Medium Recovery Run
I decided to do my medium recovery run on the hamster wheel today. Mostly it was because I wanted to catch a spinning class after the run thereby fulfilling my brick training day, and partly because I was being a sissy and didn't want to run or ride in the cold. It's all good. In the interest of time I did the run first. It took about 42 minutes to do the 5 miles. I planted myself at an 8 minute pace and threw in 3 hill climbs with a 7% grade. I maintained the 8 minute/mile pace for the 1/4 mile hills.
I was using my heart rate monitor, but it was doing some funky things. One minute it would be reading what seemed like a normal heart rate for my exertion. It would suddenly drop out to below 100 or jump to over 200. Needless to say, the heart rate info was useless.
Endurance Spinning
I finished up my run just in time to cruise on down to a spinning class. It was kind of a boring endurance class with stretches of 8 to 10 minutes of varying levels of tension. As boring as these endurance sessions can be I try to stay focused and visualizing the road and the race courses of the duathlons. If I can stay focused and visualize the courses I think it will give me an advantage when I actually get out there. That is what the cycling portion of the triathlon/duathlon race is endurance. I'm not going to win a race in this section. I'm not doing any sprints to the finish, but if I can get through it with a descent time and plenty of gas left in my legs for the run. Well, that would just be fantastic. It was 60 minutes of endurance spinning.
Wednesday, January 31, 2007
1/30/2007 Short Recovery Run
It was just cooooold today, but that wasn't going to keep me from getting out to do my short recovery run. After I dropped my little girl off at school I zipped over to Central Park to use the walking/jogging path. I only passed one other person foolish enough to be out on such a frigid day. The temperature said 20 degrees, but it felt like it was in the low teens with the wind whipping across the park. I kept the pace slow and did the 3.5 mile loop in 30 minutes.
I had a dream last night that I ran the Flying Pig in 3 hours and 39 minutes. I can only remember being at the end of the race and looking at my watch as my friend Chad ran up to me to ask how I did. I was extremely excited with the finish. Is this a glimpse into the future? I guess time will tell.
I had a dream last night that I ran the Flying Pig in 3 hours and 39 minutes. I can only remember being at the end of the race and looking at my watch as my friend Chad ran up to me to ask how I did. I was extremely excited with the finish. Is this a glimpse into the future? I guess time will tell.
Monday, January 29, 2007
1/29/2007 Strength Training
There is nothing particularly interesting to report here. After my long run yesterday it felt good to do some strength to warm up and stretch out tight muscles. I really felt very good though and didn't notice any pain or soreness until I started to stretch and work.
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 20 lbs. = 75 seconds each (about 15 reps)
2 sets shoulder press 20 lbs. = 75 seconds each (about 15 reps)
Walking lunges = width of court/back doing lat raises with 15lb. wts.
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Clamshell Crunches with 10 lb. ball = 2x25
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 20 lbs. = 75 seconds each (about 15 reps)
2 sets shoulder press 20 lbs. = 75 seconds each (about 15 reps)
Walking lunges = width of court/back doing lat raises with 15lb. wts.
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Clamshell Crunches with 10 lb. ball = 2x25
1/28/2007 Long Run
30 degrees doesn't sound so bad especially considering the conditions that mountain climbers regularly endure in the book I'm reading No Shortcuts to the Top by Ed Viesturs. Reading about temperatures and conditions that will cause you frostbite on exposed skin within minutes really puts things in perspective. How could I not go out on my long run just because of a little cold and snow. Some extra layers and Phedippidations on the iPod to keep my mind off the cold, and I was good to go.
The only thing I didn't think about was visibility. If I decide to do some snow running again I'll have to be prepared with some sort of glasses to keep the snow out of my eyes. It was more of an annoyance than anything, but it could've been more than annoyance if I didn't see some ice and busted my ass.
Distance: 11 miles
Avg. HR: 144
Max HR: 170
Total Time: 1:37.05
Pace: 8:49 min/mile
The pace was a little faster than I had intended, but I felt very comfortable the whole time. I tried to keep my heart rate down, but I was in a heightened state with the snow, and the fear of slipping. I still felt relatively relaxed and good with the pace.
The only thing I didn't think about was visibility. If I decide to do some snow running again I'll have to be prepared with some sort of glasses to keep the snow out of my eyes. It was more of an annoyance than anything, but it could've been more than annoyance if I didn't see some ice and busted my ass.
Distance: 11 miles
Avg. HR: 144
Max HR: 170
Total Time: 1:37.05
Pace: 8:49 min/mile
The pace was a little faster than I had intended, but I felt very comfortable the whole time. I tried to keep my heart rate down, but I was in a heightened state with the snow, and the fear of slipping. I still felt relatively relaxed and good with the pace.
Sunday, January 28, 2007
1/27/2007 Brick
Now that we are in the midst of a true winter season the days that it reaches above freezing are fewer, and those above freezing that coincide with my days off are rare. When I saw the thermometer say 40 degrees F there was very little that was going to keep me from getting out for a ride and a run. Unlike last year where I barely did any brick training at all I'm trying to start my brick training early and doing it regularly until the season starts. I want to get my body acclimated to that feeling of jumping off the bike and starting the run. I think that might have been part of my cramping problem last year.
Even though I was doing double duty I still wanted to keep the intensity pretty low. I didn't push it to hard on the bike, and with my computer not working I only had feeling to guide me. I kept a fairly brisk cadence and the tension low. The only time I really broke a sweat was going up the hill on Benton Rd. I still maintained a high cadence up the hill and geared down.
