I managed to knock out some serious mileage this weekend on the bike. Saturday I had a brick planed and rode 86 miles followed by a 30 min jaunt through the park. The ride went well, I did not have any serious nutrition problems nor did I get to uncomfortable. Any time I began to feel uncomfortable in the aero position I happened upon a steep enough grade that I could pop up to climb. Of course my work was on the trainer because I am sissy and dislike riding in the cold, I really should move to a warmer climate.
Sunday I had a long run planned; however my lovely wife convinced me to go snowboarding instead. After a hard day on the bike, I started feeling the riding pretty early in the afternoon but managed to finish the day somewhat strong. On our second to last run I couldn't get my legs to listen so I was a little out of control... but no one was harmed, so I feel it was ok to be on the edge. I probably would not have made it back to the car, but a lady broke her leg getting off of the lift we were on so I was given a 20 min break as we dangled in the chair to recoup. Similar to a power nap. I managed to ride to the parking lot safely.
In addition to that I had Monday off from work so I was going to try to make up my run and squeeze in the daily events as well. After completing so core work I decided that if I tried to run I would not get in my scheduled ride and I would continually be trying to make up workouts and exhausting myself through out the week. I decide to blow off the run and jump on the bike instead.
Since I had a heavy lower body weekend, I kept my spinning at a low intensity and concentrated on a higher cadence. After three episodes of Dr. Who I was ready to call it a day. I didn't have the computrainer on, but I averaged 22mph for 2.5 hours so I estimated I rode 55 or so miles. Lets just say that my glutes and hammies are burning today.
I have a mild run scheduled tonight so I hope that allows me to stretch out the legs a little.
Tuesday, March 1, 2011
Friday, February 25, 2011
Speed Work on the Bike
I realize I have been absent for a while, but life has been pretty busy. I have been training.... but not as hard as I planned on at this point. This last week I got most of my life events back on track and it has been easier to get in all of my workouts. After a light workout yesterday, I got in some speed work this evening on the bike.
I love speed workout because you get a fantastic workout in, in half the time. It isn't necessary to rearrange plans or miss hanging out when you only workout for 55 minutes.
After a nice warm-up, I started with 4X15sec sprints on 10sec of rest. After a 2 minute cool down or further warm-up depending how you look at it, I switched to 15X60sec sprints on 30 sec of rest. I could tell I was starting to fade near the end, but my cadence was still well over 80 rpm, closer to 90 rpm. I have noticed when I am doing heart rate workouts my cadence is generally around 65-70.
I finished with a cool down and now all I want is a beer... I think I just might. I have a huge brick planned for tomorrow, so see you then.
I love speed workout because you get a fantastic workout in, in half the time. It isn't necessary to rearrange plans or miss hanging out when you only workout for 55 minutes.
After a nice warm-up, I started with 4X15sec sprints on 10sec of rest. After a 2 minute cool down or further warm-up depending how you look at it, I switched to 15X60sec sprints on 30 sec of rest. I could tell I was starting to fade near the end, but my cadence was still well over 80 rpm, closer to 90 rpm. I have noticed when I am doing heart rate workouts my cadence is generally around 65-70.
I finished with a cool down and now all I want is a beer... I think I just might. I have a huge brick planned for tomorrow, so see you then.
Saturday, January 15, 2011
Brick off a sick day
I'm glad I chose to take a couple of days off to partially get over this head cold or I would have a hard time with this mornings brick workout. I had a 4 hour bike and 30 min run planned. I usually jump straight into my workouts, however since I had a long morning ahead of me I took some time and ate a small breakfast that consisted of a bagel thin with cheese, an apple, and a cup of joe. Nothing that would upset my stomach on the ride.
I jumped on the bike, set the Computrainer to IM Louisville and began the workout. The first two hours went by rather quickly and I managed a 17 mph pace despite being ill the last couple of days. The second half was a different story. I started feeling the ride in my hamstrings and quads and my pace dropped to 15 mph. It was about that time that my left aero bar became loose as well and it kept dropping. So for the last hour and a half I rode out on the wide bars.
