Posts Tagged ‘Cycling’

Weekly stats – total miles 35+,  total time – 7 hours
* Running – 22.1 miles
* Walking – 0 miles
* Bike/spinning – 10.48 miles
* Swimming – 1.02 miles
* Rowing – 2.33 miles
* Crossfit – WOD (workout of the day) – 5.
A little bit of everything this week added up to a shade over 35 miles and 7 hours of training time.  As I’ve incorporated 1) varied triathlon training and 2) CrossFit — time and effort has replaced sheer miles.  Gone is the ubiquitous 40 miles a week running goal.  In its place is 7 total hours across all workout types.  If I voted American Idol style for the strongest workout type – the winner is the Crossfit WOD this week.  Got 5 of those in.
The pay off is in making the day’s schedule flexible – for example on Saturday was planning on another 16-17 mile moderate paced run (no more LSD’s- long slow distance – for me)!  Opportunity arose to split that into a run then bike thanks to workout friend Tony.  So the morning turned into 7 miles of a good paced run (8:55 pace) and 10.5 mile bike with Tony and Chinda.  A little over 2 hours for total.  An additional benefit is feeling fresh all day to help coach and cheer on the kids in their soccer games.   A downside of the long run day is the slow motion feeling, desire for an extra nap and DOMS (delayed onset muscle soreness).  I have not really felt that in 2010.   So something must be working, right?

Sunday, Day 71 –  4.1 mile recovery run with dogs (10 minute + pace) then Crossfit WOD #1 of the week – Crossfit WOD Dumbbell Clean and Jerk / Pull Up reverse rotation for time: 18:28. 30lbs (60 total).  The reverse rotation means 10 reps with one exercise and 1 for the other than down/up the chain — see below:

10 Dumbbell Clean & Jerks 1 pull-up 9 Dumbbell Clean & Jerks 2 pull-ups 8 Dumbbell Clean & Jerks 3 pull-ups 7 Dumbbell Clean & Jerks 4 pull-ups 6 Dumbbell Clean & Jerks 5 pull-ups 5 Dumbbell Clean & Jerks 6 pull-ups 4 Dumbbell Clean & Jerks 7 pull-ups 3 Dumbbell Clean & Jerks 8 pull-ups 2 Dumbbell Clean & Jerks 9 pull-ups 1 Dumbbell Clean & Jerks 10 pull-ups

Monday, Day 72 – Crossfit Endurance WOD.  Jump Rope 6 mins (201 total), mixing in variables of standard, single foot, running. 3 wall walks, 2 bridges (30 sec) 5 Rounds, Not For Time. Body Weight Bench Press Max Reps (145lbs ok 25lbs below but getting better) 7, 6, 6, 5, 4 – 28 total.  Inverted Row Max Reps, 10 each rd – 50 total.

Memorial Stadium

Lincoln Marathon Finish

An added bonus – today I received confirmation that the Lincoln Marathon on May 2nd will indeed finish in one of the most revered places in all of college football – Memorial Stadium, home of the Huskers!

Tuesday, Day 73 –  Two’fer Tuesday workout day!

  • Crossfit Lincoln orientation number 3 with Tyler.  Warm up with rowing and stretching.  Push press, shoulder press and push jerk. Situps, rowing and pushups for warm. Then 4 rounds in 7 min of 7 push press- 45lb, 7 box jump and 7 pull up – band and kipping.
  • Found the “Big Dog’s of Lincoln Track Group” today.  Jeremy (CF trainer at CF Lincoln) tipped me off to the group that meets at 11:45am every Tuesday.  Unable to make our Tuesday night workout due to what turned out to be a fantastic family night at the Harlem Globetrotters, I gladly jumped in.  Now I need to clarify I did my workout while they were doing theirs.  This week I’ll try the “big dog” work and our Tuesday night track group.  My workout – 8 Repeat 600’s w 200 recovery (3 min AV rec) 2.21, 2.33, 2.29, 2.28, 2.27, 2.35, 2.44, 2.47). 20 push ups, 20 leg kicks, 10 scissor mixed in. Elite group there. 1200 warm and 400 cool.

Wednesday, Day 74–  The pool and sore muscles beckon me!  Crossfit endurance workout 5 x. Chose swimming. 200’s. 4.13, 4.10. 4.09, 4.08, 4.06 splits

Thursday, Day 75–  Two’fer Thursday workout!

