I certainly feel good enough to sing and smile while I'm running. Something must be right about it. I'm still pursuing consistency with a mid-foot strike, and will be looking for a more minimalist approach to shoes this coming season -- hopefully one that won't break the bank.
At a mere 177 pounds, I'm the heaviest I've been in two months, averaging around 173 to 175 depending upon when I weigh myself. At 6'2", I've become damned skinny once again - time for new jeans. This was to be expected, though, with the number of miles I've been putting in. Growing up, I had never had the problem of thinking I'm not skinny enough, rather the opposite one. I was the tall beanpole with no muscle mass and whose only talent, discovered late in my high school years, was for running long periods of time. I was never that sprinter, and even though I was a two-way lineman on the football team my senior year, it was more out of team numbers than size that put me there.
I find running "easy", relatively speaking. Sure there's work and pain involved, but its something I know how to cope with well enough to stay healthy and continue enjoying it. However, I think I've come to a realization that skinny and long slow distance isn't enough anymore. What is missing is general core strength and conditioning and more intense interval training.
I started down the route of cross training hitting the pool for recovery workouts this winter; it was and is a good direction. With training and time, I've found another sport that I thoroughly enjoy, something that is a close sibling to running in many ways. With very little change in the mechanics, you can go from a long, slow, endurance workout into a very demanding anaerobic one. Bicycling as well falls in this category. Triathlons are a possibility now that I have a very nice entry-level road-bike (Thank you, Meghan!) -- which I have yet to take out this year.
Through my recent trail running experience at the Zumbro 100, I learned about another fitness program from Matt Patten called Crossfit and a sister site called Crossfit Endurance. I've been trying to wrap my head around its general approach. Crossfit has three Fitness Standards:
I remember trying to do a handstand once in high-school track, just after said football season. My left shoulder slid out of socket, and I had to do a pseudo Lethal Weapon move to get it back in. Surgery didn't fully correct my right shoulder problems, and several dislocations later, I've learned that sports that demand upper body strength are simply excluded from my regimen. The prospect of doing handstand pushups, or handstands for that matter leaves me more than a bit worried. Olympic weightlifting moves like the snatch and the clean and jerk send my shoulders into nervous spasms just thinking about it.
There are some other oddities about the Crossfit programs, departures from general sport-specific training, but despite the fear of complete shoulder destruction, I'm intrigued. I'm not so stupid as to think that I can or ever will try some of the WOD's on the Crossfit site, but finding suitable and safe alternatives for my own body quirks might be a workable solution. It is something they encourage. With access to most of the required equipment at the YMCA, I may soon turn my attention more seriously to strength training and weightlifting.
I know Meghan won't object to me turning down the mileage and focusing more on cross training. She's not at all impressed with my desire to run ultras, but as I start to focus my attention at trail running, more minimalist approach to gear, and a heavier focus on cross training, maybe I won't destroy my hips before I'm 50. Beginning this week, I'll be commuting to work on my bike every chance I can get and continue to incorporate swimming into my workouts.
Now that I have a pretty solid aerobic base, it's time to start looking at interval training, perhaps a bit too late to benefit in time for Grandma's though. I'm pretty psyched to run the upcoming marathon! It has been a while since the question of "Can I finish?" turned into "What time will I finish?" Any finish will be a PR for me, since this is my first Marathon event. 3:45 seems entirely attainable, but who knows. :) We shall see!
If any of you have had experience with Crossfit or other cross-training programs, please pipe up and let me know how it's working for you!
I know it's probably time that I commit more energy to core workouts and strength training. I've proven to myself that I can put in the requisite time to run 20+ miles, and I understand under which conditions I'll feel well during those performances. A light week of running followed by a rest day before a Long Slow Distance (LSD) leaves me with energy and feeling generally indestructible. Well, that might be a bit too far fetched, but I certainly feel good enough to sing and smile while I'm running. Something must be right about it. I'm still pursuing consistency with a mid-foot strike, and will be looking for a more minimalist approach to shoes this coming season -- hopefully one that won't break the bank.
