Posts from — January 2008

Thursday January 31, 2008

Run 6M, (1:04:12) Avg. Pace (10:42), Bike 20M (1:05:19) Avg. Pace (3:16), Temp: 39˚F, Humidity: 60%

Another Y day. Reading “Going Long” like mad. Trying to come up with my exercise plan as promised. Cold and snowy. Tried to get the exercise in early to avoid the bad road conditions.

These rules were pulled from the book, “Going Long” by Joe Friel and Gordon Byrn, from a section entitled, “Training to Finish” – which is all I want to do, that, and be injury free afterwards. Sunburn, extremely tired – OK, muscle tear, knee surgery – No. After I read these, I thought I needed to incorporate them into my training. Disclaimer: These rules are formulated with athletes “who are contemplating their first attempt at the ironman distance.”

Rule #1: You don’t have to kill yourself in training.

Rule #2: Build technique and endurance in your first year.

Rule #3: Focus on your key sessions, and make your key sessions focused.

Rule #4: Sleep is more valuable than training.

Rule #5: Forget about anaerobic endurance and high-intensity sessions.

Rules #6: Recovery is your friend.

Rule #7: Check your ego at the door.

Rule #8: Keep your eye on the prize.

Wednesday, January 30, 2008

SU34/34, PU34/34, Bike 20M (1:05:26) Avg. Pace (3:16), Temp: 45˚F, Humidity: 23%

Another trip to the post office, another Y day. Do they make exercise bikes that don’t shut off after an hour? I hate that scramble to get in the last few bits of exercise.

Tuesday, January 29, 2008

SU34/33, PU34/33, Run 6M, (1:05:18) Avg. Pace (10:53), Bike 20M (1:25:40) Avg. Pace (4:17), Temp: 55˚F, Humidity: 74%

Reading Going Long by Joe Friel and Gordon Byrn. I think it’s going to completely shake up my training. I’ve come to the conclusion that I’m doing it wrong. Maybe what I’m doing would work for an experienced triathlete, but it might be a good way for me to get hurt. Going to move the bike in front of the run and, sometime this week, come up with a complete schedule for my training for the next 7 months, 22 days. One of the things that they say is “Train Smart.” I’ve just been training hard – esp. for my level of fitness. Another thing they said was that every 3-4 weeks you need to relax it a notch – schedule an easy week to let your body heal and consolidate the gains it has been making. Need to hook up with the local Triathletes club. What a bike ride! The wind was out of the west/south west when I started (18 mph with gusts way exceeding that). The first two miles weren’t bad, the next 10 practically straight into it, finally I did the turn and started back and the wind got stronger and shifted west/northwest – right in my face! Oh that God, he’s got a sense of humor! After I got home, I took off for the Y to run. No more wind for me!

Monday, 1/28/08.

SU33/33, PU33/33, Run 5.5M, (1:1:20) Avg. Pace (11:09), Bike 20M (1:03:40) Avg. Pace (3:11), Temp: 55˚F, Humidity: 55%

Beautiful day outside – relatively. A little foggy, but the temp is over 45˚. I’m going outside today. Another Y day, need to go to the Post Office and it’s right next to the Y. Legs loggy and right knee a little sore. Going to take it easy today, try to listen to my body. Hopped off the treadmill to fuel up and my right knee felt sore (outside and underneath). Decided it was a sign and called the run done. The bike ride was not a lot easier. Just a slow day in exerdise.

2 Wimps (1 to 5 wimps possible – 5 highest)

I’m glad it’s not billed as durability, because otherwise I’d really feel cheated. I’ve just put 118 miles in on the soles and the shoes look like I’ve taken a sander to the bottom – outside heels worn to the sole, same with the outside ball of the foot on the left side. Much of the running has been on a treadmill too – aren’t they supposed to be a softer surface? In addition, this is the only running shoe that I’ve purchased that has ever rubbed a blister on my ankle. As far as looks go, they look alright, but I really don’t buy my shoes based on their looks. Besides there are definitely better looking shoes out there. All told, I don’t think I’ll be repeating the New Balance purchase.

Rating: 5 Wimps (on a scale of 1 to 5 – 5 highest)

This is a great book. Friel is articulate and personable and capable of conveying the information a beginning triathlete needs to know. His sections on biking and running should be copied and handed out in bike or running stores to novice runners and bikers. Old hands should read them too. His language is clear and his approach is clearly spelled out. He’s teaching novice triathletes how to succeed – how to cross the finish line in that first sprint-distance triathlon with a grin on your face. He’s also evangelizing for the “triathlete lifestyle” – trying to get novice triathletes to allow themselves time to grow into a long triathlon career. He keeps the technical details manageable and keeps the reader focused on what they need to do. The book is well organized with the chapters flowing in a logical order. Well done!

Rest Day! Rest Day! Lovely, lovely rest day! … You can’t possibly imagine how much I love writing that after yesterday! It’s my own little no exercise song. Finished Your First Triathlon by Joel Friel. Great book! It doesn’t totally apply since he’s really preparing the reader for a Sprint or Olympic triathlon – not this monster I signed up for, but it’s full of great information. I enjoyed it a lot. I think bike shops ought to copy the section on bicycling and hand it out to new customers. The same with the running section for runner’s stores. Really great basic information that every athlete should have refreshed in their memory every so often. We tend to get lots of information about minutia or specifics of tasks or training, we don’t often get just good, basic information.

SU32/32, PU32/32, Run 14M, (2:37:02) Avg. Pace (11:13), Bike 60M (3:21:00) Avg. Pace (3:21), Temp: 29˚, Humidity: 93%

Another Y day. It started out cold and foggy, so I went to the Y. Couldn’t wait on the weather. I think the treadmill’s easier on my knees anyway. Although Friel says that they aren’t good for you as a runner – the surface is too level and even. Once again, I didn’t get through the whole workout. (This is all about time management. How is it I never learned this when I was growing up? The secret to success is ALL in how you manage the details!) Just made 52 miles, then had to come home and finish on my garage sale stationary bike. This was the longest bike ride I have ever taken. Too bad I didn’t go anywhere! My brother-in-law rides out to small towns around Tulsa, eats, and then comes home. That sounds fun, but I like doing the bike after I run – it seems to loosen up my legs, smooth out the pain in my knees. I wonder if the Triathlon Association would consider flipping the order around? Tired! Tired! Tired! I went to a Team In Training meeting today. I might be joining the team again! Fighting Cancer – One Wimp at a Time! Need to get some T-Shirts made up. Too bad I wasn’t in a frat in college!

SU32, PU32, Bike 15.13M (48.46) Avg, Pace (3:13), Temp: 30˚, Humidity: 53%

Another Y day. Too cold for me. Played with the settings on the bike, did “Cross Country” instead of the “Rolling Hills” setting that I normally use. Do the setting really make a difference? Seemed a little easier – more variety. Need to get a heart monitor. Love these easy days. It’s going to stink when I add swimming in. MUST READ MY TRAINING BOOKS! I get so tired I just go to sleep instead of reading for a bit. Also trying to modify the bedtime – Friel really emphasizes that endurance athletes must get enough and proper sleep.