  • First, the final Crossfit Lincoln Orientation.  Almost 3k total of rowing (including warm up).  Jeremy led the final orientation!  Focus was on rowing, kipping pull ups, wall balls, squats, burpees. Then a 10 minute ARMAP (as many reps as possible) for 250 m rowing, 15 wall balls (10lb), 10 pull ups (needed a band). Got 3 rounds plus rowing & 2 extra wall ball.  Cranked this out with National Guard& UNL student Katie who smoked me on the pull ups (well the whole thing)!
  • Second, 6 miles of running from the CF Lincoln WOD (5k run plus a mile) and CF Endurance website.  It was perfect running weather over lunch! 18.11 1st 2 miles 17.37 2nd 2 miles (36 total).  Ran with my dogs – starting to warm up so need to trim their miles down.  Next!  2 mile run 1 up hill, 1 down, split in quarters (4 repeats) with 14lb weighted vest.  I didn’t have a full mile hill nearby so ran the quarter up my street. 7% grade. 14lb vest. Let the dogs soak in water and cranked alone over lunch. Good 6 miles overall. 24 minutes total.

Friday, Day 76 –  Rolled with the CF Endurance workout – 500 yard swimming time trail.  Just nudged under 10 minutes in 9:58!  Great workout – done in 12 minutes total (100 yard cool down).

Saturday, Day 77 – Three’fer Saturday – Run, Bike and a little CF Endurance Strength Recovery :-).

  • Early morning began with a nice easy 1.25 to warm up, 10.20, said hello to YMCA running gang, then 6 at 8.52 pace. With my constant running buddy, dog Heidi.  She enjoyed a 1 mile sprint along the Dietrich trail, looping back about every 200 yards to make sure I was ok.
  • Then the bike.   Met Tony and Chinda on Mopac for a trail ride. Forgot what’s warm for a run gets chilly on bike.  Brrrr.  Still a nice ride even with frosty toes and fingers.  Was also great to see Laura (Tony’s wife) out on the trail running again!  She had a nasty IT band bout from late March to early April.  Just a bit under an hour for this ride.
  • After the bike scooted out to Joshua’s soccer game for the Ice, which they won 5 to 0. I get to be the assistant coach – important and fun role.  In the afternoon I debated whether to call it a day.  Somehow the goal of 5 Crossfit WOD’s was wrapped in my mind – so hit a final strength session.  3 rds of 8 bench (135), 15 ghd back extensions, 15 25lb dumbbell swings, 15 elevated ab chair.

A good week overall.  With 3 weeks to the Lincoln Marathon, I’ll begin tapering and easing up.  Next up 10k race on Saturday, another one the week following and some quality mix up in between.

Weekly stats
* Running – 28.5 miles
* Walking – 2.75
* Bike/spinning – 23 miles
* Swimming – .14 mile
* Rowing – .5 kilometers
* Crossfit – WOD (workout of the day) – 4
A good mix this week of biking, running and Crossfit WOD’s with a little swimming and rowing.  Highlight was split long run on Saturday, splitting it 8 miles in morning during soccer games and 8 after we got home.  The result was the fastest long run since mid 1990’s.  Want to snag one more 17-18 miler, next weekend, before the Lincoln marathon.  I’m eager to run that and put the 23+ weeks of cross training to the test.  Other highlights were the track workout (pace mile with great group and 6.49 baseline mile) and Session 2 Crossfit orientation by Jeremy at Crossfit Lincoln!

Sunday, Day 64 –  2 miles of a slower jog (10 minute) pace by hotel in Roseville Minnesota.  Was feeling pretty wiped out after yesterday at the pool.  A bit more energy at Mall of America and walked 2.75 miles at a 17 minute mile pace – mixed in some wall sits.

Monday, Day 65 –  WOD – 1 mile run with dogs to let them run off some steam after the WOD!  Been a few days since they could get out. 4 rounds, 5 handstand push ups (HSPU) & 15 chair dips each round. 5 rounds of 5 thrusters/7 hang clean, 10 sumo deadlift 60lbs (30lb dumbbells) 1 mile run 8.45.

