I enjoyed the Swing Into Spring Duathlon last Sunday...it was well done and provided a great workout. About 100 people competed, with many of them being very good local multi-sport athletes. It was a small event relative to others that I've done, but a very high percentage of the folks that participated were strong. The event was technically a 3k run, 17 k bike, and a final 3k run. As a point of reference, a 3k run is just under 2 miles...about 1.9...and the 17k bike is around 11 miles. My hip did not hurt before, during or after the event...but it was very tight the whole time. It felt like my hip extension was really, really tight and it seemed like I couldn't get a very good push off with my left leg. In any case, I managed to complete the first run in 14:09 and had a 59 second transition to the bike. The bike course was fairly flat, with just a few rollers in one 2-3 mile section. We fought a pretty strong cross wind...and had the wind against us or with us for only a small portion of the ride. I completed the bike portion in 28:51, with an average speed of 22.9 mph. This was my fastest bike split to date. My transition from bike to second run was solid...1 minute exactly...but as soon as I started running I knew I had over-cooked the bike. I really felt gassed for the final leg of the event and only managed a run time of 15:37...nearly a 1:30 slower than the first run. I will chalk some of my "slowness" up to the fact that my left shoe came untied right at the half way point of the run...lol. The shoe was slipping off my heel the last mile and was more irritating than anything else. At one point I thought about stopping and taking 15 seconds or so to tie it back up...but I have a personal rule...don't ever stop! I did have a proud moment on the second run though. A guy passed me right before the turn around and I picked up my pace to try to stay with him. He pulled away by about 20-30 yards and then I held his pace. With about half a mile to go I picked the pace up just a little bit and noticed that I was closing back in on him. My adrenaline starting kicking in since I thought he might be in my age group. I kicked as hard as I could and passed him with about 20 yards to go to the finish! I ended up beating him by 3 seconds. It turned out that he was in a younger age group than me...but nonetheless...I proved to myself I could dig down and find a little more at the end. My friend Jeff Paul smoked the entire field...winning with more than 3 minutes to spare! He is doing so well in his endeavor to become a professional trathlete. I'm glad he is healthy again and ready for a great season. As a point of reference...Jeff did the first run in well under 11 minutes, and completed the bike leg with an average speed above 28 mph!
Training this week was a little on the light side. I did a track work-out and strength training on Monday, a hard 12 mile bike ride on Tuesday, an easy 5 mile recovery-type run on Wednesday, a moderate effort 23 mile bike ride and strength training on Thursday, and 1900 yards swim training and a hard 5k run on Friday. Not great totals but solid training overall. I was particularly happy with my swim workout yesterday...I started with a 100 yard warm-up and timed it just as a point a reference. I normally would come in around 1:40ish for a moderate effort 100 yard swim. However, I came in at 1:32 and felt great doing it. I did 6 100 yard repeats on 2 minutes, with each completed under 1:42. I completed my work-out with a 1200 yard continuous swim to further test my endurance.
Just 3 weeks to go before the QC Triathlon! I'll be working the next 2 weeks on speed work with some hard tempo runs and track workouts. I also want to get in a few longer bike rides...somewhere in the 30-35 mile range once or twice a week (in addition to my regular stuff). I'll keep adding yardage in the pool...and see if I can get a least one or two open water swims in before the event.
Things are getting better in many ways....and...I'm just getting started. My attitude is positive and I know I am progressing in a good direction. I've spent my entire life doing for others and now it's time to focus on what is right for me.
Change is good!
TJ
Saturday, May 30, 2009
Friday, May 22, 2009
It's Been a Good Month....
It's been awhile...I know....
Training has been very good for me this month. I can say confidently that I am happy with what I have been able to do in terms of intensity and volume....across all three disciplines. With today being May 22nd, I've completed 19 days of training of the 22 available...with only 3 days off. This includes 10 swim training sessions, 12 bike sessions, and 9 run training sessions. It also includes 9 strength training sessions and 8 core/abs workouts. Totals are as follows: 15,300 yards swimming, 204 miles biking, and 42 miles running. I know these aren't outstanding totals per discipline but they represent a significant increase for me over the norm. The best news is...I've stayed healthy...injury free (and I'm knocking on wood as I write this).
I am most proud of my accomplishments in the pool. I'm swimming 5oo yard sets...usually 3 sets per workout...all in the range of 8:45 to 9:00 mins. This is a significant improvement for me. My 100 yard repeats are coming in at the 1:38 to 1:40 mark...and that's with doing 6-8 repeats on 2 minutes. Good progress and I really attribute it to the 2 weeks I spent really doing nothing but drills.
Two new things to write about...first off, I made the investment to upgrade my wheels. I purchased a Zipp 1080 for the front of the bike and ordered disc wheel covers for the rear. Everything is installed and I had the opportunity to test it today. No doubt, I gained some speed. I'm looking forward to hopefully transferring this over to event performance as a means to better my bike split. Nothing will make me faster, however, than improving the engine...and that's what I'm training to do! Secondly, I signed up kind of last minute for the Swing Into Spring Duathlon to take place this Sunday. It's a short event...a 2 mile run, to a 12 mile bike, to another 2 mile run. I'll use it as a good workout and a tune-up for upcoming events. I'm not changing my planned training schedule because of the event...Sunday was going to be an intense day of training anyway! This should be fun!
That's all for now...I look forward to providing an update after the duathlon this Sunday...wish me luck!
Training has been very good for me this month. I can say confidently that I am happy with what I have been able to do in terms of intensity and volume....across all three disciplines. With today being May 22nd, I've completed 19 days of training of the 22 available...with only 3 days off. This includes 10 swim training sessions, 12 bike sessions, and 9 run training sessions. It also includes 9 strength training sessions and 8 core/abs workouts. Totals are as follows: 15,300 yards swimming, 204 miles biking, and 42 miles running. I know these aren't outstanding totals per discipline but they represent a significant increase for me over the norm. The best news is...I've stayed healthy...injury free (and I'm knocking on wood as I write this).