My nutrition plan was flawless. I set a timer on my watch to go off every 20 minutes and I alternated between my electrolyte drink (Cytomax) and Clif Shots and Bloks chased by water. My total consumption averaged out at a little over 230 calories and hour. I do believe I need to drink more fluids because I never felt a need to relieve myself and I started getting rather hot near the end of the ride. The timing is correct, I just need to chase my fuel with more water than I did today.
Coming off of the ride my legs did not feel wobbly, they just were tight. With about 15 to 20 minutes left in the ride I dropped to the small ring and managed some easy fast cadence to loosen before the ride. I think this helped a lot, and I only hope I remember to do this on race day.
Kayleigh joined me on the nice and easy 30 minute run around our neighborhood. There were a few hills that I had to walk in order to keep my heart rate down, but all in all we maintained a pretty steady pace. We were back at our door with a few minutes to spare but I was OK with calling it a day. Along with some stretching inside, I think the short run helped loosen my legs up after the long ride.
I still have a long ways to go; in 4 hours I was only 6 miles over the half way point on a course that doesn't have the same climbs as the St. George course, but as long as I stick with the Grip I can smell success.
Training:
Bike: 4 hours, 62 miles
Run: 30 min, 3 miles
I jumped on the bike, set the Computrainer to IM Louisville and began the workout. The first two hours went by rather quickly and I managed a 17 mph pace despite being ill the last couple of days. The second half was a different story. I started feeling the ride in my hamstrings and quads and my pace dropped to 15 mph. It was about that time that my left aero bar became loose as well and it kept dropping. So for the last hour and a half I rode out on the wide bars.
My nutrition plan was flawless. I set a timer on my watch to go off every 20 minutes and I alternated between my electrolyte drink (Cytomax) and Clif Shots and Bloks chased by water. My total consumption averaged out at a little over 230 calories and hour. I do believe I need to drink more fluids because I never felt a need to relieve myself and I started getting rather hot near the end of the ride. The timing is correct, I just need to chase my fuel with more water than I did today.
Coming off of the ride my legs did not feel wobbly, they just were tight. With about 15 to 20 minutes left in the ride I dropped to the small ring and managed some easy fast cadence to loosen before the ride. I think this helped a lot, and I only hope I remember to do this on race day.
Kayleigh joined me on the nice and easy 30 minute run around our neighborhood. There were a few hills that I had to walk in order to keep my heart rate down, but all in all we maintained a pretty steady pace. We were back at our door with a few minutes to spare but I was OK with calling it a day. Along with some stretching inside, I think the short run helped loosen my legs up after the long ride.
I still have a long ways to go; in 4 hours I was only 6 miles over the half way point on a course that doesn't have the same climbs as the St. George course, but as long as I stick with the Grip I can smell success.
Training:
Bike: 4 hours, 62 miles
Run: 30 min, 3 miles
Friday, January 14, 2011
Sick day
I woke up yesterday and had planned a long 3000m swim which ended abruptly when I tried to talk after the alarm went off and nothing came out. My throat was dry, I had a headache and I felt achy all over. I rolled out of bed to take some medicine and laid back down for an hour.
When the alarm went off a second time for work, I felt a little better but I knew it was going to be a long and lousy day. The only thing that kept me going was I knew I had to feel well enough by 5 so I could go to my previously scheduled massage. I almost canceled it but I was selfish and told myself nothing was contagious so it would be OK to go. I'm glad I did too.
My masseuse was incredible and was getting very deep. Sometimes I felt like I was going to cry and often I found myself holding my breath. I knew I was lumpy, but I didn't think I was in such bad shape. I tried to have an out of body experience so I concentrated on breathing and focused on my happy place. I have already scheduled an appointment for an additional massage in two weeks. I am trying hard to include massage in my training, but it is often difficult to make the time. I tell myself that a massage every now and then will improve my gains more than an hour run would in order to justify it.