Tuesday, Day 66 –  15 mile day! 10 mile commuter bike (to office and Y) then Crossfit Endurance WOD – 5 rounds 15 pull/chin and 15 push ups. Used pull up machine at Y rather than jump or kipping. Pull,Chin, Wide Pull, Chin, Pull. Push up – chest to deck.  Another track session with a great group.  1 mile with dogs before then 1 mile with group, baseline mile  warmup and 2 mile cool down. Will be fun to watch us improve over the next several months. Andi, 8.25!, Anelle – 9:58!, David 6.49, Joy 7:58!, Juan 7:00!, Sherri 7.25!

Wednesday, Day 67 –  Another 15 mile day!  13 on bike (lost my keys though, argh!) commuting to office and 4 with Rachael to soccer.   Then Crossfit WOD Helen modified 3 rounds of 400 sprint, 12 pull ups and 21 kettle bell. Used a stone at Rachael’s soccer about 20lbs. Felt Scottish. Time 9.33

Thursday, Day 68–  Sluggish 2.1 mile morning jog with Heidi – 10+ minute pace.  Then, Crossfit Lincoln WOD – Squat coaching and Tabata. Great coaching by Jeremy on overview session #2! 500m row, 100 jump rope, 5 pull up, 25 walking lunges, 10 knees to elbows then about 45 squats for technique – OHS, air, front, against the wall. 8 round Tabata session – air squat and push ups. 9 on squat, 7 on push up – 87 total squat, 78 push ups.

Friday, Day 69 – Was planning a rest day but had a little time to swim – 250 yards, 55 second 50’s.  At the Fallbrook YMCA.

Saturday, Day 70 –  16.25 mile long run. 8.25 during soccer and 8 at home (6 w/ dogs). Windy (25 mph gusts), 40 in morning, 60’s in afternoon. 1st mile barefoot (felt good but cold and slow 11.10), 2 more easy miles then (10:15 average on 2-3) 8.50, 8.58, 9.10, 9.03, 9.28, 8.55, 8.52, 9.10, 9.08, 8.52, 8.55, 8.52, 8.40.  At 2 hours 12.75 miles. 1/2 marathon in 2.03.19.

Weekly stats
* Running – 22 miles
* Bike/spinning – 10 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 4 total

A little over 20 miles of running, 10 mile bike ride and some Crossfit mixed in.  It’s a trend.  Over the next three weeks I’ll nudge the mileage up again – the Crossfit Endurance protocol doesn’t call for that ramp up.

While I think it’s valid I don’t want to pull a Bill Callahan.  That means I don’t want to disrupt all that was a mainstay for good marathon preparation and abandon it for a new program just yet.  Bill Callahan did just that to the Nebraska Cornhusker college football team through 2004 to 2008.  Over 40 years of success was built on smash mouth, physical football, on both offense and defense.  He swept in sweeping changes in 2004 as he replaced a winning coach – those changes included abandoning an option, physical running offense for a finesse “west coast” offense.  While he had a gifted offensive mind, the changes were a flop  during the first losing season in 40 years and eventual exit 4 years later.  Had he worked with what was in place and adapted to the talent on hand, the story may have been different.

So that means I’ll mix in some ramp in mileage every once in awhile and a monthly long run of over 17 miles.

Sunday, Day 50 – Recovery run with the dogs – 4 miles at a nice clip.  8:36, 8:55, 9:05, 8:44 splits.  Followed this up with 100 jump ropes in 2.29 after.

Monday, Day 51 – Crossfit Endurance Workout – 15 minute maximum distance.  Made it 1.92 miles or a 7:50ish pace.  OK, want to crank those out in 7:30.  2.5 miles total running for the day (light total, though intense due to all out effort).  Followed up by Crossfit mainboard Workout Of the Day (WOD) – 20  minutes of overhead squat (OHS), back extensions and knees to elbows.  Made it 5 rounds plus 15 BE.  Drop from 65lbs to 45lbs on OHS.  The OHS really test proper squat form, no shame in scaling down even lower.

Tuesday, Day 52 – Track workout outside plus some metabolic conditioning (a lot of calisthenics for the old school).  Was a chilly night at East High’s track.  And had to compress due to an all city orchestra concert for Rachael.  Anelle and Andi joined in, saw Nelson working with his daughter there too.  Workout was a classic pyramid of 200, 400, 600, 800, 1000, 800, 600, 400, 200.  Mixed in push ups (30), air squats (20), supermans (15) as well as some burpees (10), jump rope (50) and situps (25) among the intervals – great way to blend the workout!

