One of the major perks to be a teacher is having 9 weeks of summer to do with as I please. I used to work boring, low-paying jobs but now I get to pretend I am a pro triathlete. It really helped with my 1st IM training 2 years ago and so far week one of summer has been great.
The middle of May through the present has been the opposite of April. I feel smooth, efficient, powerful, and fast. My track times are approaching what they used to be when I trained solely for running races. I PR'd at the Black Bear Sprint last week, and even placed third in my age-group. Yesterday I hammered 30 miles on the bike and ran for an hour with a 30 minute tempo run thrown in. I felt like I could have done it all over again when I got home. My swim times are even coming down a bit. I don't want to jinx myself, but this has been great. Other than the daily core exercises and some full body weight training movements done over the winter, I don't have an explanation for the increase in performance. Now the key is to not overdo it.
Wednesday, June 10, 2009
Tuesday, May 19, 2009
SetBacks
It's been a long time between posts. Life has thrown some obstacles in the way of training but hopefully all will go smoothly from here.
Things were going great through the end of March. I turned 40 and felt great. Shortly after I reaggravated a back injury that I thought was gone forever. I was able to train moderately, but nothing like I was supposed to do. For almost 3 weeks I had zero power on the bike or run and was unable to swim more than a few laps. The only positive is that I kept the ab challenge going. 150 straight days is coming this week and I plan on continuing the entire year.
I was back on schedule by the end of April and feeling stiff but strong. May started with my wife finishing a degree. This means class every M,T,W,Th from 4-8. Finding time to train has become difficult. The bike and run are right on schedule but it is almost impossible to find time to swim.
On the bright side, having to scramble to get on the trainer or get out for a run ramped up my motivation to get out and train. I have a sprint tri in 2 weeks and am lucky enough to be heading up to the mountains for a few days this week. High altitude (not really) bike and run training with moster hills. I can't wait.
Things were going great through the end of March. I turned 40 and felt great. Shortly after I reaggravated a back injury that I thought was gone forever. I was able to train moderately, but nothing like I was supposed to do. For almost 3 weeks I had zero power on the bike or run and was unable to swim more than a few laps. The only positive is that I kept the ab challenge going. 150 straight days is coming this week and I plan on continuing the entire year.
I was back on schedule by the end of April and feeling stiff but strong. May started with my wife finishing a degree. This means class every M,T,W,Th from 4-8. Finding time to train has become difficult. The bike and run are right on schedule but it is almost impossible to find time to swim.
On the bright side, having to scramble to get on the trainer or get out for a run ramped up my motivation to get out and train. I have a sprint tri in 2 weeks and am lucky enough to be heading up to the mountains for a few days this week. High altitude (not really) bike and run training with moster hills. I can't wait.
Sunday, March 15, 2009
Challenge Completed
In planning my training this time I wanted to make sure I upped the intensity in some of my workouts, especially with the preseason lifting and core. The way for me to do this is to set up a personal challenge. I only lift twice a week, so I need to waste no time and trash my legs, shoulders, and back in 45 minutes. I have been ending my sessions with non-stop full body movements like deadlifts into squats w/ dumbells, pushups with 50lb. dumbells into a deadlift into a clean and press movement, and burpees w/2 legged jumps, and burpees w/pullups.
I was amazed at how hard these were. I made a challenge of 50 reps of burpees, which is a pushup in which you jump back up to a standing position after each rep, with a wide grip pullup each time as my ultimate strength training goal. I did it a week ago and felt good except for some hand pain. I got the idea in my head that 100 reps would be taking it to my limit of physical and mental stress. So of course, I had to give it a shot. It was tough and my hands have hurt for 3 days, but I did it. Non-stop, except a few seconds to wipe the sweat off my face, it took me 19 minutes. I had an actual puddle of sweat underneath me when I was done. Awesome feeling. I then jumped on the treadmill and ran an 8 minute cool down mile, which felt like I was walking.
I was amazed at how hard these were. I made a challenge of 50 reps of burpees, which is a pushup in which you jump back up to a standing position after each rep, with a wide grip pullup each time as my ultimate strength training goal. I did it a week ago and felt good except for some hand pain. I got the idea in my head that 100 reps would be taking it to my limit of physical and mental stress. So of course, I had to give it a shot. It was tough and my hands have hurt for 3 days, but I did it. Non-stop, except a few seconds to wipe the sweat off my face, it took me 19 minutes. I had an actual puddle of sweat underneath me when I was done. Awesome feeling. I then jumped on the treadmill and ran an 8 minute cool down mile, which felt like I was walking.
Saturday, March 14, 2009
Perfect Run
Last Sunday morning was one of those perfect days that make the endurance life style seem so worth it. I was in State College with my dad for the Big 10 Wrestling Championships. We were staying about 3 miles off campus. I woke up early to get in a 9 mile run. The weather was a perfect 55 degrees with really low but sporadic rain clouds. I headed from the hotel towards a wooded area with a golf resort. After running for 20 minutes through some hilly and beautiful roads I saw a sign for the airport. I headed in that direction. The woods thinned out eventually and I came upon a preserved one-room school house. I decided to wait to look through the windows until I turned around. A few minutes later the wood ended and the view above appeared to my right. Mount Nittany, except it had the coolest rainclouds on both sides of it. I had to stop for a few minutes and take it in. The run back was awesome as was the schoolhouse. I ran for 70 minutes and it felt like I wasn't even trying. It energized me for the whole day.