As far as today goes, I am feeling better, but I didn't make it out of bed to swim this morning either. The pool is closed in the afternoons for lap swim so I am debating to spin or not. I have a long brick scheduled for tomorrow and I think working out today may make my head cold worse. I am leaning towards taking the day off and being fully rested for this weekends events.
When the alarm went off a second time for work, I felt a little better but I knew it was going to be a long and lousy day. The only thing that kept me going was I knew I had to feel well enough by 5 so I could go to my previously scheduled massage. I almost canceled it but I was selfish and told myself nothing was contagious so it would be OK to go. I'm glad I did too.
My masseuse was incredible and was getting very deep. Sometimes I felt like I was going to cry and often I found myself holding my breath. I knew I was lumpy, but I didn't think I was in such bad shape. I tried to have an out of body experience so I concentrated on breathing and focused on my happy place. I have already scheduled an appointment for an additional massage in two weeks. I am trying hard to include massage in my training, but it is often difficult to make the time. I tell myself that a massage every now and then will improve my gains more than an hour run would in order to justify it.
As far as today goes, I am feeling better, but I didn't make it out of bed to swim this morning either. The pool is closed in the afternoons for lap swim so I am debating to spin or not. I have a long brick scheduled for tomorrow and I think working out today may make my head cold worse. I am leaning towards taking the day off and being fully rested for this weekends events.
Wednesday, January 12, 2011
Hours at the gym
Due to a slow start this morning because of a mild headache, I had to fit my training in between work and dinner. After work I flew home to change and grab some clothes, fed the cats and much to their dismay, immediately left to hit the pool. I love the decision to switch to afternoon swim training because their are fewer people in the pool to share the lanes with. I managed to get half of my workout in before anyone else showed up.
Today was a moderate swim that consisted of an 800m swim, 800m pull, 300m kick and 100 swim to cool down. Everything went well until I made it to the kick portion. My kick is so weak that it takes me forever to go anywhere. Since there was no one at the pool the lifeguards were staring at me and I felt like an idiot. I rapidly turned around and grabbed a pair of fins to help out. It was cheating a little, but I still got the leg burn so I let it go.
After the swim, I changed and ran upstairs to the track for a nice 45 minute tempo run. I am not sure if it is mental or factual, but I believe my pace is picking up while still maintaining a low heart rate. Tonight's run was fantastic, because Kayleigh decided to join me as soon as she got off of work. There was also a roller hockey match being played on the court below to assist with taking the boredom out of running in small circles. With everything going on around me, the time went passed quickly.
Training
Swim: 2000m
Run: 45 min
Today was a moderate swim that consisted of an 800m swim, 800m pull, 300m kick and 100 swim to cool down. Everything went well until I made it to the kick portion. My kick is so weak that it takes me forever to go anywhere. Since there was no one at the pool the lifeguards were staring at me and I felt like an idiot. I rapidly turned around and grabbed a pair of fins to help out. It was cheating a little, but I still got the leg burn so I let it go.
After the swim, I changed and ran upstairs to the track for a nice 45 minute tempo run. I am not sure if it is mental or factual, but I believe my pace is picking up while still maintaining a low heart rate. Tonight's run was fantastic, because Kayleigh decided to join me as soon as she got off of work. There was also a roller hockey match being played on the court below to assist with taking the boredom out of running in small circles. With everything going on around me, the time went passed quickly.
Training
Swim: 2000m
Run: 45 min
Hard Morning
Yesterday began at 4am in order to get in a moderate spin before work. QR and I ripped apart mile after mile of an imaginary highway for close to 2 and a half hours. I decided to start watching the "Band of Brothers" series again in order to help pass the time, so I made it through the first disk after one workout. Near the end of the ride I was struggling to keep up my pace and heart rate and I realized that in my rush to jump on the bike and get going I didn't have any Clif Shot or Bloks within reach. I started to crash rather rapidly after an hour and fifty minutes. I struggled through the rest of the ride and made a note to myself not to forget about training nutrition in the future.
