Progress

"The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man."~George Bernard Shaw

Monthly Totals and Averages R/B/S

July:

R-4 pace=6:24
B-18 pace=16.2mph
S-1.1mi pace=36min

Aug:

R- 5 pace=6:35
B- 20.7
S- .69 pace=21:41

Sept:

R- 13.1 pace=6:12
B- 41 miles
S- 1.12 pace=26:41

Jan:

R-5miles pace=7:42
B-
S-

Feb:

R- 9 miles
B- 4 pace=23.6
S- 2.6

Mar:

R-30.62 pace=6:35
B-57 pace=17mph
S-1.14 pace=29:18

Apr:

R-39.85 pace=7:12
B-125.32 pace=16.8mph
S-1.74 pace=23:18

These results are a little skewed due to poor record keeping in the beginning. My goals for this past month were to Swim 2 miles, Bike 200 miles and Run 90 miles. My longer distance running pace is becoming consistent at roughly 7 mins and many of those sessions are off the bike sessions (which means they are quality after enduring).

I have another month before I can get out in open water and join my fellow triathletes for the splash and stride. These next few weeks will be to get ready for a few running races that I have in the next 2 months so ill probably cut back to 2 bike rides a week and 2 swims a week, with excess time now going to getting back into the weight room and doing more cross training.

Thats a look at the past and a glimpse into my future training changes. Comments on how you think im progressing are welcomed. Thanks

Wacky Wed

300 and 100 jog by 8 laps @55-60 pace

6:28 for the first mile
13:10 total. Not my best showing for this workout, but it has been about 3 yrs since ive done it. I would have liked to be around 1 min faster with the 300s closer to 50 but I got through the workout on sore legs and even added in some pace 400s for the ladies.

2x400 71, 70

I think its great that we get together to do a workout, it almost feels like I have the support of a team again and I didnt really know how much I missed that until I have regained it. Its not unlike a track team, you are doing similar workouts but everyone is training for something different but for the same overall goal...fitness!

They are getting ready for the Boulder Boulder 10k and im trying to get ready for the Boulder Peak Tri.

Hug a Track and Field Runner for good luck

Yoga class at 24hr fitness to loosen up. Im majorly sore, so I took the day off from lifting. The class really did help out, and you wouldnt expect it but you do work up a bit of a sweat. I managed to master the Birds of Paradise pose but I fell on some pretty easy ones due to my mat moving and lack of yoga practice. I'm going to try to throw 2 sessions in a week to get my flexibility back before the next cycle which i'll be lifting again heavily (after the Colfax Marathon relay), and ill be doing a lot more hills and mountain hiking (have to make up for lost exercise from skiing).

I got on the bike after that to ride up to Boulder Reservoir, however 2 miles in I slammed a pot hole and lost pressure in my back tire. Flat and stranded there was only one thing to do. Walk home in disappointment with my helmet in hand. The negative energy that I just expelled had returned 2x, for when I got home I found that my spare tube also had a hole in it.

Devotion, Dedication, whatever, I made it up to the Res parking lot. Got out and blasted out the of the gates the first mile which was close to 6:15 pace, crossing the 2 mile mark in about



5.24 miles in 37:34, Pace=7:09

Sore as hell!! My quads felt like someone hit them with a bat. So I never opened it up, there are 3 major hills and I feel like I can go at least 6:30 pace. Which would be @35mins. Less windy this time then last time.

My goals for the month were Run, Bike, Swim=90,200,2 but at this point they are 37, 125, and 1.45. With my bike out of commission and my leg soreness im not sure if ill be able to reach those goals. I certainly got in more then last month already and its a result of both increased distance and getting in more nice training days. I've done more blocks and Bricks this month and so far that trend is working out. Ill chart my improvements (Run, Bike pace) in one of the next entries. until then, stay healthy

Nomaste

Shrinkage? Not in ma house!!