Thursday, February 26, 2009
Tattoo and Next Tattoo
After finishing the IM in 2007 I knew I wanted to get a tattoo. I have wanted one since the early 90's but never could think of something I liked. I read the article about the T-Dot in Triathlete magazine and thought it was a cool idea. I struggled between this design, something incorporating the Chessyman logo, and the traditional M-Dot. After adding the SBR and the 140.6 I thought it was original enough to put on my arm forever. It is also cool in that nobody knows what it is except other triathletes. When people do ask about it they inevitably say, "The Ironman is how long???" It turned out better than I expected in both the experience and how it looks. The artist could not have been any cooler. We shared a ton of stories over the 2.5 hours. This flash from the camera kind of messes with the dark black ink.
If I finish my next IM in the daylight, which is my goal, I am going to get another one on my right arm. I am leaning toward a small M-Dot in the middle of a sun. Colors need to be decided upon as well as the style of the sun.
Reality Check
6 weeks of IM training down and everything has been going well. I have missed a couple of swim workouts but that is going to happen with my schedule. Actually things have been going almost too well. I PR'd last week in a mile swim timer trial when I finally broke 32 minutes. My running was slightly slower in my first speed session last week but that was also to be expected given the cold weather, wind, and the fact that I haven't gone fast for an extended period of time since November.
Well this morning I got in my AM bike trainer workout and felt great during the 3.1 mile repeats. After a half day of school (parent-conferences tonight) I went for an hour swim. I was cruising and hitting decent 100 yd splits, for me, at 1:50. After 60 laps I stopped to put on the zoomers to do some drills. As I bent my left leg to put on the fin I cramped terribly on the inside of my right leg. I couldn't loosen it up. I got out of the pool and my left leg went as well. Bizarre. I don't kick much when I swim. I also had an easy day yesterday with just a run with my dog. My guess is that I was dehydrated. I didn't eat lunch and haven't been hydrating as well because it is winter. Lesson learned. I need to respect the toll the three different workouts are taking on my body and start watching my diet and liqiud intake.
Well this morning I got in my AM bike trainer workout and felt great during the 3.1 mile repeats. After a half day of school (parent-conferences tonight) I went for an hour swim. I was cruising and hitting decent 100 yd splits, for me, at 1:50. After 60 laps I stopped to put on the zoomers to do some drills. As I bent my left leg to put on the fin I cramped terribly on the inside of my right leg. I couldn't loosen it up. I got out of the pool and my left leg went as well. Bizarre. I don't kick much when I swim. I also had an easy day yesterday with just a run with my dog. My guess is that I was dehydrated. I didn't eat lunch and haven't been hydrating as well because it is winter. Lesson learned. I need to respect the toll the three different workouts are taking on my body and start watching my diet and liqiud intake.
Sunday, February 8, 2009
4 Weeks Down
Today ends week 4 of my IM training. The biggest difference between this year and 2007 is that I am not training for the Boston Marathon as I start the program. I qualified but am defering until 2010. I only get 2 personal days as a teacher and this year I am going to St. Louis with my dad to watch the NCAA wrestling tourny.
Taking out the long weekend runs and middle of the week 14 milers has made the program seem almost too easy. That was until yesterday. I bonked on the trainer for the 1st time. It was a 1hour and 45 minute ride with variable gearing drills for 15 minutes followed by 2 8 mile time trials. I was feeling good on the 1st TT. I had the 2004 Giro on and clocked a 23 minute 9 second 8 mile ride. After a 2 mile spin I started the 2nd with every intention of beating the 1st time. At the half way point I was almost a minute ahead of schedule and wa holding 23 MPH at 94 RPM's. With 2 miles to go it started to feel like my legs were concrete. I started changing gears like crazy and my MPH came down to 20. It felt good in a masochistic way to be on the edge again. I haven't pushed myself to the limit since the Philly Marathon in Nov. Anyway, I fought through and finished with a 23:33.
After a wonderful day spent with just my wife I took my dog for a 4 mile run and felt zero affects from the bike. My recovery is right on, my nutrition is pretty good, my core is in the best shape of my life, my focus is better than ever, and msyne most importantly I feel patient with the program. No silly workouts that wreck me for the next day, just to prove I am at a certain level of finess. With age comes wisdom...at times.
Taking out the long weekend runs and middle of the week 14 milers has made the program seem almost too easy. That was until yesterday. I bonked on the trainer for the 1st time. It was a 1hour and 45 minute ride with variable gearing drills for 15 minutes followed by 2 8 mile time trials. I was feeling good on the 1st TT. I had the 2004 Giro on and clocked a 23 minute 9 second 8 mile ride. After a 2 mile spin I started the 2nd with every intention of beating the 1st time. At the half way point I was almost a minute ahead of schedule and wa holding 23 MPH at 94 RPM's. With 2 miles to go it started to feel like my legs were concrete. I started changing gears like crazy and my MPH came down to 20. It felt good in a masochistic way to be on the edge again. I haven't pushed myself to the limit since the Philly Marathon in Nov. Anyway, I fought through and finished with a 23:33.
After a wonderful day spent with just my wife I took my dog for a 4 mile run and felt zero affects from the bike. My recovery is right on, my nutrition is pretty good, my core is in the best shape of my life, my focus is better than ever, and msyne most importantly I feel patient with the program. No silly workouts that wreck me for the next day, just to prove I am at a certain level of finess. With age comes wisdom...at times.
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