At a mere 177 pounds, I'm the heaviest I've been in two months, averaging around 173 to 175 depending upon when I weigh myself. At 6'2", I've become damned skinny once again - time for new jeans. This was to be expected, though, with the number of miles I've been putting in. Growing up, I had never had the problem of thinking I'm not skinny enough, rather the opposite one. I was the tall beanpole with no muscle mass and whose only talent, discovered late in my high school years, was for running long periods of time. I was never that sprinter, and even though I was a two-way lineman on the football team my senior year, it was more out of team numbers than size that put me there.
I find running "easy", relatively speaking. Sure there's work and pain involved, but its something I know how to cope with well enough to stay healthy and continue enjoying it. However, I think I've come to a realization that skinny and long slow distance isn't enough anymore. What is missing is general core strength and conditioning and more intense interval training.
I started down the route of cross training hitting the pool for recovery workouts this winter; it was and is a good direction. With training and time, I've found another sport that I thoroughly enjoy, something that is a close sibling to running in many ways. With very little change in the mechanics, you can go from a long, slow, endurance workout into a very demanding anaerobic one. Bicycling as well falls in this category. Triathlons are a possibility now that I have a very nice entry-level road-bike (Thank you, Meghan!) -- which I have yet to take out this year.
Through my recent trail running experience at the Zumbro 100, I learned about another fitness program from Matt Patten called Crossfit and a sister site called Crossfit Endurance. I've been trying to wrap my head around its general approach. Crossfit has three Fitness Standards:
"Crossfit's First Fitness Standard: There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. (See “General Physical Skills”, pg. 4, for definitions.) You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills...The primary Crossfit site is a bit intimidating, however. The Workout of the Day (WOD) consists of those more appropriate for Olympic weightlifter's and gymnasts. I can handle the multi-modal sprinter workouts, but the other two scare the hell out of me. The high school football I mentioned left me with a left shoulder that likes to sublux on occasion. Skiiing in college left me with a right shoulder that periodically dislocates if I decide to throw a fastball or go up for a rebound in basketball. And there's something genetic about my body composition that thrusts my left hip out further than my right and dips my right shoulder lower than my left.
Crossfit's Second Fitness Standard: The essence of this model is the view that fitness is about performing well at any and every task imaginable...
Crossfit's Third Fitness Standard: Total fitness, the fitness that CrossFit promotes and develops, requires
competency and training in each of these three pathways or engines [Phosphagenic, Glycolytic, and Oxadative]...Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training." -- Glassman, Greg. "What Is Fitness", Crossfit Journal, October 2002
I remember trying to do a handstand once in high-school track, just after said football season. My left shoulder slid out of socket, and I had to do a pseudo Lethal Weapon move to get it back in. Surgery didn't fully correct my right shoulder problems, and several dislocations later, I've learned that sports that demand upper body strength are simply excluded from my regimen. The prospect of doing handstand pushups, or handstands for that matter leaves me more than a bit worried. Olympic weightlifting moves like the snatch and the clean and jerk send my shoulders into nervous spasms just thinking about it.
There are some other oddities about the Crossfit programs, departures from general sport-specific training, but despite the fear of complete shoulder destruction, I'm intrigued. I'm not so stupid as to think that I can or ever will try some of the WOD's on the Crossfit site, but finding suitable and safe alternatives for my own body quirks might be a workable solution. It is something they encourage. With access to most of the required equipment at the YMCA, I may soon turn my attention more seriously to strength training and weightlifting.
I know Meghan won't object to me turning down the mileage and focusing more on cross training. She's not at all impressed with my desire to run ultras, but as I start to focus my attention at trail running, more minimalist approach to gear, and a heavier focus on cross training, maybe I won't destroy my hips before I'm 50. Beginning this week, I'll be commuting to work on my bike every chance I can get and continue to incorporate swimming into my workouts.
Now that I have a pretty solid aerobic base, it's time to start looking at interval training, perhaps a bit too late to benefit in time for Grandma's though. I'm pretty psyched to run the upcoming marathon! It has been a while since the question of "Can I finish?" turned into "What time will I finish?" Any finish will be a PR for me, since this is my first Marathon event. 3:45 seems entirely attainable, but who knows. :) We shall see!
If any of you have had experience with Crossfit or other cross-training programs, please pipe up and let me know how it's working for you!
2010-03-27
Burning It Up - Sleep, Food, and Nutritional Facts?