Probably the best swim ive had to date, really smooth, no panicking. Strong with my head down in the water, streamline. I want to get to 1000 soon but thats 30 laps! Either way @ 13 for my 500m and im 10 mins off my goal pace, however I didnt push it at all at any point, just fluid strong strokes.

I'm really sore from the last few days activities, the pool does help a little bit.


This was 600m in 15:11

Now for a lift:

Mil Press B/R/L/B 4x10 40s, 40s,40s, 50s
Standing shoulder row 4x3 45 plate
Seated overhead row L/R 4x12 45, 50
Leg Ext 3x8 B/L/R 105, 105, 120
Shoulder row 3x8 15s, 17.5s
Seated Row 3x8 120
Roman chair leg lifts 1x10
Ball situps 2x20
Obliques 2x15 45 plate
Plank ball leg crunch 1x15

If you're not gettting better you're getting worse

After taking a "Day off" yesterday I was itching to get some work done today. My Bally's membership is paid up until the end of this month, at that point I have to make a decision to renew or cancel. I've been leaning toward canceling for about 3 years now since not living closer then 20 miles of the nearest gym (there arent many of them). Across the street from my apt is 24 hr fitness so I popped in there for a trial membership. They are going to give me 2 weeks free and the membership fees after that are pretty comparable to what I was paying at Ballys anyway, never mind the fact that access is so much easier being within sight of my home. No brainer right there!! Did I mention that they have pretty much everything that I would need, and all the machines are brand new?

Short lift:

5min bike warm-up
Bench 4x8-10 (130, 140, 155, 160)
Bi 2x6 (40 bells)
Pull up 2x7
Dead Lift 4x5 (205)

After that I was noticing that it wasnt the Red Rocks workout canceling horrible weather that we were expecting. Go figure, the weather guys got it wrong again. Sometimes I swear I can predict better then them by just looking out the window. No need for dopler ten or any other fancy equipment. This being so...I was motivated to bike since this week I only got a short session in.

I took to the Diagonal Rt-111 to Niwot and Niwot Rd. (the open road was right into the wind, but I suffered through it (its always windy here).
28:12 7.80 miles pace=16.6mph

Stopping off at Niwot HS (in Longmont???) for a jump off mile
6:18 1.0 mile

Then it was back on the bike after a short pee break, down 95th St where it was smooth sailing. No im not joking!! With the wind in my favor and gravity (down hill) I could have really opened it up but im noticing a few issuse with the bike that ill have to remedy before kicking some asphalt again.

-slow leak in the front tire
-both shifters in need of tuning, possibly replacing
-front wheel is rubbing
-Chain needs to be lubed

47:53 14.70 Pace= 18.42 mph Total=22.50miles (48+28:05= 1h16m:05)

When I got home I still had more energy so after a quick gel I woke up my now numb feet with another off the bike run.

14:14 1.84 miles Pace=7:40

My left shin was burning after about half a mile, the same way it was on the track for work out Wed. I suffered through it by running in the grass for a bit. Stopped around the 2 mile mark to stretch it out. Rejuvenated I was eager to high-tail it home at a respectable pace (the pace id like to hit).

7:44 1.06 miles Pace=7:17

In all im a happy camper. Today is the Duathalon championships in Richmond, it just might be my next big thing since I pretty much loath the swim with every ounce of me. Thats 2640.000 oz to be exact!

The sun will come out in 10 mins

Its time to log some major miles. I had a little calf soreness from yesterdays track workout and it lead to a slow, yet grueling pace but I got through it and did some local exploration. Foothills Path to Wonderland Creek Path, to Gray Goose Path, to Boulder Creek Path, Colorado Ave and then Foothills Parkway Path home.

4.58 = 36:35 pace 7:59

7.48= 57:36 pace 7:48 (2.9= 22:01 pace 7:35)

The numbers are looking good, but there is an apparent wall that im hitting at 3 and 5 miles. Mental blocks need to take a back seat to my goals, I need to hunker down and start passing everyone I see. Eye of the tiger? Is it still in there somewhere because im not feeling very competitive lately.