Since it was only scheduled as a short recovery run day I kept the run relatively brief and easy. I jogged at a very slow pace to start out until the legs loosened up and then stretched it out a bit, but still kept it slow.
1:08.34 Bike 17 mile
1:40 transition
23:00 Run 2.5 mile
Even though I was doing double duty I still wanted to keep the intensity pretty low. I didn't push it to hard on the bike, and with my computer not working I only had feeling to guide me. I kept a fairly brisk cadence and the tension low. The only time I really broke a sweat was going up the hill on Benton Rd. I still maintained a high cadence up the hill and geared down.
Since it was only scheduled as a short recovery run day I kept the run relatively brief and easy. I jogged at a very slow pace to start out until the legs loosened up and then stretched it out a bit, but still kept it slow.
1:08.34 Bike 17 mile
1:40 transition
23:00 Run 2.5 mile
Friday, January 26, 2007
1/25/2007 Strength, Core & Spinning
Strength
Elliptical = 8 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 20 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts.
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Core Class
We did something a little different during the 30 minute core class today. Using a 10 lb. dumb bell we did some side bends, pulled across the chest, and what sparkpeople calls a banana. After ditching the weight we did some work with a medicine ball and a bosu. It felt particularly good after a tough and stressful day at work.
Interval Spinning
It was my favorite class Interval Spinning today. The class was broken down into fairly large intervals. We did a couple of 5 minute intervals with moderate resistance. I tried to maintain a heart rate in the mid 150's. We went on to do a 10 minute standing at a higher heart rate. After a recovery we did another 10 minute interval set. It was 2 minutes sub-threshold, 3 minutes standing high heart rate and then repeat bringing the heart rate down to sub-threshold, and then standing for 3 minutes picking the heart rate back up. We finished out with a recovery. I must have missed something because it was a packed 70 minute workout.
Elliptical = 8 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 20 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts.
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Core Class
We did something a little different during the 30 minute core class today. Using a 10 lb. dumb bell we did some side bends, pulled across the chest, and what sparkpeople calls a banana. After ditching the weight we did some work with a medicine ball and a bosu. It felt particularly good after a tough and stressful day at work.
Interval Spinning
It was my favorite class Interval Spinning today. The class was broken down into fairly large intervals. We did a couple of 5 minute intervals with moderate resistance. I tried to maintain a heart rate in the mid 150's. We went on to do a 10 minute standing at a higher heart rate. After a recovery we did another 10 minute interval set. It was 2 minutes sub-threshold, 3 minutes standing high heart rate and then repeat bringing the heart rate down to sub-threshold, and then standing for 3 minutes picking the heart rate back up. We finished out with a recovery. I must have missed something because it was a packed 70 minute workout.
Wednesday, January 24, 2007
1/24/2007 Medium Recovery Run with Hills!
I had a few choices for getting in my run today. I could: A. get up at 5 am after getting to bed 4 hours prior at 1 am because I worked late. By doing that I could run outside in the dark. B. eat lunch early and squeeze in my run in to my 45 minute lunch. It would be a little shorter run, but I wouldn't have to get up as early or miss spending time with my family in the evening. C. run after work and not get home until close to 8 pm.
I may be crazy, but I'm not so crazy that I'm going to give up all my sleep and family time for some running. B was the only sane choice, and it turned out to be a really good choice. In addition to saving on some sleep time and undo stress on my marriage (She's already extremely understanding and supportive of my activities, why push it?) I got a chance to rediscover some great running around my work in a neighborhood I used to live. It's a great little urban neighborhood with lots of hills for these runs that require hills.
It was a shorter run than the schedule called for, so I had to make it count. I set a pace that felt like a good medium pace and just tried to keep it over the course of the run which covered 3 good size hills to climb and many smaller climbs and descents. It was a great run and energy boost in the middle of the day. It is something I will definitely be taking advantage of in the future.
It was a 4 mile route that took 32 minutes with an 8 minute pace.
I may be crazy, but I'm not so crazy that I'm going to give up all my sleep and family time for some running. B was the only sane choice, and it turned out to be a really good choice. In addition to saving on some sleep time and undo stress on my marriage (She's already extremely understanding and supportive of my activities, why push it?) I got a chance to rediscover some great running around my work in a neighborhood I used to live. It's a great little urban neighborhood with lots of hills for these runs that require hills.
It was a shorter run than the schedule called for, so I had to make it count. I set a pace that felt like a good medium pace and just tried to keep it over the course of the run which covered 3 good size hills to climb and many smaller climbs and descents. It was a great run and energy boost in the middle of the day. It is something I will definitely be taking advantage of in the future.
It was a 4 mile route that took 32 minutes with an 8 minute pace.
Tuesday, January 23, 2007
1/23/2007 Strength & Short Recovery Run
Strength Training
I was feeling a bit sore this morning from the long run yesterday. The strength training felt pretty good in getting my muscles warmed up and stretched out. I can really see where these particular exercises are beneficial to cyclists and runners. A couple of areas that are the most sore, around my knees and hips, are targets for strength. muy good.
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 20 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts.
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Clamshell Crunches with 10 lb. ball = 2x25
Short Recovery Run
While I was at the gym I decided to do my short recovery run on the hamster wheel (treadmill). I felt a little stiff and sore in all the right places from Monday's long run. Actually, I don't know if I even mentioned why I moved my long run to Monday in my last post. The short answer is I felt like crap on Sunday. I decided to push the long run to Monday and get in an extra rest day. In hindsight it was the right decision. I felt much better on Monday and even though I was stiff on Tuesday's workout I wasn't in any real pain. Listening to my body and resting when my body tells me to is going to be key in not getting hurt.