Time to start paying more attention to food and sleep! I've proven that I can "burn it up" as a DailyMile'er friend Leigh put it, but I don't want to burn out. I'm exhausted today, and I felt pretty down in the weather yesterday. Only two weeks from my last bout with the flu, I'm struggling to keep healthy this weekend. It's discouraging!
Gone are the days when I could stay up until two in the morning and still get up in time for a seven o'clock class. I'm not eighteen anymore, and my body is telling me in no uncertain terms that it is unacceptable for me to get less than seven hours of sleep.
With my increased focus on swimming and increased mileage with running, I haven't successfully increased my caloric intake. Instead, I keep dropping in weight, down to 178 pounds. I haven't been this light since I graduated from college in '97. To put this in perspective, last year at this time, I weighed around 195. Weight loss was not my focus for running, rather finishing a marathon. Now weight loss has become a concern.
So, this week's focus will be getting to bed before 11:00 pm, and making sure I'm eating many small meals throughout the day. I often skip breakfast, and sometimes skip lunch -- if I'm too busy at work -- then have a large evening meal. From what Meghan has been reading, this is entirely backwards. Adelle Davis, the renown (or notorious) nutritionalist and biochemist, is quoted, "Eat breakfast like a king, lunch like a prince, and dinner like a pauper."
I've heard this phrase before but didn't know its origin. I was about to leave the blog post at this, but like a good researcher, I dug a little deeper. What was the premise for this statement? How really does this benefit us?
(Image linked from Wikipedia.) Google to the rescue, or perhaps not, as the waters are now muddied by QuackWatch. "Despite this training, she promoted hundreds of nutritional tidbits and theories that were unfounded. At the 1969 White House Conference on Food and Nutrition, the panel on deception and misinformation agreed that Davis was probably the most damaging source of false nutrition information in the nation.[emphasis mine] Most of her ideas were harmless unless carried to extremes, but some were very dangerous. For example, she recommended magnesium as a treatment for epilepsy, potassium chloride for certain patients with kidney disease, and megadoses of vitamins A and D for other conditions." You should definitely read the entire article. It paints a very unflattering picture of Professor Davis.
So, where does this leave us with nutritional advice? Looking for more. As I understand the diets of Ultra marathon runners such as Scott Jurek, they incorporate more beans, legumes, and vegetables in their diet than what most Americans are used to. I can't say I'm ready to tread the path of a vegetarian, but I'm perfectly happy to add more vegetables. Especially if it produces results like this.
I have no illusions of grandeur here. I won't be winning any ultras any time soon; I just hope to remain healthy and have fun along the way. If I'm going to run 8 miles and burn a thousand calories, I should definitely replace them or find myself feeling like I do today! *BLEH*
One other adjustment I think I need to make is to stop burning so hot. I have been keeping my pace too high on what should be long-slow-distance (LSD) runs. I'm not trying to do race specific training before Grandma's, rather just build up a nice base of mileage while cross-training with swimming. It's time to keep the miles up, but slow the pace down appreciably. If I'm planning on finishing a marathon in sub-4 hours, I should be training slower than that, rather than faster... I've been doing it backwards yet again. It's just so fun running fast!
Anyway, time to prep dinner for the family before tonight's Nickelodean Kid's Choice Awards, an event that Connor is quite excited about! Yep, I'm a dad... :)
Gone are the days when I could stay up until two in the morning and still get up in time for a seven o'clock class. I'm not eighteen anymore, and my body is telling me in no uncertain terms that it is unacceptable for me to get less than seven hours of sleep.
With my increased focus on swimming and increased mileage with running, I haven't successfully increased my caloric intake. Instead, I keep dropping in weight, down to 178 pounds. I haven't been this light since I graduated from college in '97. To put this in perspective, last year at this time, I weighed around 195. Weight loss was not my focus for running, rather finishing a marathon. Now weight loss has become a concern.
So, this week's focus will be getting to bed before 11:00 pm, and making sure I'm eating many small meals throughout the day. I often skip breakfast, and sometimes skip lunch -- if I'm too busy at work -- then have a large evening meal. From what Meghan has been reading, this is entirely backwards. Adelle Davis, the renown (or notorious) nutritionalist and biochemist, is quoted, "Eat breakfast like a king, lunch like a prince, and dinner like a pauper."
I've heard this phrase before but didn't know its origin. I was about to leave the blog post at this, but like a good researcher, I dug a little deeper. What was the premise for this statement? How really does this benefit us?