The impression that I get

Workout Wed on the track again after a 1000m swim and 6min Elaine kicks session



1000m ladder:
200=31
400=69
800=3:05
1000=4:00
800=3:12
400=73
200=30

Total: 10:31

Had a little bootie lock after the 1000 but I came back down the ladder strong and finished the last 400 and 200 like a champ. I just have to work on my 800 times because they were off the expected pace!


Ironman... "does not impress me":

When I told a friend of mine recently that I was training for an Ironman she said that she was more impressed when I was competing in the polevault. Stating that if you can walk you can finish an Ironman, "if polevaulting was easier then the Ironman, every skinny-fat weekend warrior would own a pole, not a road bike." I told her but not everyone can do the half in 4h 30 or a Triathlon in under 2h which are near my goals for these events. All take super charged workouts and technical know how.

This person is a kick ass athlete and I respect her opinion fully. I agree that anyone can get off the couch and do a Marathon, Tri, Ironman and it does seem like a lot more people are setting and reaching those goals. I personally will not accept mediocrity, I have to excel in whatever I do and I will always put in 110%. But does this person have a valid point? If so, what competitive realm is best for measuring ones true athleticism?

Yesterday I was asked what will be next after the completion of my half Ironman? Certainly at this point I have no interest in competing a full Ironman unless I qualify for Kona my first run out (top in my age group and around 4hrs for the 70.3), and im unsure if id even otherwise continue with the endurance sports. Due to injury and accessibility a 2nd run out of retirement for polevault does not seem to be an option.

This really only leaves one thing, the thing that was suggested in the opening conversation...Crossfit! Crossfit has been on the scene and gaining popularity for about 5 years now. Last year was the first year for the Crossfit games where workout junkies compete in the same exercises or WOD's for time and also displays of strength. Interval training has been a part of my training for the last 3 years at least, WOD ladies or not and im very much a fan of the weight room and strength training. However enticing as it may be, ive skirted around showing up at a Crossfit gym due to the fact that many of these sessions are more about how fast you can do the workout, rather then doing the movements correctly. As a result, the inexperienced weekend worriers have seen a lot of injuries.

Even still, Crossfit is the most logical next step. Why? Not only does my background and physical make up make me ideal for the sport, it is also a test of full body and mind. Olympic winners in the Decathlon are crowned greatest Athlete in the world. Ten events over 2 days which test multiple uses of strength, endurance and technique. For me a remarkable athlete would have the ability to be challenged to a race in a sport in which he is unfamiliar, and still excel (meaning still be better then avg.). How do you reach world class fitness?
Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlifts, clean, squat, presses, snatch. Similarly, master the basics of gymnastics, pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, Run, Swim, Row.

Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports!

4-20 Smoke your competition

My legs felt a lot better then yesterday so I hoped onto the bike and took it to the streets. The bikers that ive run into around here kept talking about Lee Hill Rd and Old Stage Rd (on which a lot of local races are run).

9.82 miles in 34:24 at a pace of 17.1 mph

Goals for the Boulder Peak Triathlon:

1500m (1.2mile) swim-35min

42k (26mile) bike-1:10 21mph

10k (6.2mile) Run-42:10 6:48 pace

Total 2h28min

Hypoxia

After doing a bit of reading and talking to my sister i've found that the less breathing you have to do, the better (within reason). So today instead of doing my every right side stroke breathing, I tried an every 2 and 3 stroke for 75m intervals.

2stroke 4x75m
3stroke 3x75m
1stroke 4x75m

6min Elaine kicks (mini kicks)


Bike: 21 miles with my friend Aaron who just bought a new 2009 Giant Defy 1 10 speed

by far my fastest cruise yet at 1h11m10sec and a pace of 17.7mph

and on that note im going to sign up for the Boulder Triathlon (full) 1.2mi swim, 26mi Bike, 6.2 10k run

So excited for my races coming up!!

Will run for food

After an interview with the Colorado Department of Public Health and Environment (water quality division) I stayed down in Denver to attend a social run. The Snug run 2.8 miles finishing in 22:17 pace=7:57.

