I had a pretty good Memorial Day weekend from a training standpoint (and otherwise). Yesterday I biked for 120-minutes on the trainer. I fueled with Shot Bloks and took in 200 calories per hour. I also drank about 24 oz of water an hour. I had good energy and my legs felt quite good throughout. Interestingly, I wore my tri shorts and felt pretty comfortable most of the ride - at the end my rear end was getting a bit tired of my seat. All in all, a good ride for me.
Today I ran 10-miles around town. I carried only my handheld bottle with concentrated Gatorade but it was enough and I felt solid the whole run. I ended up averaging 8:48 pace - a bit too fast - but it felt right today. The really good thing was that my legs never got to feeling achy like they usually do at the end of a long run:)
Monday, May 26, 2014
Thursday, May 22, 2014
*Base Build - 38*
Tuesday morning Ian and I lifted weights. He was pretty wiped out and I had to drag him out of bed. He had run hills the night before at his swimming practice so he went light on the leg press. I felt good. My legs were fine despite the 10-miler the day before (good) and generally had a good lift.
Yesterday I biked 60-minutes on the trainer. It was my turn to feel wiped out and I had to drag myself out of bed. As a result, my ride felt somewhat uninspired and my effort level wasn't what I would have liked it. I got through it though:)
Last night I ran 6-miles outside from the University campus. It was pretty warm out so I tried to keep my pace slow - which was tough because I was feeling pretty good. I like running in that area - there are lots of hills and shaded residential streets in one part, and campus buildings and flats in another - a good mix.
This morning Ian and I lifted weights again. He was feeling more chipper today and "bounded" out of bed (or at least didn't have to be dragged). We had a good session and tried a different triceps machine - which we liked. I haven't weight either one of us in a couple weeks. It will be interested to see where we are. I'll guess 147 and 187?
Later Post: Tonight I ran another 6-miler at the University. I forced a slow pace and ended up averaging 8:58 - pretty good since I was shooting for 9:00. An easy run for sure but worthwhile just the same:)
Yesterday I biked 60-minutes on the trainer. It was my turn to feel wiped out and I had to drag myself out of bed. As a result, my ride felt somewhat uninspired and my effort level wasn't what I would have liked it. I got through it though:)
Last night I ran 6-miles outside from the University campus. It was pretty warm out so I tried to keep my pace slow - which was tough because I was feeling pretty good. I like running in that area - there are lots of hills and shaded residential streets in one part, and campus buildings and flats in another - a good mix.
This morning Ian and I lifted weights again. He was feeling more chipper today and "bounded" out of bed (or at least didn't have to be dragged). We had a good session and tried a different triceps machine - which we liked. I haven't weight either one of us in a couple weeks. It will be interested to see where we are. I'll guess 147 and 187?
Later Post: Tonight I ran another 6-miler at the University. I forced a slow pace and ended up averaging 8:58 - pretty good since I was shooting for 9:00. An easy run for sure but worthwhile just the same:)
Monday, May 19, 2014
*Base Build - 37*
Today at lunch I ran 10-miles - my first double digit run in quite some time. It was a beautiful day - sunny and pleasant, maybe 60 degrees. I had eaten a good breakfast and brought my handheld bottle which I filled with highly concentrated Gatorade so no worries from a nutrition and energy standpoint.
I started out running at an "easy" pace - about 8:30's according to my Garmin. I knew I ought to slow it down a bit - there's no way I'll be running 8:30's come race day, so I made in effort to slow up. I did a little each mile until I got it around 9:00 pace, where I held steady. My finish time of 1:28:00 equates to an average of about 8:50 pace so not too bad.
My legs felt pretty good throughout. They started getting a little achy toward the end (as they always do on my long run day) but not bad and I wasn't wiped out when finished.
Overall this was a good run - certainly better than my previous long run. A little planning goes a long way:)
Here's a quote I recently heard that I like:
"Genetics may load the gun, but its training that pulls the trigger."