(Image linked from Wikipedia.) Google to the rescue, or perhaps not, as the waters are now muddied by QuackWatch. "Despite this training, she promoted hundreds of nutritional tidbits and theories that were unfounded. At the 1969 White House Conference on Food and Nutrition, the panel on deception and misinformation agreed that Davis was probably the most damaging source of false nutrition information in the nation.[emphasis mine] Most of her ideas were harmless unless carried to extremes, but some were very dangerous. For example, she recommended magnesium as a treatment for epilepsy, potassium chloride for certain patients with kidney disease, and megadoses of vitamins A and D for other conditions." You should definitely read the entire article. It paints a very unflattering picture of Professor Davis.
So, where does this leave us with nutritional advice? Looking for more. As I understand the diets of Ultra marathon runners such as Scott Jurek, they incorporate more beans, legumes, and vegetables in their diet than what most Americans are used to. I can't say I'm ready to tread the path of a vegetarian, but I'm perfectly happy to add more vegetables. Especially if it produces results like this.
I have no illusions of grandeur here. I won't be winning any ultras any time soon; I just hope to remain healthy and have fun along the way. If I'm going to run 8 miles and burn a thousand calories, I should definitely replace them or find myself feeling like I do today! *BLEH*
One other adjustment I think I need to make is to stop burning so hot. I have been keeping my pace too high on what should be long-slow-distance (LSD) runs. I'm not trying to do race specific training before Grandma's, rather just build up a nice base of mileage while cross-training with swimming. It's time to keep the miles up, but slow the pace down appreciably. If I'm planning on finishing a marathon in sub-4 hours, I should be training slower than that, rather than faster... I've been doing it backwards yet again. It's just so fun running fast!
Anyway, time to prep dinner for the family before tonight's Nickelodean Kid's Choice Awards, an event that Connor is quite excited about! Yep, I'm a dad... :)
2010-02-01
Slow workout week on account of busy...
Busy. Always busy. This is something I think everyone has to struggle with, how to accomplish all of the goals you set forth for yourself through the week and beyond. This week was a tough one for me. I seem to lose momentum on the weekends, as Saturdays are generally reserved for taking care of the boys while Meghan gets a day to sleep in and then run afternoon errands. I plan on running my long-slow-distance on Sundays, but that rarely comes to be. It has been my day to sleep in then cook an afternoon brunch of waffles, pancakes, Eggs Benedict or other terribly satisfying and lethargy-inducing food. It was waffles today.
Monday's weight-lifting workout did happen, but it was in the early evening rather than mid-afternoon as planned. We had a potential issue at work that needed investigating, one that I thought had a higher priority than it actually proved to be. I managed to eek in the workout before heading over to my friend's house for late night Cribbage game and a little Scotch. Yes, "Dad's Night Out" can be quite rewarding!
Tuesday, I missed my afternoon run with the gang on account of busy! This one was perhaps my fault. I scheduled a production release of software before lunch, which can sometimes run long for unforeseen issues. I should know better. Lunch didn't happen until 14:30 CST, just two hours before I had to leave to bring Connor to swimming lessons. I was going to leave at 15:30 to get my workout in, but had another deadline to meet by the end of the business day. I didn't get out until 16:30 anyway. My boss' comment, "Make time for yourself. Plan to be gone and people will adjust around your schedule." Lovely! I immediately blocked off an hour and a half for lunches every day.
Wednesday, I made it for my swimming workout! Wahoo! It seems that I am effective in applying the "Total Immersion" principles to my swimming. I spent a lot of time focusing on form and keeping my head down, as if I were trying to hold an orange between my chin and my chest. I aimed deliberately for arm re-entry and tried to remain balanced in the water. I did falter a bit when I got tired and sub-luxed my left shoulder (a half-dislocation), and I'm still feeling the after-affects today. I may have over-worked my shoulders on Monday's lifting workout, and the moment I lost my concentration was when it happened. I just need to remember that with good form, I prevent injuries, my efficiency improves, and I swim better. The results showed this: two 400 meter legs with only a five minute break between them. My goal is 1600 meters, 64 laps, in an hour -- no stopping.