I kept about a 9 minute pace for 3 miles for a total of 27 minutes. I kept an eye on my heart rate and it stayed in the mid to high 130's during the run.
I was feeling a bit sore this morning from the long run yesterday. The strength training felt pretty good in getting my muscles warmed up and stretched out. I can really see where these particular exercises are beneficial to cyclists and runners. A couple of areas that are the most sore, around my knees and hips, are targets for strength. muy good.
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 20 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts.
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Clamshell Crunches with 10 lb. ball = 2x25
Short Recovery Run
While I was at the gym I decided to do my short recovery run on the hamster wheel (treadmill). I felt a little stiff and sore in all the right places from Monday's long run. Actually, I don't know if I even mentioned why I moved my long run to Monday in my last post. The short answer is I felt like crap on Sunday. I decided to push the long run to Monday and get in an extra rest day. In hindsight it was the right decision. I felt much better on Monday and even though I was stiff on Tuesday's workout I wasn't in any real pain. Listening to my body and resting when my body tells me to is going to be key in not getting hurt.
I kept about a 9 minute pace for 3 miles for a total of 27 minutes. I kept an eye on my heart rate and it stayed in the mid to high 130's during the run.
1/22/2007 Long Run
After some consideration regarding the lactate threshold I've come to a couple of conclusions. The first is that there is little to know chance that I'll get the professional testing done in the near future if ever. The second is that just knowing this information was a wakeup call. I went back and re-examined the training plan that I pulled from the Flying Pig Marathon with fresh eyes. It does say to run the long runs at about a 1-2 minute slower pace than you plan on running the marathon. I decided to take this into consideration for my long run this week.
I decided to go hamster-style on the treadmill today. It's cold and there is still a lot of ice on the roads and sidewalks. The gym is available so I am taking advantage. I was concerned that it would be really boring. It really wasn't so bad. I had my iPod with a new episode of Phedippidations for an hour, and then some music to pick up the last 30 minutes. Running on the treadmill gave me the opportunity to park the pace at a 9:13 pace to see how I felt at that pace and what my heart rate would do at that pace.
I felt very good at that pace. My breathing was very easy, and my heart rate stayed in the 130's. Judging by that I think I have a good pace that is probably sub-lactate threshold. It is about 1 1/2 to 2 minutes below my goal pace, so it fulfills all the criteria for a good long run pace. When I get back out on the road I'll try to hold it to 130's to low 140's for long runs from now on.
I couldn't keep it down the whole time. Running at a slower pace the whole time was kind of boring so I kicked on the last mile up to a 7:15 pace. It was nice to know that after 9 miles I had plenty of gas left to kick it. More evidence that the 9 minute pace is a good long run pace.
Total Time: 1:30.00
Avg hr: 137
Peak hr: 165
Min hr: 107
Total Cal 1163
9:13 Pace Miles
7:15 Pace - Last Mile
I decided to go hamster-style on the treadmill today. It's cold and there is still a lot of ice on the roads and sidewalks. The gym is available so I am taking advantage. I was concerned that it would be really boring. It really wasn't so bad. I had my iPod with a new episode of Phedippidations for an hour, and then some music to pick up the last 30 minutes. Running on the treadmill gave me the opportunity to park the pace at a 9:13 pace to see how I felt at that pace and what my heart rate would do at that pace.
I felt very good at that pace. My breathing was very easy, and my heart rate stayed in the 130's. Judging by that I think I have a good pace that is probably sub-lactate threshold. It is about 1 1/2 to 2 minutes below my goal pace, so it fulfills all the criteria for a good long run pace. When I get back out on the road I'll try to hold it to 130's to low 140's for long runs from now on.
I couldn't keep it down the whole time. Running at a slower pace the whole time was kind of boring so I kicked on the last mile up to a 7:15 pace. It was nice to know that after 9 miles I had plenty of gas left to kick it. More evidence that the 9 minute pace is a good long run pace.
Total Time: 1:30.00
Avg hr: 137
Peak hr: 165
Min hr: 107
Total Cal 1163
9:13 Pace Miles
7:15 Pace - Last Mile
Sunday, January 21, 2007
1/20/2007 Short Recovery Run & Early Assessment
Saturday I put on my training schedule a brick day with some cycling and a short recovery run. I've made this schedule knowing that I have to be flexible about things, and sometimes I just can't do all that I hope. This is one of those days. I ended up working early; it was quite cold, and I just feel kind of wiped out. The combinations of excuses lead me to doing only the recovery run. It is what it is, and I'm not going to feel bad about missing a workout, because it was during this run that I began to re-think my marathon training.
Before I get into that let's knock out the stats for this particular run. I made an effort to run sloooow. The goal was to keep my heart rate in the 130's, which I did. I ran for 30 minutes for a total of 2.6 miles. It was fairly cold in the mid 30's and sunny. I ran on the Lunken Airport path, so it was a nice flat easy recovery run. It was just what I needed.
I was listening to Simply Stu the other day, and he was talking to a trainer about lactate threshold. More specifically what caught my attention was that they were talking about intensity levels of longer workouts for endurance athletes. It's interesting information, and something that I need to explore further. The short of it is that I am running to fast with too high of a heart rate on my recovery and long runs. I need to be slowing down to get below my lactate threshold. It is going to be the key to building my endurance for the marathon. It is something I need read more about. More to come...
