Sunday, February 13, 2011

Stick a fork in me! I'm well done....

I wrapped up a really tough week of training. The gist of this week was simple: "recovering from Sunday."......that is without any recovery workouts. Yeah, it was a painful week of workouts! Last Sunday I did that 14 mile run with the uber fast 4 mile race included. That one workout shredded my legs and I was still paying for up until Thursday!

Finally by Friday my legs were fully recovered just in time for this weekend, which I just shredded my legs AGAIN! haha!

The weather has been getting consistently warmer, which meant I got outside yesterday on the bike for 2:15:00. This ride was more than a physical challenge, it was a gigantic mental Band-Aid. Usually my first long outside ride of the season is a torture-fest. This ride was NOT. This was a seamless transition from 6 weeks of indoor riding to the outside.

I had ZERO sit bone issues and the legs responded well when climbing hills, which is usually the toughest part. The only thing that sucked about the ride was @ 38 degrees and windy my feet were solid frozen chunks of concrete. Not sure if I have ever felt my feet that cold before!

After the ride I did a 30 min brick run. With totally frozen feet, it felt like I was running on stubs! There was ZERO feeling in my feet. Of course as they thawed out as I ran, that burning defrost feeling kicked in. Talk about PAINFUL!!! haha! Good run though, I knocked off 3.75 miles in 30 mins flat for an 8:00/mile pace.

Now this morning's run would be the telltale sign of how much I recovered through the week and if yesterdays ride and run did any damage; it didn't do much, fortunately, so I had a solid 90 min run this morning. Here is the Garmin data if you wanna check it out.

The run was broken up into 4 parts:
Run 30 mins @ HR 140-150 bpm
Run 30 mins @ HR 150-160 bpm
Run 20 mins @ HR 160-170 bpm
Run 10 mins cool down.

So it was not only run for 90 mins, but get faster as the run goes on. Here are my splits:
Split 1: 3.52 miles, 8:31 pace
Split 2: 3.73 miles, 8:02 pace
Split 3: 2.68 miles, 7:27 pace
Split 4: 1.13 miles, 8:51 pace
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11.06 miles / 8:08 pace

The first 60 mins weren't too bad. I set my Garmin up to yell at me if I went under or above my prescribed zones. The 20 mins @ 160-170 bpm was tough. Not only was I getting tired, but I was really hitting the gas @ this point. My legs were SCREAMING @ me! When I hit the 10 min cool down, my legs were beat up putty. I felt like my bones had disintegrated!

So I have a feeling this is going to be another week of recovering from the weekend just in time to shatter myself next weekend. Hope you had a great weekend!

My dad sent me this. I thought it was pretty funny!

Friday, February 11, 2011

Drill and Build! This is a good swim workout!

I have been doing a LOT more drills this year than I have in the past two years and I think it does two things for me: Breaks up the monotony of descending swim sets, but it also is keeping my form sharp and I am noticing constant speed increases at the same effort levels.

I have always struggled with doing drills and speed sets all in one workout. Seems easy enough, but it usually wouldn't happen for me. I think I found a way the other night. Its pretty simple:
Drill 200
Swim 3 x 100 descend

So this beats a drill into you for 200 straight yards, then you hit the gas for a 3 x 100 descending set and feeling those improvements.

I also noticed something REALLY cool: Each 100 was getting faster and faster and faster while at the same effort. Either I was getting more and more warmed up or there was a snowball effect of the drills sharpening my form that I was more and more efficient. I am going with both. The first set of 100's were @ 1:30-1:31, to the last set of 100's @ 1:23-1:24. So a steady speed increase.

Here is the entire workout:
500 WU
200 Shark Drill*
3 x 100
200 one arm drill (alternate between left and right arms every 25)
3 x 100
200 finger drag / head tap (alternate every 25)
3 x 100
200 skate drill
3 x 100
200 underswitch skate drill
3 x 100 (you can use this as a cool down)
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3000 yards

Hope this workout brings out some speed in you and breaks up the monotony of the pool.

*Shark Drill: Helps for rotation and following through with the catch. Stick a kickboard between your thighs like a pull buoy and swim. Work the rotation so that you can reach back and touch the top of the board to finish your pull, aka following through with it. If you aren't tapping the board, you are CHEATING! This will lengthen your stroke. GREAT DRILL!

OR you can do Big Daddy Diesel's version of the shark drill: Drop a shark in the pool and swim for your life!!!!

