Took Saturday off to rest from Friday's run and ride and hit the gym on Sunday (3/29/09) for some more strength training. Monica has been really supportive and seems to really be kicking into high gear with the running and interval training on the treadmill. She is completing 5k in about 37 minutes which is great I think... Yay Mon!
I ran along side her and topped out at 3.4 miles in about 30 minutes. I was pleased and it felt great. Hamstring is still acting up, but not so that bad it stops me. I then hit the weight stacks and focused on gathering my 1 rep max numbers for a number of core, large muscle exercises.
All in all I completed about an hour of lifting and focused on the techniques I read in Strength Training for Triathletes.
If I get out of here on time, I may go for a run or walk tonight... Time will tell.
Monday, March 30, 2009
Perfect day!
I now know why we are here on this planet, it's to appreciate it. This morning I took the day off to catch up with myself. I needed some time to get my rythmn back. I turned on some tunes (I highly recommend Pandora.com) made my morning smoothie (10 ice cubes, 1 cup Tropicana OJ, 1/4 cup no sugar added pineapple juice, 1 tablespoon no fat greek yogurt, 3 tablespoons flax seeds, 1/4 banana, 1/4 cup no fat half-and-half and 2 tablespoons of craisins)and got ready to work out. I dropped Monica at the boat, kissed her goodbye and hit the woods for a 3.4 mile run (tracked it on http://www.trimbleoutdoors.com/ using my Blackberry). After the run I went home and changed and grabbed the bike for a ride (also tracked using http://www.trimbleoutdoors.com/).
I just finished abot 10 miles of peddling and I am sitting on a wall listening to and watching the waves crashing in. There is no better place in the world right this second.
Interestingly, I am not really hungry although I thought I might be. I did drink water, but not as much as I thought I would need.
My bike needs adjusting. Seat feels low and too far forward and the handle bars, being mountain bike bars, really give my arms and pecs a workout.
I just finished abot 10 miles of peddling and I am sitting on a wall listening to and watching the waves crashing in. There is no better place in the world right this second.
Interestingly, I am not really hungry although I thought I might be. I did drink water, but not as much as I thought I would need.
My bike needs adjusting. Seat feels low and too far forward and the handle bars, being mountain bike bars, really give my arms and pecs a workout.
Wednesday, March 25, 2009
Ouch!
So I finally made it back to the gym yesterday and remembered something I read... "...after 2 days your body goes back..." Well, if feels like I regressed months. Hitting 5k on the treadmill was painful and biking was horrific (only went 4 or 5 miles tops). My legs felt like two stumps with zero flexibility. This is really disheartening, so my plan is to go all out once again. I am back in the gym tonight and will be there again Saturday and Sunday. I plan on taking tomorrow off and will see about Friday although I may go and do some light weights just to stay loose. I also feel like I am adding fat to the body even though my weight is stable. I have to admit that I have been indulging a bit much still and partaking in red wine isn't helping. Hopefully I can get back on the horse...
Monday, March 23, 2009
Reality Kicking In
The hardest part of traiing is that it needs to be consistent. Maintaining that consistency while battling the world around you is something I feel only few peopl ein the world have mastered without them becoming professionals... Point being, I only made it to the gym on Saturday for an hour or so. My legs are stiff and when I finally got on a treadmill to start running it took about 10 minutes for me to get warm and loose. Good news is that the hamstring is feeling better, maybe because I have been off it for over a week. Not really sure. Anyway, I am hoping to get back into my routine beginning tomorrow with a solid workout - bike, run and weights. All indoor, but I need to get back on track.
Personally, I am feeling great. I sleep fantastic and have been able to indulge in some old vices like wine and champagne and even food, but all in proper moderation without going overboard. It's actually pretty nice to go out, eat and drink and not feel full or weighted down, but at the same time be more than satisfied... Well, let's see if I can jump back onthe horse tomorrow... The "Pancake" is coming up quick.