I am most proud of my accomplishments in the pool. I'm swimming 5oo yard sets...usually 3 sets per workout...all in the range of 8:45 to 9:00 mins. This is a significant improvement for me. My 100 yard repeats are coming in at the 1:38 to 1:40 mark...and that's with doing 6-8 repeats on 2 minutes. Good progress and I really attribute it to the 2 weeks I spent really doing nothing but drills.
Two new things to write about...first off, I made the investment to upgrade my wheels. I purchased a Zipp 1080 for the front of the bike and ordered disc wheel covers for the rear. Everything is installed and I had the opportunity to test it today. No doubt, I gained some speed. I'm looking forward to hopefully transferring this over to event performance as a means to better my bike split. Nothing will make me faster, however, than improving the engine...and that's what I'm training to do! Secondly, I signed up kind of last minute for the Swing Into Spring Duathlon to take place this Sunday. It's a short event...a 2 mile run, to a 12 mile bike, to another 2 mile run. I'll use it as a good workout and a tune-up for upcoming events. I'm not changing my planned training schedule because of the event...Sunday was going to be an intense day of training anyway! This should be fun!
That's all for now...I look forward to providing an update after the duathlon this Sunday...wish me luck!
Saturday, May 2, 2009
It's Really Not Over Just Yet....
With the hard competition effort on Sunday, April 26th, I took this week to recover a bit. I also wanted to let my hip rest a bit to ensure that I have good control of any residual inflammation. I took Monday completely off and then did a 16.5 mile bike ride at a moderate to hard effort on Tuesday. Wednesday was a travel day for work so it made sense to take the day off as well. As Thursday rolled around I felt refreshed and ready to train hard the next several days. I completed a swim session of 1,000 yards and a 15 mile hard effort bike ride that day. Yesterday, I swam 1,200 yards and did a 4 mile tempo run at an 8:12 min/mile pace. Both Thursday and Friday training efforts felt very good.
I'm looking forward to a hard 20 mile bike ride today, a 3 mile easy run, and strength training. I'll take a day off from swim training. Sunday will be additional bike work...with a training session consisting of several hill repeats. I'll also do a swim workout that will focus mainly on drills. I've been working very hard on my swim technique the last few sessions...and have been focused on "the catch" phase of my freestyle stroke. I'm doing drills to work on developing a habit of keeping my elbows high during the catch and getting my forearm and hand vertical as quickly as possible. This will provide better mechanics for an efficient "catch." By the end of the day tomorrow, I will have completed 4 straight days of 2 or more workouts each day. I'm hopeful that my hip will tolerate the intensity and volume, and that I will wake up Monday morning feeling good!
I've been pausing a lot this past week...pausing to think about a few things....thinking about how lucky I am to have the opportunity and ability to train and compete. I'm fortunate....don't you think? Many people in our world can't do what I do. I'm blessed with this opportunity to enjoy something that is really important to me.
With my hip pain the past couple of weeks, I had thoughts several times about quitting. I began to think that I could never really overcome this....that I was creating a lot of pain needlessly with all of this training. I think I made it through a difficult time period...and I know there will be more to come. I have news for you....I'm not quitting. I won't quit. I have more to do and more to accomplish. I'm not quitting.
I'll decide when I'm done....not my hip. My mind is stronger than that hip anyway. The two of them battle it out all the time....and every time...I mean EVERY TIME...my mind eventually wins.
So...now you know why I title my blog...."It's not over until I say it's over." And I'm telling you today....it's not over just yet.
TJ
I'm looking forward to a hard 20 mile bike ride today, a 3 mile easy run, and strength training. I'll take a day off from swim training. Sunday will be additional bike work...with a training session consisting of several hill repeats. I'll also do a swim workout that will focus mainly on drills. I've been working very hard on my swim technique the last few sessions...and have been focused on "the catch" phase of my freestyle stroke. I'm doing drills to work on developing a habit of keeping my elbows high during the catch and getting my forearm and hand vertical as quickly as possible. This will provide better mechanics for an efficient "catch." By the end of the day tomorrow, I will have completed 4 straight days of 2 or more workouts each day. I'm hopeful that my hip will tolerate the intensity and volume, and that I will wake up Monday morning feeling good!
I've been pausing a lot this past week...pausing to think about a few things....thinking about how lucky I am to have the opportunity and ability to train and compete. I'm fortunate....don't you think? Many people in our world can't do what I do. I'm blessed with this opportunity to enjoy something that is really important to me.
With my hip pain the past couple of weeks, I had thoughts several times about quitting. I began to think that I could never really overcome this....that I was creating a lot of pain needlessly with all of this training. I think I made it through a difficult time period...and I know there will be more to come. I have news for you....I'm not quitting. I won't quit. I have more to do and more to accomplish. I'm not quitting.
I'll decide when I'm done....not my hip. My mind is stronger than that hip anyway. The two of them battle it out all the time....and every time...I mean EVERY TIME...my mind eventually wins.
So...now you know why I title my blog...."It's not over until I say it's over." And I'm telling you today....it's not over just yet.
TJ
Thursday, April 30, 2009
Pain, Pain Go Away.....
It's been a tough ride the past 10-12 days for your favorite "one hip" triathlete lol! I managed to train my way into severe hip inflammation and I had to back off running and biking considerably the past 10 days. During this time period leading up to Sunday, April 26th, I managed 2 rides on the trainer, 1 outdoor ride, 2 runs on the treadmill and one 2 mile run outside. Thankfully, the week leading up to this past Sunday was a scheduled week to taper. To taper is one thing...to nearly shut down is completely different. In any case, I knew I had to get control of my hip to have any chance to compete in our opening season event on Sunday the 26th....a sprint duathlon...2.25 mile run, 13 mile bike, and a 2 mile run.