After my spin, the work day was sort of exhausting. I felt depleted the whole day, but not necessarily in a bad way. It was almost a euphoric state of relaxation knowing that the hardest part of the day was over and I could glide into the afternoon workout. It turns out I glided right past the afternoon workout as well.
When I got home, my knee was still sort of aggravated from this weekends long run so I decided to pass on the track. I have not missed very workouts so I don't regret it, there is no point in jamming in every training session if my knee is busted in May. Tonight I will head to the track and make it up as well as try out my new shoes.
Training
Spinning 2:20
After my spin, the work day was sort of exhausting. I felt depleted the whole day, but not necessarily in a bad way. It was almost a euphoric state of relaxation knowing that the hardest part of the day was over and I could glide into the afternoon workout. It turns out I glided right past the afternoon workout as well.
When I got home, my knee was still sort of aggravated from this weekends long run so I decided to pass on the track. I have not missed very workouts so I don't regret it, there is no point in jamming in every training session if my knee is busted in May. Tonight I will head to the track and make it up as well as try out my new shoes.
Training
Spinning 2:20
Tuesday, January 11, 2011
Off day
Yesterday I had a scheduled day off and it was fantastic. I was not sore or tired, but it was nice to be a bum and sleep in until 6:30. It is also slightly funny that I now think 6:30 is sleeping in.
Since I didn't have training, I finally went and bought a new pair of shoes. I picked up some new Asics at my favorite running store, Bell's Running. It is like a full service gas station once you walk into the doors. I knew that I was way overdue for a new pair of running shoes, but the difference is amazing. My old shoes were so worn out, they provided no cushion at all. I'm excited to go and and run this evening.
Training:
Rest day
Since I didn't have training, I finally went and bought a new pair of shoes. I picked up some new Asics at my favorite running store, Bell's Running. It is like a full service gas station once you walk into the doors. I knew that I was way overdue for a new pair of running shoes, but the difference is amazing. My old shoes were so worn out, they provided no cushion at all. I'm excited to go and and run this evening.
Training:
Rest day
Sunday, January 9, 2011
Busy Tri Weekend
I finally decided to take the time and set up an appointment to have my bike fit properly to me. I have had QR for about 6 months and never took the time to do it. When I was racing sprint and olympic distance tri's, I didn't really notice any uncomfortable feelings; however now that I have been spending 3 to 5 hours on the bike at a time, it was starting to hurt. As it turns out, I should have done it along time ago,
First, I found out that my left leg is 2cm shorter than my right. To correct it, I had to have lifts put into my cleats. Second, since I am duck footed, I had to have new pedals installed that allow me to pedal naturally instead of forcing my heels out and causing discomfort. The last big thing was that my shoes were to narrow and long, so I purchased new shoes. I rode it for a couple of hours after the fit, and everything added up to pure magic. The fit was definitely worth it.
At the tri store where I received my bike fit, they have tri club and it turned out the club had a busy weekend of events. I decided to check them out as well. The first event was a seminar on how to determine and improve your tri weaknesses. I would probably have skipped this lecture, but my wallet fell out of my pocket at home and I had to go hoe and come back in order to pay for all of my new goodies and get QR back (they held her ransom while I was gone).
The lecture did turn out well. I came home and broke out all of the tri's I ran last year and calculated the percentage of improvement necessary to beat the winner in my age group. Surprise, surprise, my weakness is running. If I wanted to be more competitive, I would need to raise my run times by 30%. My swim and bike times are within 10% of the leaders on average, so I see lots of practice in my future.
The speaker also discussed setting goals and benchmarks so you can judge how your season is going. I pretty much already do this; I set goals for the season and each race. At this point it is to always improve and not get burned out. The main goal for this season is completing Ironman St. George.