Personally, I am feeling great. I sleep fantastic and have been able to indulge in some old vices like wine and champagne and even food, but all in proper moderation without going overboard. It's actually pretty nice to go out, eat and drink and not feel full or weighted down, but at the same time be more than satisfied... Well, let's see if I can jump back onthe horse tomorrow... The "Pancake" is coming up quick.
The best laid plans...
This is really starting to become tough. Missed planned gym days twice this week already. I am eating well, eventhough I did indulge a bit on St. Paddy's Day, I kept my control. Weighed in at 178 today. First time I have broken 180 in longer than I can remember. I am hoping to get at least a run in today, but I don't see it happening. I am hitting a chiropractor tonight for a check up. First time using one and I am looking forward to it.
Well, the weekend is almost here and my plan is to work out hard for the next 3 days regardless. I need to hit the weights and focus on lower body strength as well as some core routines.
Well, the weekend is almost here and my plan is to work out hard for the next 3 days regardless. I need to hit the weights and focus on lower body strength as well as some core routines.
Monday, March 16, 2009
March 16, 2009 - First Race Under the Belt...
Well, got up on Sunday, March 16, 2009 at 6:00 a.m., took a quick shower and made myself a shake. I wanted to get in some swimming before our little race. I got to the pool around 8:00 a.m. and did about 10 laps. I was able to sneak in 3 50's this week. And the rest were 25's with about a 30 second rest between each leg. I got ready for the race at the gym and just shot home, ate some whole wheat toast with low-fat peanut butter and grabbed Monica to go. Another big point, I drank a ton of water before the race including some protein water... I think it really helped.
We got to the registration area and it was pretty organized and easy to navigate. We got our numbers and proceeded outside for some stretching and warming up. Everybody was very nice and the pack opened up and the gang took off. I came in at 30:58 Monica was about 4-5 minutes behind me if that much. Not bad for a couple of first timers I think. Thank's neighbor for telling us about it!!!
The course was flat and the day a bit cool at the start and gray, but my body heated up quick and I wound up having too many layers on. I learned a lot from yesterday and I will give those pointers in a second. First, I want to tell you about some pretty cool software I came accross for my Blackberry 8820.
Trimble Outdoors has this software they distribute and manage or something that is developed by a company called Handmark. The application works with the cellphone's GPS. At the start of the race you start the application, let it lock into a satellite and then hit the start button. It calculates the route, time, distance, calories and more. When you are done, you upload the whole trip with one button push back to the website and you get a report that looks like the pics below. It is great!
This information has taught me tons about my running already and at $39.99 for an annual subscription you can't go wrong (at least I don't think so)... It works for running, biking, trails and more - check them out at http://www.trimbleoutdoors.com/TrimbleOutdoors.aspx. Look for the AllSport GPS Software.
We got to the registration area and it was pretty organized and easy to navigate. We got our numbers and proceeded outside for some stretching and warming up. Everybody was very nice and the pack opened up and the gang took off. I came in at 30:58 Monica was about 4-5 minutes behind me if that much. Not bad for a couple of first timers I think. Thank's neighbor for telling us about it!!!
The course was flat and the day a bit cool at the start and gray, but my body heated up quick and I wound up having too many layers on. I learned a lot from yesterday and I will give those pointers in a second. First, I want to tell you about some pretty cool software I came accross for my Blackberry 8820.
Trimble Outdoors has this software they distribute and manage or something that is developed by a company called Handmark. The application works with the cellphone's GPS. At the start of the race you start the application, let it lock into a satellite and then hit the start button. It calculates the route, time, distance, calories and more. When you are done, you upload the whole trip with one button push back to the website and you get a report that looks like the pics below. It is great!
This information has taught me tons about my running already and at $39.99 for an annual subscription you can't go wrong (at least I don't think so)... It works for running, biking, trails and more - check them out at http://www.trimbleoutdoors.com/TrimbleOutdoors.aspx. Look for the AllSport GPS Software.