Thursday was a nice run with our afternoon "club". We ran West along the river and back again. The pace felt a little fast for me for some reason, I think perhaps because I didn't have a good breakfast at all and had coffee all morning. I really need to eat healthier throughout the day if I want to get the most benefit out of these workouts. It's early in the season, so I can afford to make these little mistakes and adjust accordingly.
Friday was a loss on account of busy. This time it was a company lunch! I knew ahead of time, though, and should have adjusted my workout to the morning. Failing to do so meant lost potential and momentum.
You of course know what happened Saturday, my rest day, and today: waffles. So, what dos this tell me about the upcoming week? Plan effectively, eat healthy morning meals, and remember that form is everything. Oh, and waffles are REALLY tasty!
Chad
Monday's weight-lifting workout did happen, but it was in the early evening rather than mid-afternoon as planned. We had a potential issue at work that needed investigating, one that I thought had a higher priority than it actually proved to be. I managed to eek in the workout before heading over to my friend's house for late night Cribbage game and a little Scotch. Yes, "Dad's Night Out" can be quite rewarding!
Tuesday, I missed my afternoon run with the gang on account of busy! This one was perhaps my fault. I scheduled a production release of software before lunch, which can sometimes run long for unforeseen issues. I should know better. Lunch didn't happen until 14:30 CST, just two hours before I had to leave to bring Connor to swimming lessons. I was going to leave at 15:30 to get my workout in, but had another deadline to meet by the end of the business day. I didn't get out until 16:30 anyway. My boss' comment, "Make time for yourself. Plan to be gone and people will adjust around your schedule." Lovely! I immediately blocked off an hour and a half for lunches every day.
Wednesday, I made it for my swimming workout! Wahoo! It seems that I am effective in applying the "Total Immersion" principles to my swimming. I spent a lot of time focusing on form and keeping my head down, as if I were trying to hold an orange between my chin and my chest. I aimed deliberately for arm re-entry and tried to remain balanced in the water. I did falter a bit when I got tired and sub-luxed my left shoulder (a half-dislocation), and I'm still feeling the after-affects today. I may have over-worked my shoulders on Monday's lifting workout, and the moment I lost my concentration was when it happened. I just need to remember that with good form, I prevent injuries, my efficiency improves, and I swim better. The results showed this: two 400 meter legs with only a five minute break between them. My goal is 1600 meters, 64 laps, in an hour -- no stopping.
Thursday was a nice run with our afternoon "club". We ran West along the river and back again. The pace felt a little fast for me for some reason, I think perhaps because I didn't have a good breakfast at all and had coffee all morning. I really need to eat healthier throughout the day if I want to get the most benefit out of these workouts. It's early in the season, so I can afford to make these little mistakes and adjust accordingly.
Friday was a loss on account of busy. This time it was a company lunch! I knew ahead of time, though, and should have adjusted my workout to the morning. Failing to do so meant lost potential and momentum.
You of course know what happened Saturday, my rest day, and today: waffles. So, what dos this tell me about the upcoming week? Plan effectively, eat healthy morning meals, and remember that form is everything. Oh, and waffles are REALLY tasty!
Chad
2010-01-23
Swimming in a Runner's Shoes
The last couple weeks have been interesting for me, as I started training in earnest once more. On the night of the 13th of January, I was successful in registering for Grandma's Marathon 2010! A few days later, we also confirmed an agreement to rent a house on Park Point for a week spanning the race weekend. The stage is set for my first Marathon, and I hope to stay health enough to not only make it to the race day in once piece, but finish the race in a respectable sub-four hours. We'll have a few days following the race to enjoy the North Shore and visit with old friends. It is a vacation we greatly need. I'm looking forward to having campfires on the beach, listening to the waves roll in and roasting marshmallows with my family. Too bad it's five months away.
Staying healthy while training for this marathon is my focus. I'm told that a big 6'2" frame is tough on joints for runners, and last year's bursitis is a good affirmation of that statement. Every time I write that, I feel older than I really am. For that reason, I've mixed swimming into my training schedule, an activity I've always generally enjoyed. As a child living on a lake, I swam almost ever day. Waterskiing, tubing, fishing, and swimming were standard activities on Lake Mitchell. Despite this, I never really enjoyed swimming laps nor understood why anyone would want to swim an endurance event. It was too much work and too tiring to enjoy anything other than screwing around.