I started out running at an "easy" pace - about 8:30's according to my Garmin. I knew I ought to slow it down a bit - there's no way I'll be running 8:30's come race day, so I made in effort to slow up. I did a little each mile until I got it around 9:00 pace, where I held steady. My finish time of 1:28:00 equates to an average of about 8:50 pace so not too bad.
My legs felt pretty good throughout. They started getting a little achy toward the end (as they always do on my long run day) but not bad and I wasn't wiped out when finished.
Overall this was a good run - certainly better than my previous long run. A little planning goes a long way:)
Here's a quote I recently heard that I like:
"Genetics may load the gun, but its training that pulls the trigger."
Sunday, May 18, 2014
*Base Build - 36*
Over a week has passed since my last post but not from a lack of training or a desire to post - simply for the reason of time. It is much harder to find 5-minutes to sit down than one might think.
Monday: I rode my bike for 90-minutes on the trainer. I fueled with absolutely awful tasting raspberry-chocolate Shot Bloks, a banana, and about 24 oz of water. I felt energetic enough, but had trouble staying comfortable in my position and was generally fidgety.
Tuesday: Ian and I lifted weights. We had a good, solid session, and even raised a few weights. We did lunges (which we usually don't do) and my hamstrings tightened up almost immediately.
Wednesday: Thanks to Wednesday's lunges, my glutes and hammies were quite sore and tight. I biked for 60-minutes on the trainer and just couldn't get comfortable. When I finished, I got off my bike, looked at my seat, and scowled.
Later I ran 5-miles outside in the cold rain. While the weather sucked, I cruised at a pretty nice pace for the run and even managed to loosen up the legs a bit.
Thursday: Ian and I lifted weights and were simply huge and awesome! Not really, but we had a good workout. After work I ran 6.3-miles outside. It was a beautiful, cool evening and the run felt great.
Friday: I managed to sneak in a 60-minute bike ride after the kids went to bed. Night workouts are hard to fit in (and against the rules) but I definitely am able to give a harder effort than I can at 5:00 am :)
Saturday: After baseball games, working in the basement, and playing outside with the kids, I squeezed in a 90-minute ride on the trainer. I fueled with fruit punch flavored Shot Bloks (yummy) and 24 oz of water. Note to self, that is not anywhere close to enough water - double would be about right. Regardless, my effort was pretty good and I was "moderately" comfortable in my position throughout - although I was pretty happy to get off the seat when done.
Monday: I rode my bike for 90-minutes on the trainer. I fueled with absolutely awful tasting raspberry-chocolate Shot Bloks, a banana, and about 24 oz of water. I felt energetic enough, but had trouble staying comfortable in my position and was generally fidgety.
Tuesday: Ian and I lifted weights. We had a good, solid session, and even raised a few weights. We did lunges (which we usually don't do) and my hamstrings tightened up almost immediately.
Wednesday: Thanks to Wednesday's lunges, my glutes and hammies were quite sore and tight. I biked for 60-minutes on the trainer and just couldn't get comfortable. When I finished, I got off my bike, looked at my seat, and scowled.
Later I ran 5-miles outside in the cold rain. While the weather sucked, I cruised at a pretty nice pace for the run and even managed to loosen up the legs a bit.
Thursday: Ian and I lifted weights and were simply huge and awesome! Not really, but we had a good workout. After work I ran 6.3-miles outside. It was a beautiful, cool evening and the run felt great.
Friday: I managed to sneak in a 60-minute bike ride after the kids went to bed. Night workouts are hard to fit in (and against the rules) but I definitely am able to give a harder effort than I can at 5:00 am :)
Saturday: After baseball games, working in the basement, and playing outside with the kids, I squeezed in a 90-minute ride on the trainer. I fueled with fruit punch flavored Shot Bloks (yummy) and 24 oz of water. Note to self, that is not anywhere close to enough water - double would be about right. Regardless, my effort was pretty good and I was "moderately" comfortable in my position throughout - although I was pretty happy to get off the seat when done.