Thursday, February 10, 2011

I AM COMING FOR YOU!

I always have interesting race photos taken of me, especially in Central Park. This my latest from Sunday's race, and I look downright scary! Looks like the race photographer has it coming!!!

The Runnerrminator
This is always my favorite "weird" race photo from two years ago. The lady behind me totally cracks me up! I look to be in so much pain.

Check out that double chin! (I was about 20 lbs heavier...)

My legs have been HURTING since Sunday. On Tuesday I did a 45 min run and my legs were just screaming at me the whole time. I think I ran too hard, but I checked my heart rate data and I was right within my zones. I think my recovery zone needs to be revised lower. OR, at this point my legs are going to hurt no matter how slow I go.

Wednesday's run was the same deal. HURTING legs. I think it is time to start to seeing the deep tissue massage experts. With all of my experimentation last year with recovering from those long races, deep tissue massage was by far the most effective for recovery. I am only about 6 weeks into this. Its only going to get worse! I did do an easy spin @ around 130-140 watts for 60 mins that afternoon. This did NOT hurt and loosened my legs up a bit.

This morning's run was better. The legs are feeling looser. I get to call it a day with only one workout! haha!

It might hit 40 and sunny on Saturday. Fingers crossed I can get outside for 2 hours on the bike @ some point this weekend.

Tuesday, February 8, 2011

It's a Dividend Market

So the large amounts of volume that I put up in the pool and on the run in January are starting to pay off dividends already.

The run, we already know, from Sunday's 4 miler in Central Park.

Now for the pool, this is what I am noticing: I am not really getting any faster in the short distances; but I am able to hold a faster steady pace at the longer distances. This is fine since I am not racing anything shorter than a 1/2 mile swim this year. My 100 times have basically plateaued around the 1:25 pace for a 5 x 100 interval. This is fine. But for long sets of 500, or what happened last night with a 1000 yard TT, I am able to hold a pretty good clip for longer.

Last night I did a 1000 yard TT in 14:48. I couldn't believe it! I thought that I may have skipped a 50 or something, but I am double sure I kept track of my laps. I hit the 500 yard mark on 7:30 on the dot, and then proceeded to ratchet it up. By the end I was going full blast and negative split it by 12 seconds for a total pace average of just under a 1:29/100 pace. Total confidence builder!!!

So it hit 40 degrees again yesterday, and I sucked it up and went OUTSIDE ON THE BIKE!!! OMG OMG OMG!!!! Pure heaven!

The result? My legs were basically fried from Sunday's efforts running 14 miles in the park with that 4 mile race, but mostly the trainer just doesn't replace the open road. I know that I can improve 2X faster riding outdoors than on the trainer, no matter the number of intervals that I do on that infernal machine. Riding up hills hurt more than I remember them hurting.
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So as an aside to this post, I am a believer in Karma. The universe has a way of ironing things out to an equal. If I go plus 1, the universe will find a way to make me go negative 1, making everything zero.....aka even and equal.

Well, my race on Sunday made me plus 1. How did the universe make it all back to zero? It put a gigantic invisible pot hole in First Ave up around the upper 100's in Manhattan. I not only wound up with one gigantic lump in my tire, but a gigantic lump in a SECOND tire! Doh! Yes, the streets of Manhattan ate the right side of my car. Bummer....

After I get two new tires, this will be one expensive 4 mile PR, if you think about it that way :)p

Sunday, February 6, 2011

NYRR Gridiron Classic 4 Miler Race Report.....and other stories of pain.

I wrapped up another good sized week of training with a 14 mile run, including the NYRR Gridiron Classic 4 Miler in Central Park this morning.

What a great morning! 41 degrees, bright and sunny! WOo hoo!! Wish I was out on the bike.

So I have been going pretty hardcored for 5 weeks straight now. I am starting to feel some accumulated fatigue so after a 4 mile warmup, I had NO IDEA how this 4 mile race was going to go. I really didn't want to PR the distance but I did want to get some speedy miles in. So I settled on a holding a 7:30 pace. Nothing too crazy since I still had to run another 6 miles after the race was over.

So off we went....

Mile 1: 7:11
Mile 2: 6:59
Mile 3: 7:09
Mile 4: 6:48
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28:08 / 7:02 pace

Uuuuuuuuummmm, this went a BIT faster than I had expected. Oops! I guess my legs were feeling pretty fast? hhahahahaahahaha!