Wednesday, Day 53 –  Running with a weight vest -14lb load.   A mainstay to build power, been over 15 years since I strapped on ankle weights.  I picked up a 12 – 20 weight vest at Scheels to complete the Crossfit WOD – “Murph”.  I think the greek word for miserable must be murph!  This WOD involves 1 mile run with weighted vest, 100 pull ups (good portion jump), 200 push ups (160 strict, 40 w/ knee), 300 air squats (best form yet, full heel push and buns below knee and behind toes), followed by another 1 mile run.  I broke the pull/push/squats  into 5 sets. Push ups were biggest struggle.  The net result was 65 minutes of sheer intensity – would have been much easier to crank out a 10k run or 12 mile bike! 😉

Thursday, Day 54 – The first 60 degree plus day in the heartland of America (Nebraska) shouted out for something fun.  So took a 10 mile bike ride in 48 minutes on the trusty tank (Specialized Crossroads Hybrid, circa 1999).  Was fun and incorporated the CF Endurance intervals on 2 of the miles.  Still at 12.5 mph – even on the old tank would like to be at 13 -14 mph average.

Friday, Day 55 – 8k run per CF Endurance (85% effort) – the 60 degree day is history, snow’s coming in!  Ah Spring in Nebraska, so fleeting and manic.  Cranked this out with the dogs.  Then the CF Endurance anaerobic recovery workout with a little spice at the Y.  3 rounds. 7 reps (bench 135, Milt press 85, pull up, DB swings 30lb) & 15 rep (wall ball 4 kilo, ghd back, inclined sit-up, calf raise 135).

Saturday, Day 56 –  4.2 mile run, later in the morning, with Heidi.  It was too icy early on, so waited for best time to go freeze one last time (I hope!).  Not a long run in the cards, will get a longer one for day 57.

So ends Week 8 of Crossfit + Triathlon training.  Plan some early week running miles, a bit more swimming and hopefully a visit to our Lincoln Crossfit Affiliate.  This also caps week 21 of cross training (13 weeks of P90x and 8 of Crossfit mix).  I can feel and see the difference.  The results will hopefully begin in 3 weeks at the first 10k of the season and throughout the year.

Weekly stats
* Running – 24 miles
* Bike/spinning – 8 miles
* Swimming – .43 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 3 total

Another week of 24 running miles, some bike and swim to pitch in to the “total” as well.  Years ago I would be a bit “freaked” about 24 miles of running close to a marathon, as being too light!  The cross training and freshness in my legs, hips, glutes, everywhere tells me that I’m on the right track.  Of course if I pass out in the Lincoln Marathon on May 2, I’ll admit my error!  I’m also having fun working in jump rope with the kids – they totally own me.  I’ve Google and found as many fun jump rope routines as possible.

Though the Crossfit WOD’s were only 3 this week, two of those were tough.  The nasty one in particular was a 1

Sunday, Day 43 – Recovery run (3) with a CrossFit Endurance twist – up tempo.  2 miles at 9 minute clip, then a mix of 40 jump rope, 25 push ups chest to deck, 75 knees up/ bicycle, 40 jump rope, 25 crunchy frog, 25 push ctd, 20 jump (w/ Rachael)

Monday, Day 44 – This WOD had me saying – ouch, why me!  After the Rx’d warmup I jumped into front squats and a mix of dips and pull ups – 135 of each!  The load was 65lb for the front squat and I used some  jump pulls. 15 pull and dip, 15 fs; 30 pull and dip, 30 fs; 45 pull and dip, 45 fs; 30 pull and dip, 30 fs; 15 pull and dip, 15 fs. 38 minutes later and Ouch!  I do think my squat form is slowly improving and used the curl the front toes to force lift from heels.

Tuesday, Day 45 –  No track but still some sprints.  Another CrossFit Endurance inspired run – pickups were 200, 400, 600, 200, 400, 600, 600 – 7:55 to 8:30 pace. Some hills. Easy jog recovery between. Hamstrings, glutes, groin and shoulders were still a bit sore from yesterday’s WOD. Glad I went – started out just plain sore but felt great at the end

Wednesday, Day 46 –  10k run + WOD!  Ran a favorite loop with the dogs – Heidi and Cash at a nice clip – under 60.  The WOD at the YMCA was 10 rounds of 15 deadlifts (95lb load) and 15 push ups (deck). 10k run & 100 jump rope w/ Rachael and Annaliese for warmup. #p90X AB riper fifer scissor, mason twist, frog and ab wheel to cool down

Thursday, Day 47 – REST Day

CrossFit Endurance

CrossFit Endurance

Friday, Day 48 – 750 yard swim based on the Crossfit Endurance workout of 2 minute on, 1 minute rest x 6.  A great resource for runners, swimmers, cyclists — including a picture link here!