Before I get into that let's knock out the stats for this particular run. I made an effort to run sloooow. The goal was to keep my heart rate in the 130's, which I did. I ran for 30 minutes for a total of 2.6 miles. It was fairly cold in the mid 30's and sunny. I ran on the Lunken Airport path, so it was a nice flat easy recovery run. It was just what I needed.
I was listening to Simply Stu the other day, and he was talking to a trainer about lactate threshold. More specifically what caught my attention was that they were talking about intensity levels of longer workouts for endurance athletes. It's interesting information, and something that I need to explore further. The short of it is that I am running to fast with too high of a heart rate on my recovery and long runs. I need to be slowing down to get below my lactate threshold. It is going to be the key to building my endurance for the marathon. It is something I need read more about. More to come...
Saturday, January 20, 2007
Running Form Analysis 8
Some more words of wisdom from Bob Roncker of Bob Roncker's Running Spot. If you'd like to read all the entries go here. You can also check out the always excellent podcast Phedippidations Episode #79 for some great tips on running hills.
Hello,
The running form descriptions mentioned earlier generally have to do with running on level ground. With slight variations we handle hills a little differently.
Aspects of Up Hill Running
Going uphill is sprinting in disguise. You can get fatigued quite quickly due to fighting gravity. Let the hill be your ally, but also exercise a bit of caution.
· Swing your arms a bit more vigorously. This raises your center of gravity and lifts you up.
· Listen to your breathing patterns. You do not want to be completely out of breath. Think like a person riding a multi-speed bicycle up a steep incline. Change gears to maintain the same effort, not the same speed.
· Your will probably be landing a little more up on your forefoot.
· Lifting heavy quadriceps (thigh) muscles is tiring. Maintain a crisp rhythm with short fast steps.
· Keep your head up and lean a bit forward.
· Be positive when it comes to hills. Imagine yourself rolling over the hill - almost as if it isn't there.
· Concentrate on keeping your upper body relaxed, while you let your legs do the work.
· As you crest each hill, focus on running all the way over the top until your reach the flat, and pick up your regular running rhythm again.
Aspects of Down Hill Running
This can be your secret weapon. Now, take advantage of gravity to go faster. However, going downhill can be more stressful on the quads and knee joints.
· The best way to run downhill is to lean (at the ankles) into it, to the point that you feel you're about to fall on your face. Be like the ski jumper. Maintain a straight tall posture.
· Your legs will begin turning over faster as you use short, quick strides. If you find yourself getting out of control, raise your elbows to the side. This is similar to a tightrope walker who holds a pole for balance. I call this the Wings. You might want to practice your downhill running on a soft gentle slope at first until you become proficient and comfortable with the feeling.
· Try keeping your foot strike below your center of gravity. This reduces shock to the body. On training runs you may wish to use short mincing steps as you weave back and forth while descending - as if you are a skier doing the slalom event. I call this the Snake. This technique can be much less stressful on your joints.
Those of you just beginning hill workouts will likely find hills a struggle at first, but, before long, hills become more of a friendly challenge than a mortal enemy. The more you run hills, the more you'll find yourself adjusting to them automatically and your stride shifting to "hill mode" without any thought or effort.
Bob
Hello,
The running form descriptions mentioned earlier generally have to do with running on level ground. With slight variations we handle hills a little differently.
Aspects of Up Hill Running
Going uphill is sprinting in disguise. You can get fatigued quite quickly due to fighting gravity. Let the hill be your ally, but also exercise a bit of caution.
· Swing your arms a bit more vigorously. This raises your center of gravity and lifts you up.
· Listen to your breathing patterns. You do not want to be completely out of breath. Think like a person riding a multi-speed bicycle up a steep incline. Change gears to maintain the same effort, not the same speed.
· Your will probably be landing a little more up on your forefoot.
· Lifting heavy quadriceps (thigh) muscles is tiring. Maintain a crisp rhythm with short fast steps.
· Keep your head up and lean a bit forward.
· Be positive when it comes to hills. Imagine yourself rolling over the hill - almost as if it isn't there.
· Concentrate on keeping your upper body relaxed, while you let your legs do the work.
· As you crest each hill, focus on running all the way over the top until your reach the flat, and pick up your regular running rhythm again.
Aspects of Down Hill Running
This can be your secret weapon. Now, take advantage of gravity to go faster. However, going downhill can be more stressful on the quads and knee joints.
· The best way to run downhill is to lean (at the ankles) into it, to the point that you feel you're about to fall on your face. Be like the ski jumper. Maintain a straight tall posture.
· Your legs will begin turning over faster as you use short, quick strides. If you find yourself getting out of control, raise your elbows to the side. This is similar to a tightrope walker who holds a pole for balance. I call this the Wings. You might want to practice your downhill running on a soft gentle slope at first until you become proficient and comfortable with the feeling.
· Try keeping your foot strike below your center of gravity. This reduces shock to the body. On training runs you may wish to use short mincing steps as you weave back and forth while descending - as if you are a skier doing the slalom event. I call this the Snake. This technique can be much less stressful on your joints.
Those of you just beginning hill workouts will likely find hills a struggle at first, but, before long, hills become more of a friendly challenge than a mortal enemy. The more you run hills, the more you'll find yourself adjusting to them automatically and your stride shifting to "hill mode" without any thought or effort.