Thursday, May 8, 2014
*Base Build - 35*
Wow - it is already Thursday and I haven't posted since Sunday! Okay, time for the nickel recap:
Sunday afternoon Ian and I lifted weights at the Y. We moved up the resistance on a number of exercises and did well with them. My only concern is that things always feel easier at 2:00 pm than they do at 5:30 am so we'll have to see how these new weights feel on Tuesday morning.
Monday I biked for 60-minutes on the trainer. I rode strong and felt good, however soon after the ride my legs felt tired and achy.
Tuesday morning Ian and I lifted weights. He had a very tough dry land/swim practice Monday night and was feeling exhausted so I had him just do two sets of each exercise at a reduced weight. He got through it but was dragging.
Wednesday morning I biked for 60-minutes on the trainer. The ride wasn't great - my legs felt trashed from the get-go and I'm not really sure why. They continued to feel sluggish the rest of the day.
I decided that a light run my cheer them up so I ran 5-miles at a very easy pace around the University campus. It turned out to be a good decision because my legs loosened up and even complimented my wisdom when I was finished:)
This morning Ian and I lifted weights again. He was feeling much better today and did well with his usual weights and sets. On the way home he told me that he really liked lifting weights. Happy dad:)
Today at lunch I ran 9-miles outside. It turned out to be a TERRIBLE run! To start, the weather has suddenly decided to get hot - 85, sunny, and humid. At 6'-4", I struggle in the heat. To make matters worse, I really hadn't eaten much prior to the run - a muffin a few hours earlier. I was hungry from the start. Lastly, I forgot to bring my hand held bottle and so I had no water or liquid energy of any kind. By mile-2, my stomach was growling and my mouth was dry. Hmm. Not good. I plugged on and by mile-5, I pretty much felt like crap. At this point I ditched my shirt in hopes of cooling but it didn't make me feel any better. The last two miles are hilly and it was a struggle to keep things moving. I finished totally drained, both physically and mentally. I immediately loaded up on water and as much food as I could hoard and then jumped in a cold shower. I continued to sweat for a good 30-minutes after the shower. Ugh. Dumb, dumb, dumb. Today would have been a great day to practice my nutrition. Instead, I completely ignored it and will likely feel the effects even tomorrow.
Sunday afternoon Ian and I lifted weights at the Y. We moved up the resistance on a number of exercises and did well with them. My only concern is that things always feel easier at 2:00 pm than they do at 5:30 am so we'll have to see how these new weights feel on Tuesday morning.
Monday I biked for 60-minutes on the trainer. I rode strong and felt good, however soon after the ride my legs felt tired and achy.
Tuesday morning Ian and I lifted weights. He had a very tough dry land/swim practice Monday night and was feeling exhausted so I had him just do two sets of each exercise at a reduced weight. He got through it but was dragging.
Wednesday morning I biked for 60-minutes on the trainer. The ride wasn't great - my legs felt trashed from the get-go and I'm not really sure why. They continued to feel sluggish the rest of the day.
I decided that a light run my cheer them up so I ran 5-miles at a very easy pace around the University campus. It turned out to be a good decision because my legs loosened up and even complimented my wisdom when I was finished:)
This morning Ian and I lifted weights again. He was feeling much better today and did well with his usual weights and sets. On the way home he told me that he really liked lifting weights. Happy dad:)
Today at lunch I ran 9-miles outside. It turned out to be a TERRIBLE run! To start, the weather has suddenly decided to get hot - 85, sunny, and humid. At 6'-4", I struggle in the heat. To make matters worse, I really hadn't eaten much prior to the run - a muffin a few hours earlier. I was hungry from the start. Lastly, I forgot to bring my hand held bottle and so I had no water or liquid energy of any kind. By mile-2, my stomach was growling and my mouth was dry. Hmm. Not good. I plugged on and by mile-5, I pretty much felt like crap. At this point I ditched my shirt in hopes of cooling but it didn't make me feel any better. The last two miles are hilly and it was a struggle to keep things moving. I finished totally drained, both physically and mentally. I immediately loaded up on water and as much food as I could hoard and then jumped in a cold shower. I continued to sweat for a good 30-minutes after the shower. Ugh. Dumb, dumb, dumb. Today would have been a great day to practice my nutrition. Instead, I completely ignored it and will likely feel the effects even tomorrow.