Saturday, Day 49 –  Ran 12 miles at up tempo – 9:34 pace.  Solo this week since I slept in and missed the YMCA gang.  Well not quite solo – had Heidi the faithful pace dog and coach barking at my heels.  Windy day made the 38 degrees feel chillier.   To add to good measure got my old Crossroads, 40lb hybrid bike and pedaled 8 miles later in the day (loops around Mahoney Park).

Weekly stats
* Running – 24 miles
* Bike/spinning – 13 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 4 total

A week full of head scratching over “what is the best approach”, getting better on my squats, some conversations with CrossFit Endurance (CFE) enthusiasts and introducing myself to Mark Sisson’s philosophy (of Primal Blueprint Footprint).

The conversations with the CFE enthusiasts involved whether a long run is needed for marathon preparation if CFE is followed. My assertion is yes; especially for first time marathoners.  While the stamina and strength may be present in someone, a marathon, more than any other distance, taps the mental and emotional energy reserves to the maximum.  Now in the I agree column, if someone has strength and stamina, then they can avoid the pitfall of running every day and thus running themself into the ground.  It’s a happy medium and balance to strike.

The head scratching has subsided a bit as I enter a state of “feeling about as good as ever running, building strength and am ready to see what happens” mode.

Sunday, Day 36 – A nice recovery run with my dog friends, Heidi and Cash (3.1 miles) and then a CrossFit Endurance (CFE) workout of Air Squats and Pull/Chin Ups on a 10, 9, 8…1 progression.  Getting better on squats, but as with the last six weeks, still have quite a long way to go.  The squat is the hero of CrossFit so far.

Monday, Day 37 – Picked up the CF WOD and cranked it at the Y.  After the CF Warmup, did a nice trio of Knees to Elbows (bring knees to elbows while hanging), jump rope and wall balls. The rotation was rounds of 15 knee to elbows, 20 jump rope and 25 wall ball (using 6 kilo medicine ball).  Another “metcon” or metabolic conditioning workout to help spike my heart rate!  25 minutes plus for this one.

Tuesday, Day 38 –  A day of sprints!  Yea, a CF WOD I can relate to.  After the CF Warmup – nailed 8, 400 meter sprints (on a zig zag course at Bellevue University).  Later in the day did the 20 second sprints, 90 second recovery workout from CFE.   What a fun way to snag 5 miles

Wednesday, Day 39 – 13 miles on precor exercise bike – attempted the CFE workout of repeat bursts – upper 85 to 95% of perceived effort.

Thursday, Day 40 -WOD – Fran.  Ahhh Fran, a Thruster and Pull Up combo that does not mess around and will mess you up if you’re not careful.  In the warm up, had some extra attention from my Level 1 coach (Mike) on both squat form and correcting my Glute, Hamstring – Back Extension form.  My GHBE form was flawed in too much back motion (there should be zero – back remains straight) and insufficient glute movement.  Back to Fran – this 21 – 15 – 9 rep beauty is done for time for both thrusters and pull ups.  I managed to get it done in 8 minutes 50 seconds, by scaling down the weight to 65lb’s on thrusters and using a box for jump pulls.  Mike has been great at insisting proper form first and then add weight as form is mastered.  A few hours later did the CFE workout – essentially an extended interval involving 7 minutes of running and 3 minutes recovery.  Got 4.5 miles in – the CFE twist added some punch to simple run!

Friday, Day 41 – REST Day!  Introduced myself to some of Mark Sisson’s philosophy on primal living.  See his blog posting with his article “P90x versus CrossFit” for some good conversation threads among heart felt advocates of both programs.

Saturday, Day 42 –  Ran 11 miles at up tempo, 6 miles with Laura.  Higher 9 minute pace, great day and felt smooth the entire run.  Did not get quite enough sleep – but that’s what naps are for,  right?