Saturday, March 14, 2009
Where to begin...
Well, I blew it Friday and took a break from all training and had a few glasses of wine and a little celebratory dinner with Monica. I guess I can't just work and train and forget to play all together... Today is Saturday and I woke at my usual 5 a.m. I couldn't fall back asleep so I got up and did some house chores. After the chores, Monica helped me stretch my hamstrings and quads. The stretches are pretty simple, I lay on my back on the floor and lift my legs straight up. Monica then helps support them and pushes them slowly backwards towards my head giving me a great stretch. I do 2 legs then 1 leg at a time. She then drove me to the bike shop to pick up my bike. I had new road tires put on, a basic tuneup and the fork needed some oil, but other than that it needed little other work. I spoke to one of the sales guys about road vs. mountain bike pedals and clipless vs clips... The prices for road pedals and shoes seem reasonable and as I continue to ride I will decide on the way to go. I am still trying to sort out if it is better to be wearing your running shoes and just using the baskets. Anyway, I rode the 7.6 miles home and made it in about 27 minutes. Heart rate was steady at 70% and I wasn't really pumping it at all. The ride is flat so it mimics the Staten Island triathlon bike route pretty well.
I wanted to get to the gym to swim today, but did not make it. I may get up and go tomorrow morning just to get my laps in, and then Monica and I are running in a 5K charity fun run. It should be fun...
I wanted to get to the gym to swim today, but did not make it. I may get up and go tomorrow morning just to get my laps in, and then Monica and I are running in a 5K charity fun run. It should be fun...
Thursday, March 12, 2009
It's Official
This morning was a good, no great one... Monica and I got engaged last night so I can officially say my fiance. Can't wait to get on my bike and ride with that in my mind... I can't be happier. Anyway, tonight I am hoping to get my bike professionally tuned up. I have a Cannondale F-600 mountain bike. I love the frame, it fits me great, so I figured I would give it a try on the road. I am changing out my off road tires for some road slicks and looking at changing my peddles too. Right now I have the shows that clip onto the peddle, but I think I like them more for leisure than racing. Having to transition and change shoes seems a bit much, remember I still have a little lazy in me. I don't know the answer now, but I will let you know how it turns out...
Wednesday, March 11, 2009
First morning workout...
Got up at 5 a.m., made a shake (6 ice cubes, 1 cup skim milk, 1 scoop chocolate protein powder) and did the chores then slid on my sneakers and hit the hill. I purchased some new pants and tops this past weekend, all Starter wear with warmth something. They worked great, I highly recommend the brand. I got my stuff on sale at Wal-Mart. Anyway, I am not sure how far I went, but from the house I hit the park turned around, down to the hook where I stretched (10 minute run) then headed back up the hill home (roundtrip time about 22 minutes). Maybe a mile all together but nothing flat. Hamstring still hurts, but not so bad I can't run through it.
Tuesday, March 10, 2009
Headed home...
I found out today that you can just email your blog to update it so here it goes. I just left the gym where I worked out for about 40 minutes only. I was rushing and made more mistakes than you can shake a stick at.
First of all I left some very important equipment home, my briefs. Now this may not seem like much, but it's the worst feeling when you're trying to run 5k in 30 minutes. So tip- always make sure you have all your gear before leaving home.
Next, I have been having this tingle in my left hamstring. It's more annoying than anything else, but it started acting up during my bike ride so I cut that short at 5 miles and hit a treadmill. On the treadmill I walked/ran only a mile. Hammy kept tingling so I figured time for a rest from cardio. I decided maybe a little light weight to stretch it would help and bam! On the third one leg set of leg extensions CRAMP! That's right ouch. Now, here is another tip. If you get a cramp in a muscle you have wrapped, WAIT FOR THE PAIN TO STOP before unwrapping it. I did not and let me say I felt the blood rushing in and I couldn't move my leg for about 4 minutes.
