I went out on a limb and started to search for a running partner via the web. I thought it would be a great way to push me as long as I found someone with abilities that surpassed my own. Believe it or not, im not great at running, biking or swimming, but thats why Im so interested in the sport. Its not only very competitive against others, but its a huge challenge for self.
Today was a challenge. I met up with my new training partner and its pretty much the first time I've ever run with someone. We went up to Bobo Links trail which is in East Boulder and we got into the muddy cattle field trails of the flats.
5.1 miles in 41:35
paced about 7:48 but it felt like 6:40!! My lungs are my limiting factor still but it does seem to be getting better. It was great to get out and enjoy the warm 50* weather and have a run in shorts/Tshirt in March. This is the start of a beautiful friendship. The Colorado dream is always so sunny and colorful!!
Wednesday, March 3, 2010
Some people have gills and webbed feet
Due to my workout times its not very often that I see anyone in the pool with me but on occasion I see this guy that cheats using a snorkel and he is literally in the pool head down for over 30-50 mins. I dont know how he does it. I get really bored swimming back and forth. So far ive only been able to muster the patience for a mile which is about 18 laps (I think). When I had a trainer for my last stand pole vault season we did a lot of initial testing. Balance, flexibility, range of motion measurements, as well as speed, strength and jumps. He found a few things that we needed to work on but over all my structure was pretty sound. So I ask him, "ive always been a natural athlete, I could just pick up new sports and events and hold my own, if not excel, but what do you think my body type is best suited for?" He laughed because Jay was a pretty cocky trainer and tells me to give him 3 years and he could get me into any event. His determination didnt seem as cocky after I spoke with him further. His assessment was basted on the testing and my weight room background, not to mention my work ethic. Thats the key, since ive always tried new things and switched up my lifting its made me a better athlete. He and a lot of athletes out there swear by interval training and no longer just isolating muscle groups and movements. The results speak for themselves.
Getting back to my opening section, mentally im best suited for short burst athletics. Lifting, sprinting. I have a lot of focus and I can channel aggression, but as ive stated it is only short lived. How im going to get through this Ironman is something I have yet to figure out. The race I assume will last about 6 hours. Beginning with the swim at 8am (40 mins), Bike (3 hours), Run (2 hours). These are rough estimates based on pace but if you read these blog entries youll find that I dont over train. So the first day I reach competition distance will be the day of. Its crazy to think that before Monday I had never ran more then 3 miles at one time.
Its after the 2nd that you start to remember that its not a sprint, you wont be done any time soon so you better just settle in and stop thinking. Let everything go and just run.
I have a good friend who is a sports psychologist and totally dont think shes appreciated enough. Some events are 90% mental, so in her case she can take you farther into training and competing by just unlocking that potential. Sunday im going to try something new, unlocking that potential with drugs. WOah!! hold on, hear me out for a minute. Its called Hashing and you chance someone down thats leading and on the trail there are beer stations, you drink and continue running. Doesnt it sound like something thats only quazi dangerous and a lot of fun? Think of the story ill be able to talk about after doing something like that. Its not illegal, so im game. Stay tuned.
http://www.active.com/swimming/Articles/4-Pre-Swim-Warm-Up-Movements.htm?act=AFC-SocialMedia&Property=Active&Sport=Swimming&PageType=Content_Articles&Emp=SA&PostType=Micro_blogging&Site=ActiveTwitter&Dy=03_01_10&Note=4-Pre-Swim-Warm-Up-Movements
Getting back to my opening section, mentally im best suited for short burst athletics. Lifting, sprinting. I have a lot of focus and I can channel aggression, but as ive stated it is only short lived. How im going to get through this Ironman is something I have yet to figure out. The race I assume will last about 6 hours. Beginning with the swim at 8am (40 mins), Bike (3 hours), Run (2 hours). These are rough estimates based on pace but if you read these blog entries youll find that I dont over train. So the first day I reach competition distance will be the day of. Its crazy to think that before Monday I had never ran more then 3 miles at one time.
Its after the 2nd that you start to remember that its not a sprint, you wont be done any time soon so you better just settle in and stop thinking. Let everything go and just run.