Bob
Thursday, January 18, 2007
1/18/2006 Goal Pace Run, Strength, Core & Spinning
Goal Pace Run -Early in the morning
Due to a ridiculously early morning it was a treadmill run this morning. The schedule called for a 5 mile goal pace run, but I was running short on time. I did the best I could and managed to get 5.25 miles in total. I did a one mile warm up to get the blood flowing and loosened up after yesterdays epic running/hill climbing extravaganza. I followed that up with a 4 mile run at my goal pace. The question I am faced with is: what is my goal pace? I know that I want to do a sub-4 hour marathon, which I am fairly certain I can do with the training. It would be really cool to run a Boston qualifying time on my first outing. Probable? Maybe not. Possible? I think so. I think I can, I think I can. Okay, let's go for it.
Strength - Later that day
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 20 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts.
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Core Class - Seriously more gluts?
There was a sub for the core class today. While she explained that since it was a core class we would be working everything except the limbs, apparently she meant we would be working gluts, and more gluts, a few more gluts, and then some abs at the end. Holy crap, my gluts were hurting. After so many running, cycling, and strength workouts this week I really needed some abs, and core work, but not really gluts. During this class I really began to think that I was running out of steam and needed to call it a day. Did I call it a day? Of course not! It was on to...
Strength Spinning and some Easy Spinning
During spinning I really just did myself in. Freaking strength spinning?!? I should have checked the schedule before class, but I went in unaware. My legs were already pretty burned, so I made it through about 30 minutes of strength and I was done. I couldn't keep up the heavy resistance, and quite frankly didn't really want to or need to. I backed it off to a light resistance and spun out the rest of the class. I still got in 60 minutes of spinning, which was good enough for me.
Due to a ridiculously early morning it was a treadmill run this morning. The schedule called for a 5 mile goal pace run, but I was running short on time. I did the best I could and managed to get 5.25 miles in total. I did a one mile warm up to get the blood flowing and loosened up after yesterdays epic running/hill climbing extravaganza. I followed that up with a 4 mile run at my goal pace. The question I am faced with is: what is my goal pace? I know that I want to do a sub-4 hour marathon, which I am fairly certain I can do with the training. It would be really cool to run a Boston qualifying time on my first outing. Probable? Maybe not. Possible? I think so. I think I can, I think I can. Okay, let's go for it.
Strength - Later that day
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 20 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts.
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Core Class - Seriously more gluts?
There was a sub for the core class today. While she explained that since it was a core class we would be working everything except the limbs, apparently she meant we would be working gluts, and more gluts, a few more gluts, and then some abs at the end. Holy crap, my gluts were hurting. After so many running, cycling, and strength workouts this week I really needed some abs, and core work, but not really gluts. During this class I really began to think that I was running out of steam and needed to call it a day. Did I call it a day? Of course not! It was on to...
Strength Spinning and some Easy Spinning
During spinning I really just did myself in. Freaking strength spinning?!? I should have checked the schedule before class, but I went in unaware. My legs were already pretty burned, so I made it through about 30 minutes of strength and I was done. I couldn't keep up the heavy resistance, and quite frankly didn't really want to or need to. I backed it off to a light resistance and spun out the rest of the class. I still got in 60 minutes of spinning, which was good enough for me.
Wednesday, January 17, 2007
1/17/2007 Medium Recovery Run & Cycling
Medium Recovery Run with Bonus Intervals
My medium recovery run was at Central Park on their lovely walking/jogging path. It's so nice to get off the road on to a path that even has some varying terrain. A few small hills and dips to keep it interesting. Plus I had the added excitement of ice! yikes. It was in the high 20's and there was some fairly large ice patches, so I had to stay on my toes to avoid an unfortunate slip. Since I'm going to be doing some races before the flying pig I'm starting on some speed training now. I'll be doing 400's for a while until the marathon plan ramps it up to 800's. On this particular day I ran 4 - 1.25 mile laps with a 1.1 mile path to and from the parking lot. During the laps I picked up the pace for some 90 second intervals instead of 400's since I was on the path and there weren't any 1/4 mile markers. The total run was a 51:36 min run at 7.2 miles / 7:10 pace with 4x 90 sec intervals.
I ran my heart rate monitor throughout my run and bike. Here is the breakdown:
Avg HR: 138
Peak HR: 174
Min HR: 57
Total Cal: 2,225
Rcl 1: 30:08 Avg HR: 149 (Run)
Rcl 2: 13:35 Avg HR: 159 (Run)
Rcl 3: 7:53 Avg HR: 168 (Run)
Rcl 4: 19:17 Avg HR: 116 (Transition)
Rcl 5: 2:07.35 Avg HR: 137 (Cycling)
19 minute transition, what? This wasn't a true transition like I'd shoot for during a duathlon or triathlon. Did I mention that it was freezing that day? Well after the run I was nice and warmed up to be sure, but I was also nice and sweaty. I stripped down to just my base layer of tights and compression shirt and layered up again with my cycling clothes. I layered up with 3 layers on the legs, 3 layers on top, my lobster claw gloves and a thick balaclava type head cover (not really made for cycling, but with the drawstrings it worked pretty well) under my helmet.
Cycling: Hills, Hills, and Hills
As I was riding into the first of 5 climbs I was going to take on "Evil Twins" was sprayed on to the road. Oh how fitting, as it marked the beginning of two consecutive long climbs with the downhill in between and about 50 feet of road before you start the second climb. They are truly evil...and my favorite hill training partners. I probably won't be able to ride them a lot since they are in Northern Kentucky, about a 40 minute drive from my house, but I will use them when I can.
So I did the evil twins going out with a downhill after the second twin, and rode a few miles down the road in the river valley that follow the hills. Then I turned around and tackled the trip back which were 3 more hills! The evil triplets, quintuplets? It's not as catchy as the evil twins.