I started taking my prescription anti-inflammatory meds on April 17th...hoping and praying it would "kick in" and eliminate the inflammation and pain. On Friday the 24th, I was still struggling and I gave serious consideration to withdrawing from the event. I was also feeling sluggish....since I was not able to train at even a level I would consider "tapering." Mentally I was struggling as well....I'll go ahead and say it....I was a bit depressed. Then came Saturday....
Saturday morning I woke up and something was different. As I layed in bed I noticed that I could move my hip joint around a bit without hearing and feeling the usual "popping" that I had been experiencing the previous 10-12 days. I got out of bed and started to walk...I walked the same way I had been walking first thing out of bed...limping on my left leg in anticipation of pain with each touch of the floor. One step, 2 steps, a 3rd step...wait a second....what are you hobblying around for? I didn't have pain...I was limping because I was EXPECTING pain! I started walking around like a guy with a pretty good left hip....no, I started walking around like I was an athlete ready to compete....no, not really true either...I started walking around like an elite endurance athlete ready to win! (I'm allowed to have positive thoughts right!?!)
I have to assume that it took a full week for the meds to really impact the inflammation. I'm glad I stuck with them because I have to tell you...a couple days into taking them I was ready to throw the pills away. I had a good day Saturday and woke up Sunday feeling good as well....ready to compete. My only problem now was thinking about my lack of training the past couple of weeks. I still felt a bit sluggish...like I had lost some cardio fitness. It didn't really matter though...I was so thankful that my hip felt decent.
I won't bore you with all of the details of the event...here are some bulleted highlights:
- 41 degrees, rain, sleet, very windy
- Long course cancelled, everyone competed on the short course
- Very hilly bike course...I mean VERY
- Because of the long course cancellation, we only had 3 minutes to warm up
- First run results = 2.25 mile run in 16:14, 7:11 min/mile pace
- Bike results = 45:36, 17.1 mph avg (course and conditions cost everyone 3-4 mph avg speed)
- Second run results = 2 mile run in 15:45, 7:53 min/mile pace
- Placed 6th of 16 in my age group, 2nd thru 5th place all were registered for the long course
Once we got started I really enjoyed the event. My run times are a great improvement over last season. As an example, for the only 2 mile run I've competed in I went 15:20, which is a 7:40 min/mile pace. I went 7:11 min/mile over 2.25 miles on Sunday. I'm now ready to look toward moving into a sub-7 minute per mile pace for these type of events.
I have 7 weeks to peak for my first "A" event...the Quads Cities Triathlon. I'm strong and highly motivated....my hip feels good...and I'm ready to train well leading into that event. You can count on a lot of swim training for me, and many miles on the bike outside.
I'll post again tomorrow with details of my training plan for the next several weeks.
Believe....believe in good thoughts...believe in your training.
Believe in yourself.
TJ
I started taking my prescription anti-inflammatory meds on April 17th...hoping and praying it would "kick in" and eliminate the inflammation and pain. On Friday the 24th, I was still struggling and I gave serious consideration to withdrawing from the event. I was also feeling sluggish....since I was not able to train at even a level I would consider "tapering." Mentally I was struggling as well....I'll go ahead and say it....I was a bit depressed. Then came Saturday....
Saturday morning I woke up and something was different. As I layed in bed I noticed that I could move my hip joint around a bit without hearing and feeling the usual "popping" that I had been experiencing the previous 10-12 days. I got out of bed and started to walk...I walked the same way I had been walking first thing out of bed...limping on my left leg in anticipation of pain with each touch of the floor. One step, 2 steps, a 3rd step...wait a second....what are you hobblying around for? I didn't have pain...I was limping because I was EXPECTING pain! I started walking around like a guy with a pretty good left hip....no, I started walking around like I was an athlete ready to compete....no, not really true either...I started walking around like an elite endurance athlete ready to win! (I'm allowed to have positive thoughts right!?!)
I have to assume that it took a full week for the meds to really impact the inflammation. I'm glad I stuck with them because I have to tell you...a couple days into taking them I was ready to throw the pills away. I had a good day Saturday and woke up Sunday feeling good as well....ready to compete. My only problem now was thinking about my lack of training the past couple of weeks. I still felt a bit sluggish...like I had lost some cardio fitness. It didn't really matter though...I was so thankful that my hip felt decent.
I won't bore you with all of the details of the event...here are some bulleted highlights:
- 41 degrees, rain, sleet, very windy
- Long course cancelled, everyone competed on the short course
- Very hilly bike course...I mean VERY
- Because of the long course cancellation, we only had 3 minutes to warm up
- First run results = 2.25 mile run in 16:14, 7:11 min/mile pace
- Bike results = 45:36, 17.1 mph avg (course and conditions cost everyone 3-4 mph avg speed)
- Second run results = 2 mile run in 15:45, 7:53 min/mile pace
- Placed 6th of 16 in my age group, 2nd thru 5th place all were registered for the long course
Once we got started I really enjoyed the event. My run times are a great improvement over last season. As an example, for the only 2 mile run I've competed in I went 15:20, which is a 7:40 min/mile pace. I went 7:11 min/mile over 2.25 miles on Sunday. I'm now ready to look toward moving into a sub-7 minute per mile pace for these type of events.
I have 7 weeks to peak for my first "A" event...the Quads Cities Triathlon. I'm strong and highly motivated....my hip feels good...and I'm ready to train well leading into that event. You can count on a lot of swim training for me, and many miles on the bike outside.
I'll post again tomorrow with details of my training plan for the next several weeks.
Believe....believe in good thoughts...believe in your training.
Believe in yourself.
TJ
Friday, April 17, 2009
The Word is "Tough"
Quick update today....
I had a solid swim training session early yesterday...I spent most of my time working on drills to increase my balance in the water. I'm quickly gaining confidence back in my swimming in terms of cardio and endurance for my planned sprint Tri events. My issue has never been about speed and endurance in the pool...I can easily swim 600-800 yards nonstop and at a relatively quick pace. The problem has been in trying to convert that success over to an open water scenario. It's a comfort thing...it really is. I continue to have some level of panic in the open water...it makes breathing difficult and creates a continuous sense of fear and anxiety. I hear over and over again that it takes time and experience to overcome this. I accept the challenge and look forward to trimming significant time off my overall time by performing better in the water.