I have a good friend who is a sports psychologist and totally dont think shes appreciated enough. Some events are 90% mental, so in her case she can take you farther into training and competing by just unlocking that potential. Sunday im going to try something new, unlocking that potential with drugs. WOah!! hold on, hear me out for a minute. Its called Hashing and you chance someone down thats leading and on the trail there are beer stations, you drink and continue running. Doesnt it sound like something thats only quazi dangerous and a lot of fun? Think of the story ill be able to talk about after doing something like that. Its not illegal, so im game. Stay tuned.
http://www.active.com/swimming/Articles/4-Pre-Swim-Warm-Up-Movements.htm?act=AFC-SocialMedia&Property=Active&Sport=Swimming&PageType=Content_Articles&Emp=SA&PostType=Micro_blogging&Site=ActiveTwitter&Dy=03_01_10&Note=4-Pre-Swim-Warm-Up-Movements
Tuesday, March 2, 2010
Get on your bike and ride
Ballys workout:
Bench 10, 8, 6, 5, 6 (135, 155, 175, 175, 155)
Sraight Leg Dead Lift 3x10 125
Mil press 3x8 bells 45, 50, 50
pull ups 2x8
Back hyper 2x15
Oblque 2 L/R x 10 45plate
Bike 17:45+18:30= 36:15
miles= 11 pace= 3:28 (return 10min pace 3mile)hauling ass!!
Bench 10, 8, 6, 5, 6 (135, 155, 175, 175, 155)
Sraight Leg Dead Lift 3x10 125
Mil press 3x8 bells 45, 50, 50
pull ups 2x8
Back hyper 2x15
Oblque 2 L/R x 10 45plate
Bike 17:45+18:30= 36:15
miles= 11 pace= 3:28 (return 10min pace 3mile)hauling ass!!
Monday, March 1, 2010
Not just an Athlete
Today I decided to attack the altitude and match my sea level running times at all cost. No excuses.
Long run : 5miles on the bike path at 7:30 pace (which is the pace id like to continue for 13 miles)
On the run I had a few thoughts that id like to share, other then just being able to check out the town by foot.
So as the title suggests I was thinking that competitive athletes are more then just athletes, especially if they are really in love with the sport. You become a student of the sport. Due to this you take on other titles which are explained:
Student..covered
Athlete..duh
Time manager/organizer..there are only 24 hours in a day and a window of probably not more then 4 hours to train daily, so you have to make the most of it.
Strength coach..many endurance runners forget this step.. you must get in the weight room and lift. Its injury preventative, provides balance, and adds speed and strength.
personal trainer.. you make your own workouts and make sure that you are hitting correct positions doing them.
Nutritionist...you have to know the calories you intake, how much fat, protein, and carb, plus your vitamins.
Cook..youll have to do some low fat, healthy cooking, some dishes are harder to make then others, but if it was easy everyone would do it right?
Bargain shopper..all the food you intake cost money so youll have to wheel and deal to be able to fund it.
Professional eater..you have to take in a lot of lost calories the harder you train, to the point where you feel like you are constantly eating (every 2-3 hours).
Surveyor..you have to map out your path for the workout and know the distances, terrain changes, and you have to keep it stimulating to the brain.
Philanthropist..You are always running/competing for a cause to raise funds for research or raise awareness.
DJ..if you run with music you have to make a play list that will pump you up for your workout.
There is a lot of great information out on the internet, at your local gym, talking to competitors at races, clubs, and trial and error. Good luck on your goals.
Long run : 5miles on the bike path at 7:30 pace (which is the pace id like to continue for 13 miles)
On the run I had a few thoughts that id like to share, other then just being able to check out the town by foot.
So as the title suggests I was thinking that competitive athletes are more then just athletes, especially if they are really in love with the sport. You become a student of the sport. Due to this you take on other titles which are explained:
Student..covered
Athlete..duh
Time manager/organizer..there are only 24 hours in a day and a window of probably not more then 4 hours to train daily, so you have to make the most of it.
Strength coach..many endurance runners forget this step.. you must get in the weight room and lift. Its injury preventative, provides balance, and adds speed and strength.
personal trainer.. you make your own workouts and make sure that you are hitting correct positions doing them.
Nutritionist...you have to know the calories you intake, how much fat, protein, and carb, plus your vitamins.
Cook..youll have to do some low fat, healthy cooking, some dishes are harder to make then others, but if it was easy everyone would do it right?
Bargain shopper..all the food you intake cost money so youll have to wheel and deal to be able to fund it.