2007 Odo: 84.3
Dist: 25.33 miles
Time: 1:55.38
Avg: 13.1 mph
Max: 36.5 mph
My medium recovery run was at Central Park on their lovely walking/jogging path. It's so nice to get off the road on to a path that even has some varying terrain. A few small hills and dips to keep it interesting. Plus I had the added excitement of ice! yikes. It was in the high 20's and there was some fairly large ice patches, so I had to stay on my toes to avoid an unfortunate slip. Since I'm going to be doing some races before the flying pig I'm starting on some speed training now. I'll be doing 400's for a while until the marathon plan ramps it up to 800's. On this particular day I ran 4 - 1.25 mile laps with a 1.1 mile path to and from the parking lot. During the laps I picked up the pace for some 90 second intervals instead of 400's since I was on the path and there weren't any 1/4 mile markers. The total run was a 51:36 min run at 7.2 miles / 7:10 pace with 4x 90 sec intervals.
I ran my heart rate monitor throughout my run and bike. Here is the breakdown:
Avg HR: 138
Peak HR: 174
Min HR: 57
Total Cal: 2,225
Rcl 1: 30:08 Avg HR: 149 (Run)
Rcl 2: 13:35 Avg HR: 159 (Run)
Rcl 3: 7:53 Avg HR: 168 (Run)
Rcl 4: 19:17 Avg HR: 116 (Transition)
Rcl 5: 2:07.35 Avg HR: 137 (Cycling)
19 minute transition, what? This wasn't a true transition like I'd shoot for during a duathlon or triathlon. Did I mention that it was freezing that day? Well after the run I was nice and warmed up to be sure, but I was also nice and sweaty. I stripped down to just my base layer of tights and compression shirt and layered up again with my cycling clothes. I layered up with 3 layers on the legs, 3 layers on top, my lobster claw gloves and a thick balaclava type head cover (not really made for cycling, but with the drawstrings it worked pretty well) under my helmet.
Cycling: Hills, Hills, and Hills
As I was riding into the first of 5 climbs I was going to take on "Evil Twins" was sprayed on to the road. Oh how fitting, as it marked the beginning of two consecutive long climbs with the downhill in between and about 50 feet of road before you start the second climb. They are truly evil...and my favorite hill training partners. I probably won't be able to ride them a lot since they are in Northern Kentucky, about a 40 minute drive from my house, but I will use them when I can.
So I did the evil twins going out with a downhill after the second twin, and rode a few miles down the road in the river valley that follow the hills. Then I turned around and tackled the trip back which were 3 more hills! The evil triplets, quintuplets? It's not as catchy as the evil twins.
2007 Odo: 84.3
Dist: 25.33 miles
Time: 1:55.38
Avg: 13.1 mph
Max: 36.5 mph
Tuesday, January 16, 2007
1/16/2006 Short Recovery Run & Dog Jog
It was a nice brisk 34 degrees with some flurries. I bundled up a bit more with the compression shirt zip up pull over, jacket, long running pants, headband that covers ears. I was a little tired from working late, so I was glad it was a short recovery run day. I get the little boost of energy that I almost always get from a good run without the exertion of a longer, faster run. I win. I ran my usual srr route at 29 min (3.3 mile / 8:47 pace).
After my srr I took Gracie out for a dog jog. I've been slipping on that lately and now that the winter has finally started to rear its ugly head it will be important to get her out for exercise. We did a 1.3 mile out and back run through Meghan's Run with many stops to sniff items and watch the deer run.
After my srr I took Gracie out for a dog jog. I've been slipping on that lately and now that the winter has finally started to rear its ugly head it will be important to get her out for exercise. We did a 1.3 mile out and back run through Meghan's Run with many stops to sniff items and watch the deer run.
Running Form Analysis 7
Hello,
I hope that the ideas mentioned here concerning controlling upper body sway and posture make sense. They are extremely important. Our body, like the crew on a boat, is most efficient when everything is working in unison. Now, let’s look at what we can do when we begin running, hopefully with less effort.
You hear this term - the Center of Gravity (COG). It is the balancing point at which all the body planes meet – just below the navel and in front of the sacrum. When your foot strikes, you want it to be below, not in front of, your center of gravity. If your foot lands in front of your COG, it acts like a brake. More stress is put on your legs and joints.
Visualization - Imagine you’re running downhill all the time. You are taking advantage of gravity. Let gravity be your ally. Lean forward with the slope of the hill.
Some Keys to Running with Less Effort
Stay Tall. Try to maintain a straight line between your ears, shoulders, hips, knees, and ankles.
Lean forward - at the ankles, not the waist. Remember the image of the ski jumper? Core stability and strength helps to maintain this position. Hold the lean a little bit at first. As you become comfortable doing this, gradually increase the distance and time.
As you lean, gravity pulls you forward. During a stride your heels come up and the shin area often attains a height parallel to the ground. The non-supporting (float) leg will go back and then come forward to keep up with your forward fall. Your feet will come down underneath, rather than in front of you.
Don’t worry about your speed at first. However, you may sense that you go a bit faster with a little lean.
Experiment: You may even wish to test this hypothesis over a given distance. Run to a particular point using the form that comes most natural. Time it. Then repeat the process with a little bit of a lean. Does the time change?
If you’re like many runners, you propel yourself forward (and upward) by pushing with your legs. You’re driving with your quads and then finishing off your stride by pushing off with your toes.
Experiment: Concentrate on lifting your legs at the heels instead of using your quads.