Why in the world would I try my luck with it now? The primary benefit is that of an aerobic work-out without the impact on my joints. Believe you me, that it's quite effective in depleting my muscles of glycogen! This is definitely what I had in mind two weeks ago. What I wasn't certain of was whether or not I could deal with the mind-numbing and exhausting work of swimming back and forth, back and forth.
Like anything I do, I try to "do it right," but what did that actually mean with swimming? I decided to take a scientists approach to it. Each time I entered the pool, I tried something different to see what worked best. I would come home to Meghan, excited about what I had found while she was there baffled that I "didn't know that?" I had no idea that I was supposed to have known apparently what she learned on the swim team. Hmm...
In any case, I kept at it and asked questions of anyone who was willing to give answers. A triathlete friend of mine, Jessica, suggested I take a look at Total Immersion, a program put together by Terry Laughlin. She commented on how my stroke looked much better Wednesday afternoon. Encouraged, I took her advice and checked the site out that night. I watched the six-part video segment on Perpetual Motion Freestyle. Although Terry didn't go into great detail about the drills in his program, the demonstration videos were rich on content, hitting some of the primary principles of swimming efficiently in the water. It was exactly what I needed. I couldn't wait to put his principles to test on Friday. If it worked out, I would consider purchasing his training materials.
Thursday's run with Jason and Amanda almost didn't happen on account of the freezing rain earlier that morning, though I would have been stuck on a treadmill rather than swimming; I hadn't brought my trunks. The run went well, despite the slick sidewalks. Most places were dry and traction was adequate. I really enjoy running with our afternoon group. We run at an easy pace and talk about anything under the sun. There are days when I don't want to run, or when I feel work is too busy to get out. I can count on Deb and Brett to get me out the door.
In any case, I did get to try out some of the principles today's swim. At noon, all of the lanes were occupied, but was offered to share a lane right away. In a few moments of conversation, I found out that I was swimming with another runner, and one that was familiar with the Total Immersion program and focusing on triathlon training. Crazy! We swam a few laps, and he pointed out that I wasn't keeping my head down enough. "Envision holding an orange under your chin," he said.
The next lap I swam, everything clicked, an epiphany moment. I already had a pretty good stroke, good extension, and I understood how to breath. Everything Terry had said about balancing in the water, moving with purpose and efficiency, and staying on target rushed back into focus. I felt like I truly was floating on the water, rather than plowing through it. I really enjoyed myself today, and I didn't struggle after 200m or even 300m. I basically lost track of my count, so I can only estimate that my final distance was between 800m and 1200m. Next Monday, I want to see how far I can go in my 40-50 minutes at lunch!
Excited about my new success, I brought up my findings at dinner to Meghan. She once again couldn't believe that I "didn't know that?" Swimmers.
Chad
Staying healthy while training for this marathon is my focus. I'm told that a big 6'2" frame is tough on joints for runners, and last year's bursitis is a good affirmation of that statement. Every time I write that, I feel older than I really am. For that reason, I've mixed swimming into my training schedule, an activity I've always generally enjoyed. As a child living on a lake, I swam almost ever day. Waterskiing, tubing, fishing, and swimming were standard activities on Lake Mitchell. Despite this, I never really enjoyed swimming laps nor understood why anyone would want to swim an endurance event. It was too much work and too tiring to enjoy anything other than screwing around.
Why in the world would I try my luck with it now? The primary benefit is that of an aerobic work-out without the impact on my joints. Believe you me, that it's quite effective in depleting my muscles of glycogen! This is definitely what I had in mind two weeks ago. What I wasn't certain of was whether or not I could deal with the mind-numbing and exhausting work of swimming back and forth, back and forth.
Like anything I do, I try to "do it right," but what did that actually mean with swimming? I decided to take a scientists approach to it. Each time I entered the pool, I tried something different to see what worked best. I would come home to Meghan, excited about what I had found while she was there baffled that I "didn't know that?" I had no idea that I was supposed to have known apparently what she learned on the swim team. Hmm...
In any case, I kept at it and asked questions of anyone who was willing to give answers. A triathlete friend of mine, Jessica, suggested I take a look at Total Immersion, a program put together by Terry Laughlin. She commented on how my stroke looked much better Wednesday afternoon. Encouraged, I took her advice and checked the site out that night. I watched the six-part video segment on Perpetual Motion Freestyle. Although Terry didn't go into great detail about the drills in his program, the demonstration videos were rich on content, hitting some of the primary principles of swimming efficiently in the water. It was exactly what I needed. I couldn't wait to put his principles to test on Friday. If it worked out, I would consider purchasing his training materials.