I had a good training ride yesterday...18 miles on the trainer at a 25.6 mph average speed. I've been doing a lot of interval work and shorter (13-15 mile) rides this Spring...it felt good to go a few extra miles. I can't wait for later today when I get the bike out on the open rode for my first "real" ride of the season. The guys at Healthy Habits are going to outfit my ride with a set of Zipp 404 aero rims for me to try out...I'm anxious to make the upgrade from what I currently have on my road bike.
This morning I knocked out a 4 mile run...all done at an easy pace...9:20 min/mile average. I'll take today off in terms of swim training, and jump on the bike in the late afternoon for a fairly aggressive outdoor ride.
I have a good friend that has suggested that I just go ahead and develop an actual web-site for this blog and some other ideas I have. Stay tuned in the future as I work to bring that to fruition.
I have a tough schedule of training this weekend. I like "tough"...it gives me that training "high" that I enjoy so much. Tough training sessions give me confidence....confidence that I still have that one significant advantage....a strong mind. Mental strength is critically important to the endurance athlete. If used correctly, it can minimize a physical challenge.
Mental strength allows you to reach down and find just a little bit more....a little more than the average competitor is willing to reach for.
TJ
I had a solid swim training session early yesterday...I spent most of my time working on drills to increase my balance in the water. I'm quickly gaining confidence back in my swimming in terms of cardio and endurance for my planned sprint Tri events. My issue has never been about speed and endurance in the pool...I can easily swim 600-800 yards nonstop and at a relatively quick pace. The problem has been in trying to convert that success over to an open water scenario. It's a comfort thing...it really is. I continue to have some level of panic in the open water...it makes breathing difficult and creates a continuous sense of fear and anxiety. I hear over and over again that it takes time and experience to overcome this. I accept the challenge and look forward to trimming significant time off my overall time by performing better in the water.
I had a good training ride yesterday...18 miles on the trainer at a 25.6 mph average speed. I've been doing a lot of interval work and shorter (13-15 mile) rides this Spring...it felt good to go a few extra miles. I can't wait for later today when I get the bike out on the open rode for my first "real" ride of the season. The guys at Healthy Habits are going to outfit my ride with a set of Zipp 404 aero rims for me to try out...I'm anxious to make the upgrade from what I currently have on my road bike.
This morning I knocked out a 4 mile run...all done at an easy pace...9:20 min/mile average. I'll take today off in terms of swim training, and jump on the bike in the late afternoon for a fairly aggressive outdoor ride.
I have a good friend that has suggested that I just go ahead and develop an actual web-site for this blog and some other ideas I have. Stay tuned in the future as I work to bring that to fruition.
I have a tough schedule of training this weekend. I like "tough"...it gives me that training "high" that I enjoy so much. Tough training sessions give me confidence....confidence that I still have that one significant advantage....a strong mind. Mental strength is critically important to the endurance athlete. If used correctly, it can minimize a physical challenge.
Mental strength allows you to reach down and find just a little bit more....a little more than the average competitor is willing to reach for.
TJ
Thursday, April 16, 2009
Passion and Purpose
Good training day yesterday! I did three separate workouts....a 5k hard run, a 45 minute swim workout, and a strength training session. Fortunately, each workout went well and felt great.
My training day started with a 10 minute warm-up followed by a hard and fast (for me) 5k run. I completed the run in 22:53...which felt like a good hard effort but certainly not all out. I had trouble getting my hip to respond to the warm-up and stretching, and finally just gave up and started the run. The first half mile or so was tough...I had a hard time relaxing and finding my groove. By the 5 minute mark of the run it felt pretty good and I was able to stride better and relax. I feel pretty confident in terms of transitioning my run from the treadmill to outside. I'll try to continue to run outside as much as possible from here through the rest of the season. The treadmill is a great tool...but it just isn't the same as the real thing!
Later in the day I completed a swim workout full of 100 and 200 meter repeats. I did 6x100 meter repeats at a pace of 1:50 with 30 seconds recovery in between. From there, I moved into 4x200 meter repeats at 3:45 with 1 minute rest/recovery between sets. I finished my workout with a 400 meter cool down (untimed). I feel so good after a good swim workout...surely exhausted but somehow refreshed at the same time. My hip felt wonderful coming out of the pool!
Finally, I finished with a late night strength training workout....short and sweet and to the point. I focused on the usual upper body muscle groups and finished with 15 minutes of core and abs.
Today brings another day of important training. I've already completed my swim workout earlier this morning...arriving at the pool at 6:30 and drilling for 45 minutes. What a great way to start the day! Later tonight I'll be busting a very hard 18 mile bike ride with a target average pace of 25-26 mph on the trainer. I'm excited for tomorrow...weather forecast is for clear, sunny skies and 70 degrees! My bike will come off the trainer for my first real ride of the season.
The season is nearly upon us....and training is getting intense. Stay focused on your plan...the planning that you do to lead to quality training sessions. Every session must have a purpose. Ask yourself...."what do I expect to gain from this session?" Anyone can workout....but only the dedicated few can train with a passion and with a purpose.
Is your planned training session for today purposeful?
Or, are you....just working out?
TJ
My training day started with a 10 minute warm-up followed by a hard and fast (for me) 5k run. I completed the run in 22:53...which felt like a good hard effort but certainly not all out. I had trouble getting my hip to respond to the warm-up and stretching, and finally just gave up and started the run. The first half mile or so was tough...I had a hard time relaxing and finding my groove. By the 5 minute mark of the run it felt pretty good and I was able to stride better and relax. I feel pretty confident in terms of transitioning my run from the treadmill to outside. I'll try to continue to run outside as much as possible from here through the rest of the season. The treadmill is a great tool...but it just isn't the same as the real thing!