The amount of energy it takes to lift the weight of your lower leg is considerably less than pushing and lifting your entire body weight up into the air. Energy expenditure is directly proportional to how much you go up and down. If you can minimize up and down movement, you can lower your energy expenditure. The more you lean forward when you run, the more it adds a horizontal component to your energy usage. Like the wheel, we want as much of our movement to be horizontal, not vertical.
Foot Strike
Ideally, your foot should never land in front of that imaginary point (center of gravity). If it does, you are likely overstriding — adding a force in the opposite direction — which means that you are putting on the brakes. Runners are more often guilty of taking too long of strides rather than too short. The footfall should be quiet. You should be able to sneak up behind someone. If there is slapping, this is often a sign that you are overstriding.
We seek a smooth transition between strides rather than bouncing from one to the other. This reduces the impact to your knees.
Typically, the faster the tempo, the further forward on your foot you will strike. Using some of these techniques may result in more of a mid-foot strike than was common. Most of us land exclusively on our heels, but don’t be alarmed if some changes gradually take place.
A short stride length is the equivalent of a low gear. Let your runs begin with a shorter stride. Gradually, the stride lengthens as your muscles get warmed up and looser. When you hit your cruising speed, your stride will be the right length. When you run, focus on keeping your arms and your legs comfortably bent at mid-swing. Think of the pendulum concept.
Running with less effort is about relaxing muscles, opening tight joints, and using gravity to do the work. Up to this point you have been given a lot of ideas to think about. Practice one component at a time and become familiar with it. Then try to do two at a time. Then, try three, and so on. Remember, have fun learning some of these new concepts.
We have had enough for today.
Bob
I hope that the ideas mentioned here concerning controlling upper body sway and posture make sense. They are extremely important. Our body, like the crew on a boat, is most efficient when everything is working in unison. Now, let’s look at what we can do when we begin running, hopefully with less effort.
You hear this term - the Center of Gravity (COG). It is the balancing point at which all the body planes meet – just below the navel and in front of the sacrum. When your foot strikes, you want it to be below, not in front of, your center of gravity. If your foot lands in front of your COG, it acts like a brake. More stress is put on your legs and joints.
Visualization - Imagine you’re running downhill all the time. You are taking advantage of gravity. Let gravity be your ally. Lean forward with the slope of the hill.
Some Keys to Running with Less Effort
Stay Tall. Try to maintain a straight line between your ears, shoulders, hips, knees, and ankles.
Lean forward - at the ankles, not the waist. Remember the image of the ski jumper? Core stability and strength helps to maintain this position. Hold the lean a little bit at first. As you become comfortable doing this, gradually increase the distance and time.
As you lean, gravity pulls you forward. During a stride your heels come up and the shin area often attains a height parallel to the ground. The non-supporting (float) leg will go back and then come forward to keep up with your forward fall. Your feet will come down underneath, rather than in front of you.
Don’t worry about your speed at first. However, you may sense that you go a bit faster with a little lean.
Experiment: You may even wish to test this hypothesis over a given distance. Run to a particular point using the form that comes most natural. Time it. Then repeat the process with a little bit of a lean. Does the time change?
If you’re like many runners, you propel yourself forward (and upward) by pushing with your legs. You’re driving with your quads and then finishing off your stride by pushing off with your toes.
Experiment: Concentrate on lifting your legs at the heels instead of using your quads.
The amount of energy it takes to lift the weight of your lower leg is considerably less than pushing and lifting your entire body weight up into the air. Energy expenditure is directly proportional to how much you go up and down. If you can minimize up and down movement, you can lower your energy expenditure. The more you lean forward when you run, the more it adds a horizontal component to your energy usage. Like the wheel, we want as much of our movement to be horizontal, not vertical.
Foot Strike
Ideally, your foot should never land in front of that imaginary point (center of gravity). If it does, you are likely overstriding — adding a force in the opposite direction — which means that you are putting on the brakes. Runners are more often guilty of taking too long of strides rather than too short. The footfall should be quiet. You should be able to sneak up behind someone. If there is slapping, this is often a sign that you are overstriding.
We seek a smooth transition between strides rather than bouncing from one to the other. This reduces the impact to your knees.
Typically, the faster the tempo, the further forward on your foot you will strike. Using some of these techniques may result in more of a mid-foot strike than was common. Most of us land exclusively on our heels, but don’t be alarmed if some changes gradually take place.
A short stride length is the equivalent of a low gear. Let your runs begin with a shorter stride. Gradually, the stride lengthens as your muscles get warmed up and looser. When you hit your cruising speed, your stride will be the right length. When you run, focus on keeping your arms and your legs comfortably bent at mid-swing. Think of the pendulum concept.
Running with less effort is about relaxing muscles, opening tight joints, and using gravity to do the work. Up to this point you have been given a lot of ideas to think about. Practice one component at a time and become familiar with it. Then try to do two at a time. Then, try three, and so on. Remember, have fun learning some of these new concepts.
We have had enough for today.
Bob
Monday, January 15, 2007
1/15/2006 Strength & Solo Spinning
Strength Training
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 25 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = length of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 25 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = length of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Solo Spinning
As the weather continues to be rainy and gross outside I was forced to the gym again for some spinning. Without the benefit of a spinning class I decided to do a little solo spinning. I didn't have any particular workout in mind. I just wanted to spin some miles since there was no outside riding this weekend. It was a solid 50 minute effort with some intervals using the "ladder" method that I learned last week. I started at a 2 minute interval bringing my heart rate up to 160 with a flat road resistance, then worked down at 30 second intervals to a 30 second interval and then back up to another two minute interval.