So, my workout was cut short due to plain being dumb. I should have moved to my upper body and just left the lower half alone.
First of all I left some very important equipment home, my briefs. Now this may not seem like much, but it's the worst feeling when you're trying to run 5k in 30 minutes. So tip- always make sure you have all your gear before leaving home.
Next, I have been having this tingle in my left hamstring. It's more annoying than anything else, but it started acting up during my bike ride so I cut that short at 5 miles and hit a treadmill. On the treadmill I walked/ran only a mile. Hammy kept tingling so I figured time for a rest from cardio. I decided maybe a little light weight to stretch it would help and bam! On the third one leg set of leg extensions CRAMP! That's right ouch. Now, here is another tip. If you get a cramp in a muscle you have wrapped, WAIT FOR THE PAIN TO STOP before unwrapping it. I did not and let me say I felt the blood rushing in and I couldn't move my leg for about 4 minutes.
So, my workout was cut short due to plain being dumb. I should have moved to my upper body and just left the lower half alone.
My First Ah-Ha's...
Triathlon Training in Four Hours a Week by Eric Harr is the name of the book I mentioned in my first blog entry. The book is great and a good foundation for a beginner. I took yesterday off from training as I was and still am a little tired, but I intend on hitting the gym tonight.
As promised, I would share some of my ah-ha moments with all, so here is one. The book I am reading now is about strength training for triathletes (see second blog entry for title). It is great and has a number of different exercises all described along with great illustrations. One new twist I learned today on an age old exercise is on the incline bench press. In this exercise you generally start with your hands in front of you, above your head with your palms facing your feet (while lying on a bench at 45 degrees, feet flat and all that other good stuff of course). Instead, change your palms so they face each other (twist the weights) and start/fininsh in this position. The idea is that from this position you mimic your racing posture more closely as if you were leaning down on your bike. When riding, you would push off your handlebars using your arms and support yourself with your core while continuing to peddle. Changing the position of the weights mimics this push... I will let you know how it works... Next... for the last 2 weeks or so I have had this pain in my left hamstring. It is this dull, annoying pain. I figured I hurt it or strained it working out. I think I finally figured it out. It is my gym bag and brief case - they have me all out of wack when I walk. Before my commute, the gym bag stayed in the car and I walked a few yards with my briefcase only - very little strain. Now, I walk approximately 1 mile combined with all this stuff hanging from my body. So, I need to figure out how to downsize ASAP.
Last thing... Get a good feel for your 1 rep max weight. As you strength train, understanding and documenting this will make a real difference...
As promised, I would share some of my ah-ha moments with all, so here is one. The book I am reading now is about strength training for triathletes (see second blog entry for title). It is great and has a number of different exercises all described along with great illustrations. One new twist I learned today on an age old exercise is on the incline bench press. In this exercise you generally start with your hands in front of you, above your head with your palms facing your feet (while lying on a bench at 45 degrees, feet flat and all that other good stuff of course). Instead, change your palms so they face each other (twist the weights) and start/fininsh in this position. The idea is that from this position you mimic your racing posture more closely as if you were leaning down on your bike. When riding, you would push off your handlebars using your arms and support yourself with your core while continuing to peddle. Changing the position of the weights mimics this push... I will let you know how it works... Next... for the last 2 weeks or so I have had this pain in my left hamstring. It is this dull, annoying pain. I figured I hurt it or strained it working out. I think I finally figured it out. It is my gym bag and brief case - they have me all out of wack when I walk. Before my commute, the gym bag stayed in the car and I walked a few yards with my briefcase only - very little strain. Now, I walk approximately 1 mile combined with all this stuff hanging from my body. So, I need to figure out how to downsize ASAP.
Last thing... Get a good feel for your 1 rep max weight. As you strength train, understanding and documenting this will make a real difference...