Later in the day I completed a swim workout full of 100 and 200 meter repeats. I did 6x100 meter repeats at a pace of 1:50 with 30 seconds recovery in between. From there, I moved into 4x200 meter repeats at 3:45 with 1 minute rest/recovery between sets. I finished my workout with a 400 meter cool down (untimed). I feel so good after a good swim workout...surely exhausted but somehow refreshed at the same time. My hip felt wonderful coming out of the pool!
Finally, I finished with a late night strength training workout....short and sweet and to the point. I focused on the usual upper body muscle groups and finished with 15 minutes of core and abs.
Today brings another day of important training. I've already completed my swim workout earlier this morning...arriving at the pool at 6:30 and drilling for 45 minutes. What a great way to start the day! Later tonight I'll be busting a very hard 18 mile bike ride with a target average pace of 25-26 mph on the trainer. I'm excited for tomorrow...weather forecast is for clear, sunny skies and 70 degrees! My bike will come off the trainer for my first real ride of the season.
The season is nearly upon us....and training is getting intense. Stay focused on your plan...the planning that you do to lead to quality training sessions. Every session must have a purpose. Ask yourself...."what do I expect to gain from this session?" Anyone can workout....but only the dedicated few can train with a passion and with a purpose.
Is your planned training session for today purposeful?
Or, are you....just working out?
TJ
Wednesday, April 15, 2009
Can I Play "Catch Up?"
Yes, I know...it's been more than a week since I blogged....sue me LOL! I'll use this posting to catch you up on my training the past week or so....it's been some good stuff if I say so myself!
Sunday, April 5th - Hard 1 hour long bike, 22 mph avg speed, bricked to a 1 mile easy run (9:30 min/mile pace)
Monday - Rest and recovery day
Tuesday - Good strength training day with focus on shoulders and core
Wednesday - Partial Duathlon simulation, 2 mile run, 13 mile bike. I cut a 14:46 2 mile treadmill run, which would be corrected to 14:31 considering the time it takes the tready to come up to run speed. Solid performance considering my only competition 2 mile run ever was last August and was completed in 15:21. I've cut 50 seconds off my 2 miler in 7 months of training...none of which has been specific to a 2 mile run. Transitioned immediately to the bike and road 13 miles at an average speed of 27.2 mph...solid ride and got me in just over 38 minutes for the bike. This was an exhausting training session, but honestly...not quite an all out effort. I think I have more to give on the run...maybe 12-15 seconds.
Thursday - 4 mile aerobic run, 9:30 min/mile pace
Friday - Rest and Recovery and Strength training with Core work
Saturday - 40 minute aerobic bike (23 mph average), 5k easy run on the QC triathlon course (25:12), a nice 40 minute swim workout with 8 X 200 meter repeats
Sunday - Hard bike workout, 3 minute intervals at 28 mph then 3 minutes of recovery at 22 mph, repeat through 30 minutes total
Monday, April 13th - 4 mile aerobic run, 9:45 min/mile pace and a nice strength training session with lots of core work
Tuesday - Exhausted! Legs were sore and tight so I elected to rest
That brings us to today...and I feel really good today...well rested and my legs feel strong! I have a great training day planned to include a hard 5K run outside followed by a second workout in the pool. This will be an important day for me to see how my run transfers from the treadmill to on the ground....especially since I'm going hard today. Let's hope the hip feels great the whole way. My cardio feels really strong and I can't afford to have my hip hold my lungs and heart back!
My plan is set for the next 10 days in terms of training. I know exactly what to do and what I need to accomplish. My mind is strong, my body is willing and able, my heart is on my sleeve, and I'm not afraid to try....try hard...and I'm not afraid to fail.
I mean it...I'm not afraid to fail. But I'll tell you this....I'm not willing to fail.
Sunday, April 5th - Hard 1 hour long bike, 22 mph avg speed, bricked to a 1 mile easy run (9:30 min/mile pace)
Monday - Rest and recovery day
Tuesday - Good strength training day with focus on shoulders and core
Wednesday - Partial Duathlon simulation, 2 mile run, 13 mile bike. I cut a 14:46 2 mile treadmill run, which would be corrected to 14:31 considering the time it takes the tready to come up to run speed. Solid performance considering my only competition 2 mile run ever was last August and was completed in 15:21. I've cut 50 seconds off my 2 miler in 7 months of training...none of which has been specific to a 2 mile run. Transitioned immediately to the bike and road 13 miles at an average speed of 27.2 mph...solid ride and got me in just over 38 minutes for the bike. This was an exhausting training session, but honestly...not quite an all out effort. I think I have more to give on the run...maybe 12-15 seconds.
Thursday - 4 mile aerobic run, 9:30 min/mile pace
Friday - Rest and Recovery and Strength training with Core work
Saturday - 40 minute aerobic bike (23 mph average), 5k easy run on the QC triathlon course (25:12), a nice 40 minute swim workout with 8 X 200 meter repeats
Sunday - Hard bike workout, 3 minute intervals at 28 mph then 3 minutes of recovery at 22 mph, repeat through 30 minutes total
Monday, April 13th - 4 mile aerobic run, 9:45 min/mile pace and a nice strength training session with lots of core work
Tuesday - Exhausted! Legs were sore and tight so I elected to rest
That brings us to today...and I feel really good today...well rested and my legs feel strong! I have a great training day planned to include a hard 5K run outside followed by a second workout in the pool. This will be an important day for me to see how my run transfers from the treadmill to on the ground....especially since I'm going hard today. Let's hope the hip feels great the whole way. My cardio feels really strong and I can't afford to have my hip hold my lungs and heart back!
My plan is set for the next 10 days in terms of training. I know exactly what to do and what I need to accomplish. My mind is strong, my body is willing and able, my heart is on my sleeve, and I'm not afraid to try....try hard...and I'm not afraid to fail.