Sunday, January 14, 2007
1/14/2006 Long Run
Such a rainy, rainy weekend. I ended up skipping my planned bicycle outing yesterday. That turned out to be a really good thing, because that would've been my eighth straight workout day with no rest days. It's good way to run myself into some early burnout.
It was 50 degrees F when I walked out the door and raining steadily. I knew I wasn't going to make it to the gym today to run there, and there was no way I was skipping my long run. I dressed pretty lightly in shorts a long sleeved compression shirt and a short sleeve shirt over top and took those first steps out into the rain. I made the mistake of over dressing the last time I ran in the rain and ended up being miserable and stiff from running in cold heavily soaked pants. After getting used to the initial shock of the cold rain drops it wasn't so bad. About halfway through the run the rain let up to a slight drizzle and since there was no wind to speak of it was very comfortable and the showering kept me cool for the run.
I was very comfortable during the run, and even though I was scheduled for 8 miles I went a little over for a 9.7 mile run.
Distance: 9.7 miles
Time: 1:21.39
Avg HR: 154
Peak HR: 169
Min HR: 105
Total Cal: 1292
It was 50 degrees F when I walked out the door and raining steadily. I knew I wasn't going to make it to the gym today to run there, and there was no way I was skipping my long run. I dressed pretty lightly in shorts a long sleeved compression shirt and a short sleeve shirt over top and took those first steps out into the rain. I made the mistake of over dressing the last time I ran in the rain and ended up being miserable and stiff from running in cold heavily soaked pants. After getting used to the initial shock of the cold rain drops it wasn't so bad. About halfway through the run the rain let up to a slight drizzle and since there was no wind to speak of it was very comfortable and the showering kept me cool for the run.
I was very comfortable during the run, and even though I was scheduled for 8 miles I went a little over for a 9.7 mile run.
Distance: 9.7 miles
Time: 1:21.39
Avg HR: 154
Peak HR: 169
Min HR: 105
Total Cal: 1292
Friday, January 12, 2007
1/12/2006 Short Recovery Run
It was a short recovery run day that I just didn't feel like doing at all, but I got my butt out the door and pushed through the short run, and as most runs go what started out as a run I didn't want to do ended feeling pretty good. So let's chalk up the info and move it along.
Time: 28:23
3.3 mile
8:36 pace
Time: 28:23
3.3 mile
8:36 pace
1/11/2006 Strength, Core & Spinning
As much as I enjoyed my time off. Now that I have a focus to my training I'm enjoying my workouts even more. I'm very much a goal oriented person. Without the goals I start to get bored and lose focus and quit. But here we are day 2 of marathon training, and I'm feeling good and getting stronger.
60 minutes of intervals. Not really into it at all during class and felt tired from a tough week at work, but still managed to get through the class. The intervals were heart rate targeted. I was ranging from 160-170 during intervals and dropping to 120-130 during recovery. Down and up the ladder starting at 2 minutes and working down in 30 second intervals, back up the ladder in 30 second intervals. Even though I wasn't into it mentally, but felt proud for finishing afterwards.
Elliptical = 20 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 75 seconds each
2 sets shoulder press = 75 seconds each
Walking lunges = length of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Core Class
During the 25 minutes of core class it involved a lot of the legs being lifted up over the head, and it is still tough. I feel like the blood is draining out of my legs. I don't think it's a strength issue, but if I remember to ask I will next time.
60 minutes of intervals. Not really into it at all during class and felt tired from a tough week at work, but still managed to get through the class. The intervals were heart rate targeted. I was ranging from 160-170 during intervals and dropping to 120-130 during recovery. Down and up the ladder starting at 2 minutes and working down in 30 second intervals, back up the ladder in 30 second intervals. Even though I wasn't into it mentally, but felt proud for finishing afterwards.
Thursday, January 11, 2007
1/10/2006 Medium Recovery Run
It was a medium recovery run day, and I could not begin to drag myself out of bed at 6:30 am to do the run before work. I think I have a pretty good excuse since I didn't get off work until midnight and in bed at 1 am. It just wasn't happening. I was able to get out for an evening run after work. It was time for a change of scenery, so I went to the Lunken Airport to run on the path. It was a nice change of pace from my usual routes, and very cool to run as the sun was setting around the landing strips. It was a nice evening at about 35 degrees F at sunset and clear. The nice flat course made for easy running.
It felt good to get out and run after a long day of desk jockeying. I started out feeling a little stiff and cold so I did a split at 2.5 miles, because I was curious how much I was feeling would effect my run. Apparently not much as my first 2.5 miles clocked in at 19:46 and my second 2.5 came in around 20:58. I think I was a little late in stopping the second 2.5. By the time I reached the end of the run it was dark, so I couldn't see the mile markings on the path. It's all good, as I was just happy to see that I had an even split and a steady run. The totals were: 46:01 for a total of 5.75 miles at a 8 min./mile. I was hoping to get some other stats about heart rate, but I was having trouble getting a steady reading.
It felt good to get out and run after a long day of desk jockeying. I started out feeling a little stiff and cold so I did a split at 2.5 miles, because I was curious how much I was feeling would effect my run. Apparently not much as my first 2.5 miles clocked in at 19:46 and my second 2.5 came in around 20:58. I think I was a little late in stopping the second 2.5. By the time I reached the end of the run it was dark, so I couldn't see the mile markings on the path. It's all good, as I was just happy to see that I had an even split and a steady run. The totals were: 46:01 for a total of 5.75 miles at a 8 min./mile. I was hoping to get some other stats about heart rate, but I was having trouble getting a steady reading.
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