Felt “ok” overall about this week.  Got enough CrossFit and endurance miles in, nothing spectacular, but very functional and sustainable.

Weekly stats
* Running – 36.9 miles
* Bike/spinning – 13.5 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 3 total

Good week of running, nice week for WOD and a little spinning. My body needed some extra rest this fifth week of Crossfit and the long run today (Saturday) was all the better for it. At a little over 19 miles today I do feel much stronger with less DOMS (delayed onset muscle soreness). So I think the 18 weeks of cross training is paying off!

Sunday, Day 29 – A bit of a run (3.1 mi) with dogs in the chill (20’s, wind, light snow the usual this winter) and CF WOD Angie. Took the bold step of my first DROID video recording and posting to Youtube. In looking at the video I noticed some misses on my push up form (not quite chest to ground) and air squats (coming off toes instead of heals and not going low enough). It wasn’t a vanity trip – can be good to actually see it after the fact. Oh, Angie involves 100 pull ups, 100 push ups, 100 squats and 100 situps.

Monday, Day 30 – R E S T D A Y. The whole day, not even a swim or gentle spin. And needed it – had been over 30 days since last true rest day

Tuesday, Day 31 – CF WOD – max weight on deadlift, shoulder press and back squats at Bellevue University and Yasso 800’s at night. Woot! Made up for the rest day. Weights are detailed on exercise log – and now think I have permissions worked out so you can see a pdf without logging into google docs. Summary – DL max BS- 185, SP – 105, DL – 225. CF tot 515. Don’t think I’ve talked about the CF warm up – that in itself is challenging 15 squat (air), thrusters (air), pull ups (15), push ups(30), situp (30), back ext (15) Back Squat, Press.

Track workout with Laura – Yasso 800’s.

Yasso 800

2001 highlight photo for Yasso

For more on Yasso read this article! Yasso 800’s
It involves 10 x 800’s with condensed recovery. Last night at Bob Devaney’s lush 200 meter indoor track (sniff, sniff). The average time is a good indicator of potential marathon time (in our case a 3:50 average would trend to a 3 hour 50 minute marathon). 10 x 800’s, 1/2 wu, 1/2 cd w/ Laura 3.51, 3.55, 3.45, 3.54, 3.49, 3.55, 3.54, 3.50, 3.50. 3.35. Approximately 3.50 average, last one was 15 seconds faster. Same workout (solo) in January resulted in a 3:59 average. We’ll do this again in early April for a 3:40 average.

Wednesday, Day 32 – CF WOD Three Play of Thrusters, Kettle Bell and 200M sprint.  All you can do in 20 minutes.  After the full CF Warm Up (short cut yesterday’s and got grief by Mike Livergood, bless his heart) jumped into with abandon.  I’m still not sporting the best squat form. Went full load for Thrusters – 95lbs and 1/2 pood lighter on kettle bell overhead.  Got 4 clean rounds in plus 5 thrusters.  But as fate would have it, Mike appeared on my final 5 (like a shark smelling blood).  The form breakdown, not getting buns to the medicine ball would have resulted in 2 clean ones.  Great workout though.

Thursday, Day 33. Spinning Class with Jessica at the Y and running a couple of hours after – biathlon day! Got 7 miles in at an ok clip with the dogs.

Dog Running

Heidi, Cash and me

Felt a little “tweak” in my back bending over to dump some trash (maybe I should just stop that all together, the trash taking out thing).  Better job on spinning today and pushed the 7 mile run with dogs.   My daughter Rachael snapped a nice shot of the dogs – Heidi, yellow lab in front and Cash, golden retriever in back.  True running buddies that never complain about weather but do like to chase squirrels, rabbits and all sorts of dog things on the way.

Friday, Day 34– R E S T D A Y # 2. Back was a little tender from yesterday so held off from WOD. Was thinking about a nice relaxing swim but opted for a full rest day.

Saturday, Day 35 – Long Run Day and a nice 19.4 miles. Felt like I could go quite a few more. Nice morning, a bit chilly in shorts (regretted not taking full gear), but hands and head were toasty. Went from home to NE YMCA to Dietrich Bike trail (partial ice) to 33rd to MoPac to new trail by Antelope Creek over to Billy Wolf back to Y on 70th and a bit up Adams (for Laura’s 18). Good steady upper 9 minute / lower 10 minute pace for the most part. As shared above felt stronger afterward less groin – hip pain, and hopefully less DOMS tomorrow!