I mean it...I'm not afraid to fail. But I'll tell you this....I'm not willing to fail.
Sunday, April 5, 2009
Hip Hip Hooray!
Wow...what a good speed training session yesterday....3 x 1 mile repeats on the treadmill at a 6 min 44 sec pace! I knew my cardio was getting stronger but I wasn't sure how my hip would tolerate the effort and speed. Finally...I had a good hip day! I completed a 1 mile cool down run at a 10 min/mile pace following the repeats. Immediately following my speed session, I took 30 minutes and just stretched...I made myself relax, take my time and get a really high quality stretch. From there, I went right into the hot tub for 20 minutes...perfect way to complete a tough training session.
So, here we are today, Sunday...and I was hoping to take my bike off the trainer and get some real mileage in. Unfortunately the weather isn't cooperating...high of 39 today with high winds. Back to the trainer I go....but I'll make it a good training session nonetheless. The plan will be for a 60 minute ride at the upper end of my aerobic zone....and I'll push over my lactate threshold for the last 12-15 minutes of the ride. Looking forward to a fairly hard effort on the bike today. I'll do a second workout later today/tonight, with a focus on strength training and core.
I've been thinking a lot about nutrition and hydration lately. I'm making a commitment to myself to improve in two areas....drink more water and less diet pepsi, and eat more veggies. My fruits intake is good...usually at least one banana and one Naked juice every day. If I can increase my hydration and replace some "not so good" foods with a few more vegetables I think it will serve me well. I'm not making this change as a means to lose weight...my weight is right where I want it to be...with maybe 2 more pounds to trim off in the next 3-4 weeks. Weight isn't the problem...I just want better nutrition overall.
What's your diet like? Is this an area for improvement for you? Why don't you join me and try making just one small change and see how that goes? It's kind of a common sense thing isn't it...you don't really have to be a dietician or know some top secret formula for eating healthy. Let's just make on or two small changes that make obvious sense. I'm willing to try...are you?
After all....we really are what we eat.
TJ
So, here we are today, Sunday...and I was hoping to take my bike off the trainer and get some real mileage in. Unfortunately the weather isn't cooperating...high of 39 today with high winds. Back to the trainer I go....but I'll make it a good training session nonetheless. The plan will be for a 60 minute ride at the upper end of my aerobic zone....and I'll push over my lactate threshold for the last 12-15 minutes of the ride. Looking forward to a fairly hard effort on the bike today. I'll do a second workout later today/tonight, with a focus on strength training and core.
I've been thinking a lot about nutrition and hydration lately. I'm making a commitment to myself to improve in two areas....drink more water and less diet pepsi, and eat more veggies. My fruits intake is good...usually at least one banana and one Naked juice every day. If I can increase my hydration and replace some "not so good" foods with a few more vegetables I think it will serve me well. I'm not making this change as a means to lose weight...my weight is right where I want it to be...with maybe 2 more pounds to trim off in the next 3-4 weeks. Weight isn't the problem...I just want better nutrition overall.
What's your diet like? Is this an area for improvement for you? Why don't you join me and try making just one small change and see how that goes? It's kind of a common sense thing isn't it...you don't really have to be a dietician or know some top secret formula for eating healthy. Let's just make on or two small changes that make obvious sense. I'm willing to try...are you?
After all....we really are what we eat.
TJ
Saturday, April 4, 2009
The mind...is a powerful thing...
Thursday's workout went off without a hitch....4 mile aerobic run with a HR in the range of 150-155. My hip was tight but felt good toward the middle of the run. I am becoming more convinced that a thorough warm-up prior to the start of my events is critically important for my hip. In the past, my usual routine has been to slow jog for 3-4 minutes....and, now I know I have been "short changing" myself. I always had a fear that doing more than that would, to some degree, tire me out prior to the event starting. Now I realize it is a very good investment! I had a really nice strength training session immediately following the 4 miler. My usual upper body work was coupled with some rigorous core/abs work...tons of planks, side planks, side plank crunches, side plank dips, and various leg lift (6 inches) drills. Total training time for the day = 1 hr and 20 minutes.
I focused back to the bike yesterday....completing a 50 minute tempo ride at 22.5 mph. I was happy with the ride and the fact that I carried that speed for the entire 50 minutes. Many people have a difficult time "calibrating" their bike trainers...I have a set-up that I can repeat perfectly that mimmicks riding outside, on flats, with no wind (I know, I know...perfect conditions!). I calibrated my trainer based on HR measurements, and then knowing exactly how I have the tension "dialed" up. With that being all set, all I have to do is make sure I train with 110 psi in my rear tire and I'm calibrated! This is particularly important for measuring training gains week to week. I like to compare my average HR for a particular distance while holding a similar average speed. I can confirm a "training gain" when my average HR is lower than prior workouts. Today was that day....my HR for the 50 minute ride was 3 beats per minute lower for the average reading! Since HR can be impacted by several other factors (stress, hydration, sleep, nutrition, etc), I'll be looking to confirm my training gain by doing another 50 minute ride in a day or two.
Following the 50 minute bike training session, I bricked into a 10 minute run at a pace of 7:30 min/mile. That's a nice fast pace for me coming off the bike...and in 10 minutes I had covered just over 1.3 miles. The run felt good! I love brick workouts...I do a lot of them because I think they really prepare you well mentally for making the transition from the bike to the run. Having the confidence that you can do it makes it easier from a physical perspective.
Today will be all about speedwork....3 X 1 mile repeats with a target pace of 6:45 min/mile. Thats a tough pace for me, but it's been several weeks since I did mile repeats...I'm anxious to see how it goes.
I'm hoping for a good hip day today....I need a good hip today....gee whiz, I deserve a good hip day once in a while right?!
I'm hoping you have a great training day too. Let's start at the same place...let's start by preparing ourselves mentally for a good day. Tell yourself...talk to yourself...convince your mind...and will your way to a good day.
Your mind is strong.....let it do some of the work today.