Professional eater..you have to take in a lot of lost calories the harder you train, to the point where you feel like you are constantly eating (every 2-3 hours).
Surveyor..you have to map out your path for the workout and know the distances, terrain changes, and you have to keep it stimulating to the brain.
Philanthropist..You are always running/competing for a cause to raise funds for research or raise awareness.
DJ..if you run with music you have to make a play list that will pump you up for your workout.
There is a lot of great information out on the internet, at your local gym, talking to competitors at races, clubs, and trial and error. Good luck on your goals.
Friday, February 19, 2010
Unmotivated workout
Im not sure why, because it shouldnt have anything to do with lack of sleep (ive been sleeping!!)
maybe my body is trying to sink into hibernation mode since its snowed about 3" and the temp dropped.
5.38 mile stationary bike ride in 15 mins.
2x10 pull ups
2x15 hanging leg raises
2x8 bi curl (no idea of the weight ~30 bells)
1x8 pushup row twist (2o bell)
1x10 Shoulder row (15 bell)
2x10 Burpee
The plan is to gear up for an indoor mock half triathlon in 2 weeks. As for now the tredmill is broken so I might have to jump outside for that. Swim/Bike/Run (.5, 13, 3.1)
"USE EQUIPMENT AT YOUR OWN RISK"
Wednesday, February 17, 2010
First Track workout in CO
Boulder HS Boulder, CO
Warmest day of the week it got up to 50 but it was about 43 when I was out.
Warm up
Hurdle Mobility
4x800m 3:19, 3:24, 3:25, 3:16 (I wanted them all to be under 3 min but alt does add stress)
2 mile trail run/ice & snow run at Chautauqua Park
Looking forward to opening my scheduled season tomorrow with a 5k in Denver
In the works:
5K
Boulder Triathlon
Muddy Buddy
Syracuse Half Ironman
Warmest day of the week it got up to 50 but it was about 43 when I was out.
Warm up
Hurdle Mobility
4x800m 3:19, 3:24, 3:25, 3:16 (I wanted them all to be under 3 min but alt does add stress)
2 mile trail run/ice & snow run at Chautauqua Park
Looking forward to opening my scheduled season tomorrow with a 5k in Denver
In the works:
5K
Boulder Triathlon
Muddy Buddy
Syracuse Half Ironman
Tuesday, February 16, 2010
Oh to go back and do it all over again
Would you do it differently? Sitting here im torn with an answer for that question. Knowing full well that if I did get that second chance that the third chance would be in mind as well. There are so many driven and inspirational people out there, myself included that dont accept anything less then the best they have. They dont let adversity get in the way, they adapt and make due with what they have in front of them. Living in the now is the way to a content future.
Recently ive been searching for new training ideas and workouts and I came across this site: http://www.flotrack.org/
As I looked around I found a few videos of track/XC practices from far better programs then the one I had at University at Buffalo. Schools like Duke, UNC, Ark, G. Mason, and even CU (which is now right down the road from me here in Boulder). Aside from the initial shock of how beautiful the female athletes were, the coaches really knew their stuff. The athletes themselves were on a much higher level even as entering freshmen and able to keep up with the practices. Running is a nice sport because it doesnt require that much equipment, just some shoes and a stop watch. However, mastering the best combination of workout schedules, pace and distances can get a little tricky. Its obvious that all D1 athletes competing to get the NCAA marks are exceptional athletes to start with. They just have it in their blood from birth. It something that I would want my kids to have instilled in them when the time comes. Ive always been athletic, its always come easy to me. Ive grown to have a high tolerance for pain to get me to that higher level of workout. I know I can do it smarter though, talent is nothing unless its harnessed and molded. Ive always said that soccer players make the best athletes.
Here I am going from a background in the Pole Vault event, which is a very short sprint/throw event, to the multi-event endurance racing of Triathlon and IRONMAN. Its a total 180 switch of muscle usage, and im a bit timid about how its going to transform my body. Id like to gain a little bit of muscle mass and keep it, but thats not going to happen when im running 40+miles a week and biking over 100 (which is standard for this type of training). On top of that I have other interests that I want to hold on to such as Olympic lifting, rock climbing, soccer, skiing, snowboarding, and the occasional drink. That last one is almost forbidden when someone decides to step up to the next level.