After this social run the pub had a pasta and salad dinner and 3$ brew special. If thats not motivation, I dont know what is!!


The faster you run the more alone you'll be......

Workout Wed

After watching pretty much all of the videos on Flotrack.com I became inspired to get a crew together and do a Wed workout on the track. The crew in question is the newly formed Denver's Intense Running Team put together for the winning of the Colfax Marathon Relay on 5/16! Emma and Kylee

Warm up:
800 dynamic stretch
Static stretching

Hurdle mobility:
2x6
Alt Walk over
Lead/Trail walk over

6x400m with 2min rest= 71,75, 75, 76, 73 66= 436 and avg of 72. I think past blogs post a 4x400 so its nice to see that I can keep intensity over a more lengthy workout. We pushed it pretty hard but I held back a little to save some leg for my soccer game this evening. I think they all could have been @71 with a 60 finish possibly. At alt., not a bad showing though. Im proper satisfied with this one.

Sandwich

On paper it looked like a great day for a ride: 60* sunny with @21mph winds however once I got to the other side of Boulder I encountered glass shattering 36 mph gusts!! It was hard enough staying on the bike and in the bike lane. I tried a new route today to check out what I would be dealing with if I road down to Denver. Lets just say the hills are too steep for my bike that doesnt have a granny gear, and I will not be doing that ride (but there are alternatives).


10.68 in 45min out to Flat Iron Vista Trail pace=14.24

6:29 mile run off the bike, with a dismount and run to a pretend transition area mock, on the Fairview Track. While up there I met up with Olympian Matty Reed who was up there doing a workout (sadly I missed that and couldnt check that out) (Tues and Friday mornings he is up there, so I will be returning).

10.68 in 38:23 Return (must have gotten up to at least 40 mph down that huge hill, I thought I was going to crash and die for sure. Death grip on the bars.



Later in the day I decided to throw in a double..Tabata interval workout which I did without weights but It really did loosen me up and alleviated my soreness (at least temporarily)

Fast as Fast Can Be You''ll never catch me

Warm up:

800
Stretch (hurdle stretch, bicycle, pv plow)
Fence leg swings

Hurdle Mobility:

Lateral skip over
Lead leg walk over
Trail leg walk over

Stride out x2


3 by 1 mile repeats with 2 min rest
6:06, 6:40, 6:53



Ended up with Frankenstein legs


I have to build up more endurance at a slower pace and add in a few faster paced short runs

Tweaks and Changes

Bike Run Combo

Bike 10 min = @ 3.5miles
Boulder Res Run=5.33miles 37:36 pace= 7:03
Bike 35:36 min =9.92 pace=16.76mph


Im pleased with the run, I actually could have gone a bit faster even if my calfs werent still sore from Monday's calf 400m. Looking forward to the track workout on Sat! Enjoying seeing my pace drop dramatically and seeing my distances increase. That 5.5 felt more like a 4mile.

This week and next im really going to concentrate on my biking and swimming which arent really seeing any improvements thus far. I also set some distances goals on Ontri (that really is a great site!!) and I want to run one 10 miler in the next two weeks once my blisters fully heal. Then im going to tone it down a little for a 2 weeks cycle and get some speed back in my legs so that I can finish up my soccer season. I just signed up for the Colfax Marathon Relay, not sure which leg im going to be running but its anywhere from 4 to 6 miles, and im super psyched to see what our team can do. Top five at least!


I've decided that one of the first changes im going to make is to jack up my Crossfit workouts, and double them to make them more conducive to endurance racing. Ill call the next Red Rocks workout "Super Chad" which will be all 3 of my chad workouts in one.