Basically I hit mile 1, saw the 7:11 split, and slowed down. @ Mile 2 I saw the 6:59 split, said to myself, "WTF?!?!?" and decided to just hold it since I was already halfway done. New PR for the 4 mile distance. Next time I do this distance I am going sub 7 min mile avg for the first time!

Then I did a 6 mile cool down to round out the morning. 14 miles? Not too bad when you break it up into three different runs.

So now for some Heart Rate number analyzing:
The last time I did a stand alone running race was a 10K last December 5, so 8 weeks ago exactly.
I held a 7:14 average pace and my heart rate averaged 179 BPM.

Today, even though it was a shorter distance, I held a 7:02 average pace, but my heart rate averaged 169 BPM.

12 second faster pace, but 10 BPM lower? Yes, I WILL take that!!!! That right there is called IMPROVEMENT!

Looking back at my logs, I have done little speed work, maybe 1X a week and even that wasn't anything crazy. All I have done since then is a TON of volume. I am a big believer in speed work (its fun!) but I am also a big believer that simply running more is another key to speed.

If only this was the case in the pool........sigh.......

OH! OH! If you wanna get a kick out of how I did this race two years ago. READ HERE. I remember doing this race for the first time and finishing with an 8:04 pace. I think that was the first time I dropped a sub 8-min mile (mile 2). I think I remember I was totally gassed @ the end! haha!

Hope you had a great weekend! Spring is not too far off! The morning's are getting lighter earlier already and its not getting as dark as early. Hang in there!

Thursday, February 3, 2011

Eat your fats, mango, and DO YOUR DRILLS!!!!....and give up a paycheck?

This is a 4 part post:
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Fat is a wonderful thing. Why? It keeps me full. During the cleanse I noticed that when I ate a salad or dinner that was just lean meat and veggies, I was lacking something; I didn't feel full. I remember eating one salad that was loaded with healthy fats. It had avocado and olives. But I forgot!

Yesterday I made a salad with tons of leafy greens and grilled chicken. But I loaded this one up with olives, avocado, and walnuts. This salad kept me full for hours!

Fat is a good thing!

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And I have started to love Mango. I guess I was always so intimidated by it because I didn't grow up with it and cutting one was a huge mystery. Well now that I know how to peel and cut one properly, they make the BEST smoothies!!!

OJ
Cut up banana
Half Mango
One scoop of vanilla whey protein
BLEND!

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Last night I hit the pool. My form has been sucking lately. My balance has gone all out of whack, my arm recovery has become VERY poor, and my speed in the pool has been dropping. So I remedied that. Holding a 1:30/100 pace has been a struggle suddenly. So After 1700 yards of balance and arm recovery drills, I did a 3 x 100 set. My times? 1:24, 1:24, 1:23 while holding a zone 3/4 pace. BAM! I couldn't believe the clock!

So if you ever need a nice confidence builder in the pool after feeling like you have been sucking water lately, do a bunch of drills THEN hit the intervals.

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Finally, I felt like I did something noble. Part of me thinks it was stupid, but I find there is NOTHING worse than having a guilty conscience. I guess my parents did a good job raising me?

This was very similar to finding that no-ID wallet on the street filled with many Benjamin Franklins. What do you do? Do you keep the money or do you turn it in? In my case, it was payday and I checked my bank account and found a LOT more money in there than I was expecting. Hey! Look! Its that suitcase of cash that I talked about in yesterday's post! I can quit my job and become a fulltime triathlete! Well, it wasn't THAT much money, but it was a nice chunk that would have paid for a nice vacation.

So I logged onto our internal HR web-site to see the on-line image of the check. It was valid. Made out to me, etc with my employee number on it. Looks double valid! Extra paycheck! Woo hoo! But I knew this was too good to be true. So I went to our payroll guy and told him the situation (even he probably thought I was in idiot!). Turns out the check was cut to me in error.

I felt better! Yeah, a little disappointed that Feb 3rd isn't that "other" Christmas, but I felt better since I didn't want this to show up as an ugly stain months later, or even worse, fall on our payroll guy.

I gave the money back.

Wednesday, February 2, 2011

How Much Do You Train? Is this interferring with your Life?

I was pointed to a very, I almost want to say, "disturbing" article about training so much that family time becomes neglected.

HERE is the Wall Street Journal article, titled: "How Couples Handle Conflict Arising from Exercise" with a sub title of: "A Workout Ate My Marriage."

To sum up the article, it is about how some folks can become so consumed by a passion, or hobby, that it starts to bleed into your everyday life that your family and spousal relationships start to become compromised.