In a goal setting mood right now.  I’ve been able to reach most of the 2009 goals set a year ago at this time.  Here’s what’s in my master spreadsheet and measurement

2009 Goals:  2,000 total miles: 1,500 running (29 per week).. 100 swimming or 3,200 laps.. 200 bike.  Lincoln Marathon – 4:15; Pikes Peak Double!  4:55 and 7:55.  HyVee Long Course Triathlon – Finish.  Des Moines Marathon 4:10

Actual,  2,004 total miles: 1,500 running (29 per week), 24 swimming or 3,200 laps, 480+ bike. Lincoln Marathon – 4:32; Pikes Peak Double!  4:43 and 9:20.  HyVee Long Course Triathlon – Finish. Des Moines Marathon 4:31. Plus near 1/2 marathon PR @ Grand Island in August (1:44), 1/2 marathon course PR in Omaha (1:46), 5 mile and 5k times – best of this decade.  Still not under 22 minutes on 5k or 37 on 5 mile.  First open water 1k raced (where I got smoked ;-))!  Finally began P90x in October to build and repair core/pillar strength.

Quick analysis.  Was able to reach mileage goals though much more biking than planned and far less swimming.  Finished the Pikes Peak Double and Lincoln / Des Moines Marathons but 20 minutes slower than planned. Enjoyed several other races as well!  The core strength training is paying dividends in body / muscle cut and hopefully downstream in racing as well.  Feel much stronger.

Now for 2010!  The bullet list is below.  My goal is to continue total body conditioning (6 pack abs and guns!), achieve PR’s or near PR’s from the mid 90s,  continue better nutrition, have fun, further triathlon capability and avoid overuse injuries.

  • Total  Miles: 3,000 or 50% increase whoa
    • Running  1,750 to 1,800 running (33 per week or 20% increase).
      • Consistency – 30 to 35 with 12-15 40 mile plus
      • Seek out the SW track group
      • Bring P90x to summer hill workouts!
    • Swimming 52 to 100 (consistency is the word – 1 to 2 miles per week)
      • Flip turns
      • Sub 9 minute 500
      • Sub 35 mile
    • Cycling/ Spinning 1,200 (20+ per week or 1 spin session and 1 to 2 good rides in the summer)
      • Secure a decent road bike
      • Continue spinning
      • Century Ride!
    • P90x – continue core and upper body 2-3 times per week
    • Possible 1 round of “Insanity” to learn techniques for track.
    • Races
      • State Farm 10 mile, sub 80 minutes (March)
      • Lincoln Marathon 4 hours or bust (May)
      • Brookings Marathon, 2 weeks after Lincoln 4 hrs to 4:20
      • HyVee Long Course Triathlon – sub 3 hours or 20 minutes faster (June)
      • Leavenworth 1/2 Iron Man (Sept)
      • Des Moines, sub 3:45 (Oct)
      • Pikes Peak Ascent 4:15 for Wave 1 qualifier
      • GI 1/2  (1:40) and Omaha 1/2 (1:44)
      • CSG’s 5k – sub 22
      • Buffalo Run, 5 mile, sub 38
      • Girls on the Run with Annaliese – for fun
      • Other races with kids for fun!

Will begin Day 31 of P90x today, but am thinking about Day 29.  There are so many good blogs out there on it.  One of my favorites is from a real overachiever in the San Francisco Bay area – http://www.fitbomb.com.  Check it out.  It’s a nicely daily diary of his journey!

Sunday, Day 29 was  torture in terms of beginning the week 5 rotation after a morning Sprint triathlon.   Held indoors at the Northeast Lincoln YMCA in support of the Strong Kids Campaign,  the Sprint was a blast.

Even more rewarding was doing this alongside my son Joshua.  He ripped through the kids dualthon.  He finished his 50 yard swim and 3/4 mile way too fast (should have done the 100 yard swim and 1 mile for the 11-13 age group, actually wished he would have swam my 500).  The good news he was there to run the lap counter and lament that dad still doesn’t have his flip turn down (I can coach it and did it in high school but need to tune it).  A pedestrian 10:30, 500 yard swim (need to get that to 8 minutes soon), fast 10 mile bike (32 mph- love the spin machines) and good 5k on treadmill (23:55) left me pumped.