The club also had a swim clinic this afternoon, so I popped into it. I am really glad I went to this. I finally learned how to kick correctly; however it wares me out faster so I have to relearn my whole stroke and find patience and relaxation in my swimming. We did a lot of drills that focused on body position in the water to go along with the kick, so that was nice.
I also learned how to back stroke. In the Marines they teach the elementary backstroke so I wasn't sure how to swim the correct backstroke and I always avoided it to avoid looking silly. Now I know how to do it, but I still look silly so I may hold off on future back stroke training. My side stroke is fast and I prefer to do this when I need to alternate strokes anyways. I have always been curious why backstroke is always the second stroke and not side, who knows.
The last thing I learned how to do was flip turn. I have screwed around with this in the past but I am always to far away or panic and quit trying. After doing it 10-15 times, I am confident I will start utilizing flip turns in my training. It will make me look that more bad ass.
After the swim, I returned to my rec center to take on my long run (I said it was busy weekend). With a snow storm in full effect I didn't think it would be a great idea to run outside, so I chose mind numbing circles instead. I was scheduled to run for 1:50 but only ran for 1:10. My left knee started to ache, maybe because it is shorter, and I didn't want to continue and risk impeding other training events this week. I think I am going to go shoe shopping tomorrow and see if I can pick something up to help alleviate the fact that I am a freak.
Training this weekend:
Bike: 2hrs
Swim:1000m
Run: 1:10
First, I found out that my left leg is 2cm shorter than my right. To correct it, I had to have lifts put into my cleats. Second, since I am duck footed, I had to have new pedals installed that allow me to pedal naturally instead of forcing my heels out and causing discomfort. The last big thing was that my shoes were to narrow and long, so I purchased new shoes. I rode it for a couple of hours after the fit, and everything added up to pure magic. The fit was definitely worth it.
At the tri store where I received my bike fit, they have tri club and it turned out the club had a busy weekend of events. I decided to check them out as well. The first event was a seminar on how to determine and improve your tri weaknesses. I would probably have skipped this lecture, but my wallet fell out of my pocket at home and I had to go hoe and come back in order to pay for all of my new goodies and get QR back (they held her ransom while I was gone).
The lecture did turn out well. I came home and broke out all of the tri's I ran last year and calculated the percentage of improvement necessary to beat the winner in my age group. Surprise, surprise, my weakness is running. If I wanted to be more competitive, I would need to raise my run times by 30%. My swim and bike times are within 10% of the leaders on average, so I see lots of practice in my future.
The speaker also discussed setting goals and benchmarks so you can judge how your season is going. I pretty much already do this; I set goals for the season and each race. At this point it is to always improve and not get burned out. The main goal for this season is completing Ironman St. George.
The club also had a swim clinic this afternoon, so I popped into it. I am really glad I went to this. I finally learned how to kick correctly; however it wares me out faster so I have to relearn my whole stroke and find patience and relaxation in my swimming. We did a lot of drills that focused on body position in the water to go along with the kick, so that was nice.
I also learned how to back stroke. In the Marines they teach the elementary backstroke so I wasn't sure how to swim the correct backstroke and I always avoided it to avoid looking silly. Now I know how to do it, but I still look silly so I may hold off on future back stroke training. My side stroke is fast and I prefer to do this when I need to alternate strokes anyways. I have always been curious why backstroke is always the second stroke and not side, who knows.
The last thing I learned how to do was flip turn. I have screwed around with this in the past but I am always to far away or panic and quit trying. After doing it 10-15 times, I am confident I will start utilizing flip turns in my training. It will make me look that more bad ass.
After the swim, I returned to my rec center to take on my long run (I said it was busy weekend). With a snow storm in full effect I didn't think it would be a great idea to run outside, so I chose mind numbing circles instead. I was scheduled to run for 1:50 but only ran for 1:10. My left knee started to ache, maybe because it is shorter, and I didn't want to continue and risk impeding other training events this week. I think I am going to go shoe shopping tomorrow and see if I can pick something up to help alleviate the fact that I am a freak.