Thursday's run with Jason and Amanda almost didn't happen on account of the freezing rain earlier that morning, though I would have been stuck on a treadmill rather than swimming; I hadn't brought my trunks. The run went well, despite the slick sidewalks. Most places were dry and traction was adequate. I really enjoy running with our afternoon group. We run at an easy pace and talk about anything under the sun. There are days when I don't want to run, or when I feel work is too busy to get out. I can count on Deb and Brett to get me out the door.
In any case, I did get to try out some of the principles today's swim. At noon, all of the lanes were occupied, but was offered to share a lane right away. In a few moments of conversation, I found out that I was swimming with another runner, and one that was familiar with the Total Immersion program and focusing on triathlon training. Crazy! We swam a few laps, and he pointed out that I wasn't keeping my head down enough. "Envision holding an orange under your chin," he said.
The next lap I swam, everything clicked, an epiphany moment. I already had a pretty good stroke, good extension, and I understood how to breath. Everything Terry had said about balancing in the water, moving with purpose and efficiency, and staying on target rushed back into focus. I felt like I truly was floating on the water, rather than plowing through it. I really enjoyed myself today, and I didn't struggle after 200m or even 300m. I basically lost track of my count, so I can only estimate that my final distance was between 800m and 1200m. Next Monday, I want to see how far I can go in my 40-50 minutes at lunch!
Excited about my new success, I brought up my findings at dinner to Meghan. She once again couldn't believe that I "didn't know that?" Swimmers.
Chad
2010-01-03
Sketching out Training for 2010
I've nailed down a few races now, but not many. I've got some aggressive goals for 2010, apparently. I ran just shy of 550 miles last year, starting in February and having a hiatus for hip bursitis. I'm pretty sure I over-trained in the second half of the year before Ragnar.
Version 1 of my training schedule is modeled off Hal Higdon's 18 week Intermediate - I schedule, date shifted forward to match Grandma's Marathon.
I get just a bit over a week before The Lakes 8k in Big Lake, so I won't be running that race very hard at all. I've included a couple pre-marathon races, and may add in a half-marathon if I find one that matches the training schedule. Of course, this is all dependent upon how my body reacts to training. This one is rather run-heavy, though if I want to pace for Adam in August, I'll want a good base mileage to work off of.
I do plan on including more cross-training, including biking to and from work, some free-weight training, and swimming. Version 2 of this schedule will likely have a more balanced approach, closer resembling a triathlete's training. I may include Wednesday's as "Cross" days rather than runs, giving me 2 "Cross", 4 "Run/Pace", and 1 "Rest" each week.
On thing to consider is that my commute to work is 5 miles, approximately. I can get there in about 15-18 minutes in the morning, and back home in 18-22 minutes. I would like to work up to riding every day of the week while not compromising my running training.
Let me know your thoughts and suggestions.
Chad
P.S. I found a nice site: Beginner Triathlete. Might be useful!
Version 1 of my training schedule is modeled off Hal Higdon's 18 week Intermediate - I schedule, date shifted forward to match Grandma's Marathon.
I get just a bit over a week before The Lakes 8k in Big Lake, so I won't be running that race very hard at all. I've included a couple pre-marathon races, and may add in a half-marathon if I find one that matches the training schedule. Of course, this is all dependent upon how my body reacts to training. This one is rather run-heavy, though if I want to pace for Adam in August, I'll want a good base mileage to work off of.
I do plan on including more cross-training, including biking to and from work, some free-weight training, and swimming. Version 2 of this schedule will likely have a more balanced approach, closer resembling a triathlete's training. I may include Wednesday's as "Cross" days rather than runs, giving me 2 "Cross", 4 "Run/Pace", and 1 "Rest" each week.
On thing to consider is that my commute to work is 5 miles, approximately. I can get there in about 15-18 minutes in the morning, and back home in 18-22 minutes. I would like to work up to riding every day of the week while not compromising my running training.
Let me know your thoughts and suggestions.
Chad
P.S. I found a nice site: Beginner Triathlete. Might be useful!
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