The other thing Ive had to think about and plan on was the toll all this activity will have on my body, namely my joints. Id like to be able to play with those kids one day, and I do look better standing upright. So a happy medium is in order, and working smarter, not harder is the goal. There are a lot of resources out there at all levels. I challenge you to avoid a flat ass and square eyes and get outside!! They have great couch to 5k or marathon programs, you never know, it just may change your outlook on life. Using what you have been given includes testing the limits to your mind and body.
Thank you for the inspiration UNC, Duke XC girls. Good luck at nationals... call me!
Recently ive been searching for new training ideas and workouts and I came across this site: http://www.flotrack.org/
As I looked around I found a few videos of track/XC practices from far better programs then the one I had at University at Buffalo. Schools like Duke, UNC, Ark, G. Mason, and even CU (which is now right down the road from me here in Boulder). Aside from the initial shock of how beautiful the female athletes were, the coaches really knew their stuff. The athletes themselves were on a much higher level even as entering freshmen and able to keep up with the practices. Running is a nice sport because it doesnt require that much equipment, just some shoes and a stop watch. However, mastering the best combination of workout schedules, pace and distances can get a little tricky. Its obvious that all D1 athletes competing to get the NCAA marks are exceptional athletes to start with. They just have it in their blood from birth. It something that I would want my kids to have instilled in them when the time comes. Ive always been athletic, its always come easy to me. Ive grown to have a high tolerance for pain to get me to that higher level of workout. I know I can do it smarter though, talent is nothing unless its harnessed and molded. Ive always said that soccer players make the best athletes.
Here I am going from a background in the Pole Vault event, which is a very short sprint/throw event, to the multi-event endurance racing of Triathlon and IRONMAN. Its a total 180 switch of muscle usage, and im a bit timid about how its going to transform my body. Id like to gain a little bit of muscle mass and keep it, but thats not going to happen when im running 40+miles a week and biking over 100 (which is standard for this type of training). On top of that I have other interests that I want to hold on to such as Olympic lifting, rock climbing, soccer, skiing, snowboarding, and the occasional drink. That last one is almost forbidden when someone decides to step up to the next level.
The other thing Ive had to think about and plan on was the toll all this activity will have on my body, namely my joints. Id like to be able to play with those kids one day, and I do look better standing upright. So a happy medium is in order, and working smarter, not harder is the goal. There are a lot of resources out there at all levels. I challenge you to avoid a flat ass and square eyes and get outside!! They have great couch to 5k or marathon programs, you never know, it just may change your outlook on life. Using what you have been given includes testing the limits to your mind and body.
Thank you for the inspiration UNC, Duke XC girls. Good luck at nationals... call me!
Monday, February 15, 2010
Saturday, February 13, 2010
Nice little Saturday for training
5 min bike warm up of about 2 miles
Cindy (untimed)
cable pull for obliques
bench 3x10 150 (no stands= scary stuff)
Swim 1000m
Trial run 4 miles
Also I wanted to mention some good and bad news...The Boulder Half Ironman registration has closed and filled (YES already!!), so ill have to find another race, and im hoping I can find one close by but I know my sister is set on either the Lake Placid or the Boston, or even the Chicago. Alternatively I have a friend at XL Energy Drink who previously worked for New Leaf tea products and im worknig on transfering my partial sponcership. Keep your fingers crossed.
DS out
Cindy (untimed)
cable pull for obliques
bench 3x10 150 (no stands= scary stuff)
Swim 1000m
Trial run 4 miles
Also I wanted to mention some good and bad news...The Boulder Half Ironman registration has closed and filled (YES already!!), so ill have to find another race, and im hoping I can find one close by but I know my sister is set on either the Lake Placid or the Boston, or even the Chicago. Alternatively I have a friend at XL Energy Drink who previously worked for New Leaf tea products and im worknig on transfering my partial sponcership. Keep your fingers crossed.
DS out
Friday, February 12, 2010
Exploration
3 mile run up to the nearest track... what a disappointment this place was. HS track of asphalt!! Cant we put some money together, fire a few teachers and get these kids and the community a better surface to run on? They might as well have just marked out the parking lot and saved the space for another soccer field or something. Are you with me? For me its all about waste management. The major ingredient for these tracks is used tires, and lets face it using it for this is a lot better then burning it for energy.
Ill increase my mileage more and more in the coming weeks but over all I feel great!
Ill increase my mileage more and more in the coming weeks but over all I feel great!
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