Sunday, May 4, 2014
*Base Build - 34*
I haven't posted in a couple days - busy as usual:)
Friday I biked 60-minutes on the trainer. My legs were actually pretty tired and a little achy from my long run the day before - which surprised me considering how fresh they felt after the run. Regardless, my effort level was pretty good and I was generally comfortable. I did walk around with "heavy" legs the rest of the day, though.
Yesterday was a busy day starting at about 8:30 am. I needed to run but made the decision to hold off until later in the day (until my legs woke up). Unfortunately, I was jumping from one thing to the next until about 9:30 pm - at which time I gave up on getting the run in. Okay - let it go.
This morning I got my workout in early (as I should have yesterday). I biked for 90-minutes on the trainer. I wore my Desoto tri shorts instead of my bike shorts and really felt fine (chamois butter assisted). I worked pretty hard on the ride and actually felt stronger as the ride progressed. Good. I fueled with Cliff Shot Bloks - a package of 6 for 200 calories total and about 24 oz. of water. I took one Blok every 10-minutes starting at 30-minutes. It worked well and my energy was good.
Friday I biked 60-minutes on the trainer. My legs were actually pretty tired and a little achy from my long run the day before - which surprised me considering how fresh they felt after the run. Regardless, my effort level was pretty good and I was generally comfortable. I did walk around with "heavy" legs the rest of the day, though.
Yesterday was a busy day starting at about 8:30 am. I needed to run but made the decision to hold off until later in the day (until my legs woke up). Unfortunately, I was jumping from one thing to the next until about 9:30 pm - at which time I gave up on getting the run in. Okay - let it go.
This morning I got my workout in early (as I should have yesterday). I biked for 90-minutes on the trainer. I wore my Desoto tri shorts instead of my bike shorts and really felt fine (chamois butter assisted). I worked pretty hard on the ride and actually felt stronger as the ride progressed. Good. I fueled with Cliff Shot Bloks - a package of 6 for 200 calories total and about 24 oz. of water. I took one Blok every 10-minutes starting at 30-minutes. It worked well and my energy was good.
Thursday, May 1, 2014
*Base Build - 33*
Tuesday Ian and I went to the Y and lifted weights. We had a good lift - not much else to say about that.
Yesterday morning I biked 60-minutes on the trainer. For whatever reason my shorts felt perfectly fine and I was able to just concentrate on the ride - which I executed at a pretty decent effort level.
This morning Ian and I lifted weights again. We increased the resistance on three different exercises with little difficulty. Excellent - my plan is working (rubs hands with glee)...
Later post: At lunch today I ran 9.3-miles outside. It was chilly and was "threatening" rain. About hallway through the run the "threat" turned real and I got dumped on pretty good for about a mile. No worries though. I was feeling great and ran a fair bit of the distance with a smile pasted on my face. My legs never got to "achy" and my general energy level stayed fairly constant throughout. Go Homey!
Yesterday morning I biked 60-minutes on the trainer. For whatever reason my shorts felt perfectly fine and I was able to just concentrate on the ride - which I executed at a pretty decent effort level.
This morning Ian and I lifted weights again. We increased the resistance on three different exercises with little difficulty. Excellent - my plan is working (rubs hands with glee)...
Later post: At lunch today I ran 9.3-miles outside. It was chilly and was "threatening" rain. About hallway through the run the "threat" turned real and I got dumped on pretty good for about a mile. No worries though. I was feeling great and ran a fair bit of the distance with a smile pasted on my face. My legs never got to "achy" and my general energy level stayed fairly constant throughout. Go Homey!
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