Training this weekend:
Bike: 2hrs
Swim:1000m
Run: 1:10
Friday, January 7, 2011
Shuffle Shuffle Shuffle, Heart Rate Shuffle
At first I was having a hard time buying into heart rate training on the run. When I try to keep my heart rate in an aerobic zone, I run over a 10 min/mile pace. After spending a few hours on MAO reading the forum and searching for reassurance that it was the right thing to, I found numerous stories about people that had similar fears but have improved by sticking with the program.
I think the best example was a guy that was convinced he could run a sub 3 hour marathon but when he trained with an aerobic heart rate he was at a 10 min pace as well. To prove a point, the coaches pulled up his Kona marathon time and he finished with a 10 min pace as well. He could run fast sure, but after the bike and swim, his body was only able to go as fast as it could aerobically. It sealed the deal.
This evening I went to the track and checked my ego at the door. I averaged a 157 bpm pace, ran well over 10 min/mile, but I stuck to the program. It was frustrating watching all of the people I knew I could blow away passing me. Then I noticed something, they would go for 5 or 6 min and then walk or stop completely. I was the first one there and the last to leave, so even though I was going slow as hell I out ran every single one of them (that just makes me feel good about myself). I am sold and will stick to heart rate training through St. George. I cant wait for the improvement to show.
Today's workout:
Swim 2000m, Run 50 min
I think the best example was a guy that was convinced he could run a sub 3 hour marathon but when he trained with an aerobic heart rate he was at a 10 min pace as well. To prove a point, the coaches pulled up his Kona marathon time and he finished with a 10 min pace as well. He could run fast sure, but after the bike and swim, his body was only able to go as fast as it could aerobically. It sealed the deal.
This evening I went to the track and checked my ego at the door. I averaged a 157 bpm pace, ran well over 10 min/mile, but I stuck to the program. It was frustrating watching all of the people I knew I could blow away passing me. Then I noticed something, they would go for 5 or 6 min and then walk or stop completely. I was the first one there and the last to leave, so even though I was going slow as hell I out ran every single one of them (that just makes me feel good about myself). I am sold and will stick to heart rate training through St. George. I cant wait for the improvement to show.
Today's workout:
Swim 2000m, Run 50 min
Its good to squeeze in volunteer work
Yesterday after work, a few co-workers and myself prepared a meal and served it to a handful of appreciative folks at one of the smaller homeless shelters in town. The last time we volunteered I planned on eating afterwards and the aromas of the meal drove me bonkers. This time I was prepared and ran home to eat prior to going. I also convinced myself that it was good for training because my food would be partially digested before I saddled up for my tempo ride scheduled later on in the evening.
There were not as many meals served as usual so it did not take any time at all to make sure everyone had seconds or thirds. I was home by 7:45 to begin my ride. I had a planned 1:15 tempo ride and it went great. I was able to keep my heart rate near the upper threshold and my legs felt great. For the first time in a few weeks it went really swell and I was not uncomfortable on the bike.
I did decide that I need to go in and get a professional fit. I keep tinkering with things on my own, but I need to let the pros get it right on the first go. It would probably take care of a lot of the uncomfortable feelings I have in the aero position. I should have had a fit right after I purchased it 6 months ago, but hey, I'm a slacker.
I followed last nights ride with a 2000m swim this morning. I was supposed to complete a workout heavy on kick drills, but the pool was packed so I skipped it and swam a 800m, pull 800m and swam 400m. It was easier to do while sharing a lane and I didn't feel like an idiot. That workout was supposed to be tomorrow so I will swap them and work on my kick Saturday.
I forgot what it is like to train hard again, and I love the way my body feels. This semi-sore all of the time but always energetic feeling was lost while I was rehabbing my knee. I'm glad I found it again.