Im no longer a PVer im not even middle distance

Bike up to the Fairview HS track for change of venue 6.36 miles in 29 mins which is 16.3 mph

800m warm up and stretch (it felt good to get a stretch in there)

Hurdle mobility of 6:

A skip over
L/R skip over (with sprint off)
A lateral leg over
B lateral leg over
Walk over L/R

all x2


Track speed workout:
200m 30sec
2min rest
400m 69sec
1:30 rest
400m 1:30
1min rest
400m 1:35
1min rest
800m 3:16
cool down

Exponential hurdle hops 6x4

Bike home 6.36 miles 22:22 at 17mph pace

There were some guys up at the track doing 10 by 400m at 70 pace with about 2 min rest. My intent was for a harder workout but it didnt turn out too bad. I just feel like at this point after 3 months of hard training that I should be further along, it may be time to step it up a notch and bring the pain!

Peter Cotton Tail

Easter ride from Boulder to Erie for a linner (lunch/dinner) out at about 17mph and back at around 19.5mph (31 miles total).

Music is a must to keep Cadence when you start to feel the burn

The mountain backdrop is pretty motivating, plus im noting a negative return trend. I do go a lot faster when I know the course and can calc how much distance I have left and asses my energy levels. I am and have always been a calculated individual even though it looks like I just jump into things.

A lot of time seems to be lost on getting a drink, getting the bottle out of the holster, ill have to practice this!

Hoppy Easter

(\_^_/)
(='.'=)
(")_(")

Lathargic

As someone that has always primarily trained on his own im now loving meeting so many runners. You dont realize how many other training options that are out there and the information you have yet to discover through the experiences of others.

Not really amped for it but I went out for a run (the colder weather has taken a bit of wind out of may sails).


5k= 20:38
Pace= 6:39!

The run was along Wonderland Creek Path and around Pleasant View Park with 40 mph winds east bound (for the most part the path is protected).


"Undoubtedly, all triathletes can benefit from clarifying their racing goals. It is an important means of sustaining motivation and enhancing focus, particularly as the demands of training become more challenging."http://www.dailytriathlon.com/profiles/blog/show?id=1412027%3ABlogPost%3A40224


1.2mile swim=1,931m ...goal= 36 mins and pace
56mile bike=@90k ...goal=2h32min and pace 22.0mph
13.1mile run=@21k .. goal=1h30min and pace 7min mile

Total time= 4h 38min 70.3 which im expecting to place me in the top 30 which is bottom of the Elite list.

Apparently its faster to walk

This mornings workout plans were supposed to be a lot different, but after getting on the bike and being frozen 10 mins later I turned back and racked back up. Then got my swim gear but found that the pool was closed due to filter pump problems. Still motivated to release some major energy I started a sprint Crossfit Cindy (trying to maintain for when im back in Rochester in May and will have the opportunity to train with Ewa). After 4 rounds I stopped, a lot less out of breath this time, but I just wasnt feeling those movements anymore.

I pumped up the trance music and it was like a recharging bat to the back of the head, I got that eye of the tiger and started kick boxing and punching up a storm. Then doing air jump roping (double unders).

After that I remembered that swimming this week was neglected so, no stranger to ingenuity I picked up the 2.5lb mini plates and started punching with those, then doing some swim strokes. Front crawl, back, butterfly while the pump and bump of the music set the pace. This nonsense went on for at least 10 mins, shirtless in front of the mirror. It was a great opportunity to check out my form and really see which muscles these movements include.


Mt Sanitas to the first lookout under the tree 20:12 (ha wow interesting time). Anyway I actually was able to go slow and steady but I was running up this instead of a brisk hike. Apparently that ended up being a slower pace, however I wasnt gasping for breath the whole time and I did end up with a killer stomach ache which hindered me a bit.

My goal is to be able to run up this whole thing, its about 2.5 miles with 1,255ft vertical gain. You've heard that if you can dodge a wrench you can dodge a ball? Well I think if you can run up mountains that the flats will somehow feel like downhills. Im trying out this mental game, fooling my brain into thinking that flat open roads and open strides are some how effortless.

Working a mental burn: Get some thoughts thought out, play with pace numbers in your head, listen or sing music, wave to everyone and anything you see...endorphins are contagious!