And left me lamenting the new set of punishment and torture in the evening.  This was probably my most lack  luster workout of them all, yet was glad I still brought it, tried my best and forgot the rest.   1 ARM push-ups, now familiar chair dips and pike push-ups were just what I needed to bring me out of my shell.   All 24 exercises were worth it.

The following article from WebMD helps and encourages anyone beginning an exercise program or anyone who’s been in their program for years.  Sore muscles will occur – call it the acute pain of overcoming inertia.  I was thinking of this very topic during a 20 mile run today – which was relatively pain free.  There will be some pain from exercise.  That’s OK.  The key is to determine what is normal soreness and what may be an indicator of a more serious problem.  This blog concerns normal soreness.

Two Types of Soreness that are good

acute, immediate– this is the type of soreness that occurs during or very soon after you’re done exercising.  It can happen to newbees or experts.  There’s also some characteristics of soreness from different activities – here are some that bubble up high on the list

Running:  shins, quads, hamstrings, knee, feet and shoulders, oh my!  Each of those will be pushed.  Depending on current fitness level and body composition, your soreness in any one area will vary.  Here is one big hint. Learn to run on the balls of your feet (I’ll have an entire blog on fore foot running).  For now let me just say that our bodies are meant to run toe to toe or on the ball of the foot (walking is heel to toe).  The downside is most running shoes cater to heel to toe strike.  Test this yourself – run barefoot for 200 meters and see how your foot falls.  Its natural fall is on the balls of your foot right before your toes.

Cycling:  buns, quads, shoulders and back.  Lots of bending over on top of a bike.  Proper technique (smooth and fast rotation instead of straining or chopping your stroke) helps.  For the buns aka “saddle sore” a cycling or triathlon pair of shorts  is well worth the investment.

Swimming: a wonderful healing aerobic activity swimming can strain the shoulders and back depending on type of stroke and, more importantly, your efficiency with each stroke.  Other irritations include swimmer’s ear and even the dreaded google imprint on the nose.  Compared to running there’s far less soreness involved. 

Lifting: more related to DOMS and discussed below, the soreness from weight lifting is typically 30-48 hours after.  This is the old “bench pressed 205 yesterday and can’t lift my toothbrush today” syndrome.

Sore Muscles? Don’t Stop Exercising  http://www.webmd.com/fitness-exercise/guide/sore-muscles-keep-exercising?page=3
After participating in some kind of strenuous physical activity, particularly something new to your body, it is common to experience muscle soreness, say experts.

“Muscles go through quite a bit of physical stress when we exercise,” says Rick Sharp, professor of exercise physiology at Iowa State University in Ames.
 
 “Mild soreness just a natural outcome of any kind of physical activity,” he says. “And they’re most prevalent in beginning stages of a program.
 
delayed onset soreness (DOMS)   Ah, the joy of the two days after a marathon, triathlon or 100 mile bike ride.  Walking around with a little hitch in your giddy up.  I’ve included a link to a fun video about the day after a marathon.  This type of soreness will lessen.  It’s a profound how our bodies are wired to deal with pain.  It’s associated with the muscle tear down and recovery cycle.  Read more about why DOMS happens in the WebMD article referenced above. 

To overcome DOMS the most powerful and frequently overlooked treatment is the cold soak – within 15 minutes of ending your session.  This runs counter intuitive to what our body tells us (a message of let’s soak in a hot tub and grab a massage is much more inviting than lets sit in a tub for 20 minutes with ice and shiver like a Titanic survivor).  But it’s the best way to reduce inflammation and quasi secret method for Olympic and professional athletes to treat DOMS.  Another good method is to stretch, warm up, cool down and stretch – call this more of a preventive technique.

In the next Exercise – Brain blog we will share a bit about what to do about chronic soreness or pain that indicates a deeper issue.  Additionally some ideas on how to manage that pain will be provided.

 

The day after the Marathon

“Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to,” says David O. Draper, professor and director of the graduate program in sports medicine/athletic training at Brigham Young University in Provo, Utah.To be more specific, says Draper, who’s also a member of the heat-responsive pain council, delayed onset muscle soreness occurs when the muscle is performing an eccentric or a lengthening contraction. Examples of this would be running downhill or the lengthening portion of a bicep curl.