I focused back to the bike yesterday....completing a 50 minute tempo ride at 22.5 mph. I was happy with the ride and the fact that I carried that speed for the entire 50 minutes. Many people have a difficult time "calibrating" their bike trainers...I have a set-up that I can repeat perfectly that mimmicks riding outside, on flats, with no wind (I know, I know...perfect conditions!). I calibrated my trainer based on HR measurements, and then knowing exactly how I have the tension "dialed" up. With that being all set, all I have to do is make sure I train with 110 psi in my rear tire and I'm calibrated! This is particularly important for measuring training gains week to week. I like to compare my average HR for a particular distance while holding a similar average speed. I can confirm a "training gain" when my average HR is lower than prior workouts. Today was that day....my HR for the 50 minute ride was 3 beats per minute lower for the average reading! Since HR can be impacted by several other factors (stress, hydration, sleep, nutrition, etc), I'll be looking to confirm my training gain by doing another 50 minute ride in a day or two.
Following the 50 minute bike training session, I bricked into a 10 minute run at a pace of 7:30 min/mile. That's a nice fast pace for me coming off the bike...and in 10 minutes I had covered just over 1.3 miles. The run felt good! I love brick workouts...I do a lot of them because I think they really prepare you well mentally for making the transition from the bike to the run. Having the confidence that you can do it makes it easier from a physical perspective.
Today will be all about speedwork....3 X 1 mile repeats with a target pace of 6:45 min/mile. Thats a tough pace for me, but it's been several weeks since I did mile repeats...I'm anxious to see how it goes.
I'm hoping for a good hip day today....I need a good hip today....gee whiz, I deserve a good hip day once in a while right?!
I'm hoping you have a great training day too. Let's start at the same place...let's start by preparing ourselves mentally for a good day. Tell yourself...talk to yourself...convince your mind...and will your way to a good day.
Your mind is strong.....let it do some of the work today.
Thursday, April 2, 2009
Dead Legs....
Good bike workout yesterday! 45 minutes alternating between 3 minutes of hard effort and 4 minutes of recovery. I've spent a lot of time the past 3 weeks doing long aerobic rides....it felt good to spin up in a harder gear and push myself to go faster. Average speed for the intervals was around 26.6 mph, and I recovered at around 22 mph. Average speed for the entire 45 minute ride was 23.9 mph.
My legs are sluggish feeling today....kind of dead and a little sore. I've been thinking off and on all day about what would be a good training plan for today. I really do try to carefully plan my workouts to yield purposeful training...so, I'm leaning toward a 4 mile easy run with a HR range in the 145-150 range...easily aerobic and will provide some level of recovery. That will set me up for an aerobic bike and run day tomorrow, and a hard effort run on Saturday. The key is to keep things mixed up yet balanced between easy efforts and a few hard efforts. Of course, the most important consideration is how my hip feels....again, we take what we can get.
I refer to days like today as "blue collar" days. You know what I mean....those days that you just step up to the plate and log the miles. You train because you know you can make gains today...make progress....create a little adaptation to lead to just a little better fitness. You could take the day off....but you don't. We'll let someone else take the day off from training. Not me...nope...I'm going to makes some gains TODAY.
Are you coming?
TJ
My legs are sluggish feeling today....kind of dead and a little sore. I've been thinking off and on all day about what would be a good training plan for today. I really do try to carefully plan my workouts to yield purposeful training...so, I'm leaning toward a 4 mile easy run with a HR range in the 145-150 range...easily aerobic and will provide some level of recovery. That will set me up for an aerobic bike and run day tomorrow, and a hard effort run on Saturday. The key is to keep things mixed up yet balanced between easy efforts and a few hard efforts. Of course, the most important consideration is how my hip feels....again, we take what we can get.
I refer to days like today as "blue collar" days. You know what I mean....those days that you just step up to the plate and log the miles. You train because you know you can make gains today...make progress....create a little adaptation to lead to just a little better fitness. You could take the day off....but you don't. We'll let someone else take the day off from training. Not me...nope...I'm going to makes some gains TODAY.
Are you coming?
TJ
Wednesday, April 1, 2009
The Extra Mile
Training yesterday went well overall....3 mile fartlek run on the tready and immediately followed by a 40 minute bike ride. My hip felt tight...not sore...just stiff and I couldn't get into a good relaxed state during the run. Nonetheless, it felt good and was loosening up as the run concluded. My bike training was just what I wanted...totally held at the upper end of aerobic, with a HR around 135-140 for the entire 40 min ride.
Today, I'll focus back on the bike and take a day off of running. I want and expect a hard effort from an intensity perspective....so, I'll ride for 45 minutes with 2-3 minute high intensity intervals spaced between 4-5 minutes of recovery. The key will be to recover but not ease off too much. I'll be watching my HR closely and will only allow for a drop back down into the mid to upper range of my aerobic range. During the high intensity intervals, I expect to see a HR well above my lactate threshold...something in the 160-165 range. Sound good?
I'm continuing to trim into my targeted competition weight of 170-174 lbs. Typically, like most people, I gain 4-5 lbs over the Winter months and then drop it back off in the late Spring/early Summer. This year, I've decided to take a bit more of an aggressive approach to drop the weight earlier. At 6 foot 1 inch (ok, I'm stretching an extra half inch), and weighing on average 175 lbs, I find it critically important for my hip to maintain this build. I'm faster on my feet, faster on my bike, and my hip feels a lot better if I stay light. I'd ask others reading this...could you benefit by dropping even 5 lbs off your frame as a means to lighten the load on a sore joint or other body part? I'm telling you sincerely...I can REALLY feel the difference.
The weather stinks...it's cold and snowing outside...and some times it's hard to stay motivated. Come with me today...let's make today a good day for training and maintaining health and fitness. Today's a day to go the extra mile....you know the one....the extra mile that takes you to that place...the place where usually....NO ONE ELSE IS!
Make your training today YOUR advantage....
