Well I completed both Sprint Triathlons. Nothing spectacular, but I at least dropped the run split under 30 minutes for the 5k. That was a major goal. End of race report.
My speed work in the Half Marathon training is going pretty well, but the long runs are hit or miss. I have a 10 miler that I held 10:15 for the last 6 miles, followed by a 9 miler where I couldn’t keep a 10:45 pace going and had to walk parts.
This coming weekend I am shooting for an 11 miler somewhere around 10:30 pace. I think the trick for me is getting out early and getting it done.
Time to start again. I just signed up to run the Monroe Half Marathon on November 10th. I have just finished day 2 of my training plan. I am starting the plan based on running around 12-15 miles per week and a weight of 244 pounds as of today. I have 3 events between now and then. On August 5th I will be riding in a 20k bicycle time trial, then 2 Sprint Triathlons at Island Lake on August 18th and September 5th.
On day 1 on my training plan, I ran from my house to a local track, ran a mile on the track and then came home. I surprised myself by running the mile in a 7:14. So I have 2 goals for the Half Marathon. 1. I intend to weigh less than 230 pounds the day I run and 2. my goal time is sub 2 hours.
Why do I have a a blog? Is a very good question when I never actually write anything. When I started this blog seven years ago I had a lot to write about and the time to do it. Amazing how much changes in seven years. Seven years ago, I had just taken up Mountain Bike Racing and was contemplating racing in a 24 hour mountain bike race. I also liked to write about politics. Seven years later I’m doing more running than I ever imagined. I have 2 marathon finishes that I would have thought completely crazy seven years ago. My daughter has grown from a fun little kid to a very mature eighth grader. A lot of my time is devoted to getting her to and from practices and game. Don’t get me wrong, I love every minute of it. It just doesn’t give me much time to keep up a blog.
I do actually have a couple of blog idols. My favorite is The Fat Cyclist . Fatty is usually quite humorous, an unbelievable fund raiser and fantastic storyteller. He is also close to my age so I can relate to him.
An extremely close second is Steve in a Speedo. Steve is a very fast runner, a really good triathlete and has a juvenile sense of humor (I mean that in a good way.) He is a new father and it is fun to watch his journey through fatherhood.
I want my blog to be similar to the two above. Funny and relatable are the two words that come to mind. In truth, as an athlete, I cannot relate to them at all. I am older, fatter and slower. Maybe that is the perspective I can add. The old slow guy who is trying to get faster.
We this was not a good week at all. I missed my Monday workout because my foot was hurting. I managed to run Tuesday but Wednesday I intended to run. The only problem was that I forgot to pack running clothes when I left for the gym. I did have a swimsuit with me so I at least got a swim in. Thursday morning I woke up with a headache. Friday I just skipped working out because I felt lazy. I at least avoided junk food most of the week but there were a few failures that I don’t want to document.
Maybe I can get serious next week.
I made it through the week on 13 miles of running and 1 mile in the pool. I also had a good week of eating. According to my iPhone app, I should have lost about 2 pounds this week.
It has been a really long time since I have posted anything. I have somehow managed to push my weight back over 240 and my clothes are starting to get tight again. It is time to start training fore something again. I think I am going to set my goals for doing 2 half marathons and 3 Olympic distance triathlons. The secondary goals will be to break 2 hours in the half and 3 hours in the Olympic triathlon.
My new baseline is this. I started this week with a weight of 244 pounds. On Thanksgiving day I ran a 26:20 5k. This is 2 minutes slower than my PR. I hope to break 24 in a 5k sometime next summer.
My tools for getting there include an iPhone app for tracking my food intake and a few training tracking apps because I just can’t narrow it down to one.
I intend to post weekly updates, plus a random off topic post once in a while. Since no one really reads this, I really can go anywhere.
Well I am almost 3 weeks into my Olympic Distance Triathlon Training and I actually feel like it is having some effect. My training week looks something like this. Monday is an easy paced run somewhere in the 3-5 mile range. Tuesday is a swim day. Wednesday is my speed work day for running. In my case, speed is a relative term. It is quite humorous to use speed and my running in the same sentence. Thursday is another swim day. Friday is my “long” run day. My training plan never puts me over an hour running before the race, but I am pushing that one a little. Saturday is my long bike day where I get up at dawn and ride for a couple hours. If life allows, I also try to squeeze in a bike ride after work mid-week.
I am seeing improvements in all areas. Swimming is feeling much more natural and I am more than confident that in a wetsuit, I can finish the Swim comfortably today. On the bike, I have finally done enough tweaking and have improved my conditioning enough that I can ride in the aerobars comfortably and my long ride is up to 40 miles. The biggest difference I am seeing in my running is that my heart rate is staying lower for long on my easy runs. I guess it is time to start pushing the pace a litte.
This is my secret, Race a distance you have never raced before. In my case I will be racing in an Olympic Distance Triathlon on August 19th. I have spent the last couple of weeks on general conditioning in preparation for execution of Gale Bernhardt’s Olympic Tri in 6 Weeks Plan from her book “Training Plans for Multisport Athletes”. This plan lines up perfectly with my goals. It is intended for someone looking at 3-4 hours to complete the 1500m swim, 24.8 mile bike and 6.2 mile run. I have a primary goal of 3:30 based on a 40 minute swim, 1:40 bike and a 1:10 run. This is basically doubling my sprint time on the same course, plus a little fudge factor. If things go well, I may be able to make a run at 3 hours. That would require me to hit everything out of the park. That would be a 30 minute swim, 1:20 bike and a 1:10 run. If you haven’t noticed, hitting it out of the park on the run is the same as my rough guess. This is because I just can’t seem to make improvements in my run fitness.
I will be modifying the plan a little. I will be running Monday, Wednesday and Friday. Monday will be the easy run, Wednesday will be the Speed work day, and Friday will be the long run. I will swim on Tuesday and Thursday. I will do my long bike ride on Saturdays and I will try to squeeze in a midweek ride either Wednesday or Thursday after work. This will make Sunday my rest day.
It really has been 6 months since I have updated this blog. I think I was too embarrassed to write about not getting close to meeting my goals. I think my only goal for 2012 is going to be to get out of my running funk. I have lost a lot of my running fitness and working my way back up has been difficult. I’ve struggled with all the same things everyone else.
So to catch you up with 2012, I have only raced once this year. The Spring Island Lake Sprint Triathlon was my slowest of 4 attempts at this event. My swim time has been better, but both the bike and run has gotten slower. It is time to get back to work and I think I need to blog more to help keep myself motivated. I can commit here to trying the Olympic Distance at the Summer Island Lake Triathlon. I have a 6 week training plan for someone who expects to be in the 3-4 hour range. Once I get through that, I hope to leverage that base of fitness to improve my run and bike.
I have made it through another week of training. I ran 3 days and swam 2. Monday morning I went to Lifetime Fitness and ran 4 easy miles on the treadmill. For me that is setting the treadmill at 5.5 mph and 1% incline. Tuesday I swam 1200 meters on a morning I really did not feel like getting up. Wednesday I ran 4 miles with 2 one mile interval at 6.5 mph, I overslept so I did this run on the treadmill after work. On Thursday I slept in and took a rest day. On Friday I swam 1600 meters with a main set of 10 x 100 meters. Finally Saturday morning I ran 9 miles outside. I felt horrible during the run and couldn’t keep up much of a pace. Those were simply miles I put in to get them in.
My weight has been going up this week. I am sure it is mostly related how poorly I have eaten this week. The plan is to get back to eating better next week. The training week isn’t necessarily over. I may try to get some form of a bike ride in, either on the trainer or outside on the mountain bike.