Sunday, March 8, 2009
Hitting the Outdoors
Grabbed the bike this morning and hit the park. Did 3 big loops at 1.3 miles each (combined up and down hill and some flat) as well as 15 or so small loops (flat and only .4 miles each). Both loops are paved. I rode home and changed then walked back to park and ran the small loop 6x in about 30 minutes. My whole workout, with the transition, stretching and walking home to cool down was 1hr and 27 minutes long. I felt ok during the run part and was doing 30 second sprints for the last 3 loops. These got me a little winded and my heart rate was at about 87% and one time it measured at 92%, but my body catches up really quick and I recover within a minute (I am paying attention to this).
Had I known in advance that the small loop was .4 miles long I would have kept going and toughed it out. Oh well - there's always tomorrow... Monica had a little lunch ready for me as she was right in thinking I would be starving when I returned - I was... I am now having a protein shake to accompany the great turkey burger I ate. Gonna sit and rest a bit before the housework begins...
Had I known in advance that the small loop was .4 miles long I would have kept going and toughed it out. Oh well - there's always tomorrow... Monica had a little lunch ready for me as she was right in thinking I would be starving when I returned - I was... I am now having a protein shake to accompany the great turkey burger I ate. Gonna sit and rest a bit before the housework begins...
Blog Day 1
Been working out pretty consistently since September/October 2008. Monica (my significant other and inspiration) did the 2 day NYC Avon Walk and trained for it by walking up and down the streets of NYC after work and on weekends for the better part of 5 months as her training. Watching her work out was inspiring and supporting her effort got me off the couch and out there too.
As I began to walk with her, I wanted to do more (go figure-inside joke) hence our joining the NY Sports Club. At first, I thought it would be a waste of money, but I now realize it was the best decision we ever made, especially choosing the passport membership. This isn't a commercial for NYSC, but rather a testament to how guilty you will feel shelling out the cash each month and not having the excuse "the gym is too far away to get to." In NY there is a NYSC on almost every corner, they're as bad as Starbucks... This convenience made it easy for me to get to the gym and now I use it more than Starbucks in both NY and NJ for my total workout - swim, bike and run as well as strength and endurance training. Point is to train for anything it needs to be convenient first. It can't interfere with your life, but instead it must fit in. Once this happens you are good as it will become part of your life and instead of squeezing in the workout, you will start to squeeze in life around the workout.
Over the last month, Monica has given up her apartment and we haved moved into the NJ house permanently. I knew I would look forward to this, but not for all the the reasons I oirginally thought. I thought it would be great to have the space and amenities of home, but instead I am finding that the commute is the part I am enjoying the most. Weird! Here is why... I am finding that working out and training for a triathalon is not as easy as an 8 week program that says do this and you will be fine. Ok, I am sure I will be - I am clocking in 5k in about 30 minutes and 12 mile bike rides in about the same time or a little more. Ok, so they are still indoor times, but 6 month ago most folks that know me would have laughed to hear me say this. Now, back to the original point - why commuting is good. I get to read. Sounds crazy, so I will explain...
When I started with this crazy triathalon idea I figured I would train a few hours a week and done. Well, Moinca got me a great beginners book for Christmas this year (it's upstairs and I am too lazy right now to go get it - haha!) but I will post the name next time. Point is, I read it last week while commuting. The first week in March. For the last 3 months I have missed out on all the good info the book had. I am now able to tweak my training a bit and hope to see new and better results geared more specifically toward my goal - My First Triathlon - The Staten Island Flat as a Pancake Sprint in June 2009.
I joined the USAT this past week (http://www.usatriathalon.org/) and hit the pool for the first time in 20 years yesterday - yep 20 years I said. I did swim in HS and was pretty good then, so while a little rusty I realized swimming is like riding a bike... Another great thing happened yesterday also, I bought 2 more books... The first one (it's right here next to me) Strength Training for Triathletes by Patrick Hagerman. Wow! I must say that while I was in the gym and I am feeling better than ever strength training for a tri (at least for me) is a bit different than training to look good on the beach...