TJ
Today, I'll focus back on the bike and take a day off of running. I want and expect a hard effort from an intensity perspective....so, I'll ride for 45 minutes with 2-3 minute high intensity intervals spaced between 4-5 minutes of recovery. The key will be to recover but not ease off too much. I'll be watching my HR closely and will only allow for a drop back down into the mid to upper range of my aerobic range. During the high intensity intervals, I expect to see a HR well above my lactate threshold...something in the 160-165 range. Sound good?
I'm continuing to trim into my targeted competition weight of 170-174 lbs. Typically, like most people, I gain 4-5 lbs over the Winter months and then drop it back off in the late Spring/early Summer. This year, I've decided to take a bit more of an aggressive approach to drop the weight earlier. At 6 foot 1 inch (ok, I'm stretching an extra half inch), and weighing on average 175 lbs, I find it critically important for my hip to maintain this build. I'm faster on my feet, faster on my bike, and my hip feels a lot better if I stay light. I'd ask others reading this...could you benefit by dropping even 5 lbs off your frame as a means to lighten the load on a sore joint or other body part? I'm telling you sincerely...I can REALLY feel the difference.
The weather stinks...it's cold and snowing outside...and some times it's hard to stay motivated. Come with me today...let's make today a good day for training and maintaining health and fitness. Today's a day to go the extra mile....you know the one....the extra mile that takes you to that place...the place where usually....NO ONE ELSE IS!
Make your training today YOUR advantage....
TJ
Tuesday, March 31, 2009
A "Cardio" Day Off...
Yesterday, I took the day off from any cardio work...no running or cycling...I really needed the rest. The weekend brought about the opportunity to complete 2 days of back-to-back high intensity training. On Saturday I completed a sprint duathlon simulation with a tough 2 mile run followed by a quick 13 mile bike ride. I came off the bike and did a 1 mile cool down run at a 9 min/mile pace. Of course the weather was bad so I had to do the simulation inside. I layed down a 14:43 2 mile run and a 33:30 13 mile bike....not bad for this early in the season. On Sunday I did a zone 2/3 run of 4 miles and then bricked into a fairly hard 40 minute bike ride. Yesterday, I took the opportunity to rest my somewhat sore and stiff left hip and focused on strength training. I worked major upper body groups and finished with an intense abs/core session.
What a careful balance this is....to make sure I am hitting my workouts appropiately...with the right intensity, volume, and frequency...all while protecting the hip. Some days it's difficult to realize that I have to just take what my hip will give me. My cardio wants to go more, go harder, go "for broke"...but the hip says "enough of this torture." No complaints here....I'll take what I can get!
I'm looking forward to a great training session today. The plan is to complete a 4 mile fartlek run and then ease my way into a 30 minute ride. I'll let the ride remain all aerobic today and just spin and log miles and time in the saddle. Tomorrow, I'll look for a very tough bike workout...complete with high intensity intervals lasting 2-3 minutes in length.
Ok folks...work hard with me today...or at the least, take what you can get from that body of yours!
TJ
What a careful balance this is....to make sure I am hitting my workouts appropiately...with the right intensity, volume, and frequency...all while protecting the hip. Some days it's difficult to realize that I have to just take what my hip will give me. My cardio wants to go more, go harder, go "for broke"...but the hip says "enough of this torture." No complaints here....I'll take what I can get!
I'm looking forward to a great training session today. The plan is to complete a 4 mile fartlek run and then ease my way into a 30 minute ride. I'll let the ride remain all aerobic today and just spin and log miles and time in the saddle. Tomorrow, I'll look for a very tough bike workout...complete with high intensity intervals lasting 2-3 minutes in length.
Ok folks...work hard with me today...or at the least, take what you can get from that body of yours!
TJ
Monday, March 30, 2009
A Bit About Me....
First, let me start by saying thanks for reading my blog. My goal is twofold...1) to share my progress toward my personal goals with those that care about me, and 2) to provide (hopefully) motivation to athletes that are dealing with injury, recovery, rehab, and perhaps, a physical disadvantage/limitation.
So...let me tell you a little about me. I'm 43 years old, work full-time, train for endurance/multisport events in my spare time, and deal with the chronic pain effects of multiple re-constructive surgeries on my left hip. In fact, I've had 4 major surgeries on the hip since my late teens....the last 2 of which were for the purpose of doing a total hip replacement. Yes, I had a total hip replacement (THR) at the age of 21 and managed to make it last 18 years before wearing it out. I had a 2nd THR in the Fall of 2006.
I've been athletic all my life...playing baseball and football as my primary sports of interest all through high school. My hip injury cut my "sports career" short...with all formal/organized athletics ending for me upon high school graduation. I spent many years continuing to work on being fit, healthy, and remaining athletic. My first THR was suppose to be the end of my rigorous physical activities. I begged to differ! My belief has always been to live life to the fullest and not settle for "good enough." To that end, I've worked hard to maintain health and cardio fitness, and to begin competing again. I embarked on a recovery and training program for endurance multi-sports following my 2nd hip replacement. My goal is to stay in great physical shape, especially for my age, to overcome my physical limitation with my left hip, and to train with a goal of being highly competitive in my age group for all of the multi-sport events that I compete in.
So...what exactly is my "limitation?" To be honest, I have a hard time talking about it that way. I have a fundamental belief that one should not accept any form of pitty. I've been dealt a hand of cards to play...and I'll play them to the best of my ability. I love the challenge....and more importantly...I love winning against athletes that don't deal with the problem I have. My left hip creates a good amount of chronic pain. It has limited mobility in terms of flexibility. In fact, I have just enough flexibility to walk, run, and ride a bike. The musculature in my left leg is not as strong as my right leg...though I work every day to strengthen those muscles. I have good days and not so good days....but any day I can train is a good day!
That's it for now...I'll provide more details with respect to my hip condition, my training, and my events in the coming days. So.....keep checking in.....come along with me....let's just see who wins!!!
Subscribe to:
Posts (Atom)