This article happens to center on a middle aged age group triathlete, Jordan Maxman, who is married with three kids. I see him as the typical triathlete since he is 46 years old (which is in the largest age group @ most large races) where he is married, has children who are no longer small, his career has been defined, the finances are no longer an issue, and buying an uber-expensive bike is not a big deal. Triathlon, since it is such a goal driven sport, seems to be filling that void of achieving that "higher success."

Except, based upon the article, he is running away from his family. No, he returns after he has belted out a 10 miler, but he is running away in terms of filling some void that is lacking in his marriage or his family. He is escaping into his "world."

Here are a few excerpts from the article that I felt stood out the loudest.

"His exercise regimen intensified about seven years ago, eventually hitting two hours each weekday and up to five or six hours each Saturday and Sunday. "It became a sore point," Mrs. Waxman recalls. "I had three young kids and no family nearby. I heard myself badgering him: 'Family is really important. You need to be a part of their lives today.' "

"As for Mr. Waxman, he honors certain rules: Dinner with his family every Friday night. A date with his wife every Saturday night. And as often as possible, he turns competitions into family trips. "I make sure there's enough vacation time with the family," he says."

Ok, I am not going to go on and bash the guy, since that is his life and this is his family arrangement. I am sure someone would look @ my lifestyle choices and think that I am NUTS! (I will say I am, but in a good way ;) )

I think this article points out the obvious to us endurance athletes who take these sports a bit more seriously: BALANCE.

I will admit, what I read in that article hit home in a big way and I am guilty as charged for a lot of what he pulls.

Except! I am not married and I do not have children. I do live with my girlfriend and that in a way is no different than being married, so that is an obligation that I need to honor. But other than that, I don't have a lot tying me down other than my job and a mortgage on my condo.

But what about that obligation to my girlfriend and my job and my friends and my parents and my three siblings? I can't blow off work to go and train. That wouldn't end well. I do know that I sacrifice a lot of time with my girlfriend and friends to train.

Its a HUGE struggle!

Another big point of the article was on "THE END."

"Among endurance athletes, though, resentment on the part of spouses is a common topic. The phenomenon may develop into what Pete Simon, an Arizona psychologist, triathlon coach and blogger, calls "Divorce by Triathlon." "I often wonder how many lonely wives, husbands, children of triathletes are out there wondering when the insanity is going to end," he wrote."

When is this going to end for me? That is the guilt part. I will admit this:

I AM A NARCISSIST!

With Triathlon, especially when you are hitting the big leagues with the Half Iron and Full Ironman distances, you sorta HAVE to be! Especially if you want to do it right.

It's a lifestyle choice. This is not an easy sport and you can't train for 5 hours a week and expect to continue to improve. I am NO different than Mr. Waxman in this article, other than having no children. All of my "vacations" this year are happening because of triathlon. I am heading to Galveston in April for a long weekend for a Half Ironman. A long weekend in May and June will be spent up in Lake Placid for training camps. A full week will be spent in July at Lake Placid FOR Ironman Lake Placid.

Do you know how much money I am dropping on this sport this year alone? I won't reveal a total, but its going to be a LOT. Has this sport consumed my life? You betcha!

So now back to the "when is the insanity going to end."

I don't know....

The definition of an addict is as follows:
"To occupy (oneself) with or involve (oneself) in something habitually or compulsively."

The other dangerous thing about this sport are the different "levels" as I call them. You start out with the sprint distance. Then you do the olympic distance, followed by the Half Ironman followed by the big kahuna Ironman distance. (not even going to mention the double or triple Ironman) Its like a freaking video game where you "level up" until you win the game.

What happens when you have reached the last level? *cough* Ironman *cough*

What is next? Either your body becomes so conditioned that you can complete multiple Ironman races a year on 4 hours of training a week (yeah, right!) , or you scale this "hobby" back.

This is my fourth full season of this sport, and for how much I love it and it drives me to become a better person, unless I find a large suitcase of cash and can quit my job, time will always be my enemy.

I would like to have a family in the future. This is why I am doing this whole "triathlon thing" now since I am young @ 28 years old. I can already see that being a full time working individual with a wife and kids, that that would have to be #1. Triathlon would need to be scaled WAY back. Fitness will alway be a part of my life! I do NOT want to wind up as Mr. Waxman from the article.

So when do you draw the line and say "This is my limit with (insert sport here)."