There were not as many meals served as usual so it did not take any time at all to make sure everyone had seconds or thirds. I was home by 7:45 to begin my ride. I had a planned 1:15 tempo ride and it went great. I was able to keep my heart rate near the upper threshold and my legs felt great. For the first time in a few weeks it went really swell and I was not uncomfortable on the bike.
I did decide that I need to go in and get a professional fit. I keep tinkering with things on my own, but I need to let the pros get it right on the first go. It would probably take care of a lot of the uncomfortable feelings I have in the aero position. I should have had a fit right after I purchased it 6 months ago, but hey, I'm a slacker.
I followed last nights ride with a 2000m swim this morning. I was supposed to complete a workout heavy on kick drills, but the pool was packed so I skipped it and swam a 800m, pull 800m and swam 400m. It was easier to do while sharing a lane and I didn't feel like an idiot. That workout was supposed to be tomorrow so I will swap them and work on my kick Saturday.
I forgot what it is like to train hard again, and I love the way my body feels. This semi-sore all of the time but always energetic feeling was lost while I was rehabbing my knee. I'm glad I found it again.
Thursday, January 6, 2011
On the Road Again
It has been a crazy 3 weeks since my last post, but I chose to train rather than blog. I am going to have to try to utilize my time better.
The weather finally turned in lovely Colorado and I lost the ability to train outside. Ever since I lived in Hawaii a few years ago I have lost my tolerence for the cold. No longer am I able to wear sandals 365 days a year and go outside with no jacket. With this in mind I have retreated in doors for training purposes.
This means lots of meaningless hours zoned out on the trainer watching movies on netflix and trying not go crazy checking my form every 30 seconds in the mirror next to my bike. I think you ride harder on a trainer as well, because there is no free wheeling at all. I purchased a compu-trainer for myself for Christmas, so once I get that all hooked up I will be riding the St. George Course on a weekly basis.
I have also had to retreat indoors for run training as well. It is still a toss up on whether I prefer mindless steps on the treadmill or multiple laps on .10 mile track. So far the track has the advantage because it is too difficult to maintain my heart rate on the treadmill.
I have also recently decided to check my ego at the door. I know that I am not the greatest runner but I try to maintain a 8 min per mile pace on my long runs. However I have noticed when I keep up that pace I am pushing my body into an anerobic state. When I am on the treadmill, in order to keep my heart rate aeorbic, I am running 11 or 12 minute miles. It was a reality check that I am not in as good of shape as I thought I was. It is ok though, because I have put my faith in "The Grip" and his training methods and in a few months I will see results.
The weather finally turned in lovely Colorado and I lost the ability to train outside. Ever since I lived in Hawaii a few years ago I have lost my tolerence for the cold. No longer am I able to wear sandals 365 days a year and go outside with no jacket. With this in mind I have retreated in doors for training purposes.
This means lots of meaningless hours zoned out on the trainer watching movies on netflix and trying not go crazy checking my form every 30 seconds in the mirror next to my bike. I think you ride harder on a trainer as well, because there is no free wheeling at all. I purchased a compu-trainer for myself for Christmas, so once I get that all hooked up I will be riding the St. George Course on a weekly basis.
I have also had to retreat indoors for run training as well. It is still a toss up on whether I prefer mindless steps on the treadmill or multiple laps on .10 mile track. So far the track has the advantage because it is too difficult to maintain my heart rate on the treadmill.
I have also recently decided to check my ego at the door. I know that I am not the greatest runner but I try to maintain a 8 min per mile pace on my long runs. However I have noticed when I keep up that pace I am pushing my body into an anerobic state. When I am on the treadmill, in order to keep my heart rate aeorbic, I am running 11 or 12 minute miles. It was a reality check that I am not in as good of shape as I thought I was. It is ok though, because I have put my faith in "The Grip" and his training methods and in a few months I will see results.
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