I have found a new appreciation for sport especially the endurance part. The really great thing about this new book and my commute is that I am certain I will be incorporating the techniques by next weekend (I should be able to finish it this week while going back and forth to work). BTW, I don't do everything I read. I pick and choose:
As I began to walk with her, I wanted to do more (go figure-inside joke) hence our joining the NY Sports Club. At first, I thought it would be a waste of money, but I now realize it was the best decision we ever made, especially choosing the passport membership. This isn't a commercial for NYSC, but rather a testament to how guilty you will feel shelling out the cash each month and not having the excuse "the gym is too far away to get to." In NY there is a NYSC on almost every corner, they're as bad as Starbucks... This convenience made it easy for me to get to the gym and now I use it more than Starbucks in both NY and NJ for my total workout - swim, bike and run as well as strength and endurance training. Point is to train for anything it needs to be convenient first. It can't interfere with your life, but instead it must fit in. Once this happens you are good as it will become part of your life and instead of squeezing in the workout, you will start to squeeze in life around the workout.
Over the last month, Monica has given up her apartment and we haved moved into the NJ house permanently. I knew I would look forward to this, but not for all the the reasons I oirginally thought. I thought it would be great to have the space and amenities of home, but instead I am finding that the commute is the part I am enjoying the most. Weird! Here is why... I am finding that working out and training for a triathalon is not as easy as an 8 week program that says do this and you will be fine. Ok, I am sure I will be - I am clocking in 5k in about 30 minutes and 12 mile bike rides in about the same time or a little more. Ok, so they are still indoor times, but 6 month ago most folks that know me would have laughed to hear me say this. Now, back to the original point - why commuting is good. I get to read. Sounds crazy, so I will explain...
When I started with this crazy triathalon idea I figured I would train a few hours a week and done. Well, Moinca got me a great beginners book for Christmas this year (it's upstairs and I am too lazy right now to go get it - haha!) but I will post the name next time. Point is, I read it last week while commuting. The first week in March. For the last 3 months I have missed out on all the good info the book had. I am now able to tweak my training a bit and hope to see new and better results geared more specifically toward my goal - My First Triathlon - The Staten Island Flat as a Pancake Sprint in June 2009.
I joined the USAT this past week (http://www.usatriathalon.org/) and hit the pool for the first time in 20 years yesterday - yep 20 years I said. I did swim in HS and was pretty good then, so while a little rusty I realized swimming is like riding a bike... Another great thing happened yesterday also, I bought 2 more books... The first one (it's right here next to me) Strength Training for Triathletes by Patrick Hagerman. Wow! I must say that while I was in the gym and I am feeling better than ever strength training for a tri (at least for me) is a bit different than training to look good on the beach...
I have found a new appreciation for sport especially the endurance part. The really great thing about this new book and my commute is that I am certain I will be incorporating the techniques by next weekend (I should be able to finish it this week while going back and forth to work). BTW, I don't do everything I read. I pick and choose:
- WHAT I CAN DO
- WHAT I FEEL LIKE DOING
Not everything I have read makes sense for a 39 year old first timer. So, I am accepting what does work, adapting what I want to work and disregarding what doesn't work for me.
Well, I am done typing for today. My goal for this blog is to try and document my experience for myself and others. I will add what I learn as I go - my eureka moments as well as my how dumb could I have beens. I will add my workouts as well as times and other personal items. I will also add info from the books I am reading like: what is exercise volume and how to calculate it and the difference between endurance, hypertrophy, power and strength. I will do this because this is a great reference tool for me and maybe anyone that reads this.
Well, wish me luck and if you endeavor to complete your first tri or any goal remember one thing:
YOU ONLY FAIL IF YOU DON'T EVEN TRI. GOOD LUCK TO YOU!!!
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