Now, the Beach Boys were MY generation (actually, also the generation a bit before me, as well). I spent thousands of worthless summer hours cruisin' to their songs and since I lived near a beach (of sorts--Galveston is no Palm Beach) their songs were considered home cookin'. I was a lousy surfer and remain so, but I can belt out Surfer Girl with the best of them.
I'm getting around to my first race of the season--this Saturday is the Texas Half half marathon at White Rock Lake in Dallas. It's a B race for me this year as I'm still focused on my 70.3 in early April, but it's still a race, and I plan to run it smart, well, fairly fast and without getting hurt (I might have those priorities in backwards order). I do not expect a PR this time as my training has been triathlon focused, but then again, you never know (for the uninitiated, PR = personal record=or, Pass out Rather fast. You pick).
This week is a taper week. I love taper weeks. My long run on Sunday was only 7 miles (but it hurt for some reason--it was late in the day and I was tired, and surely the 3 glasses of red wine Sat night had nothing to do with it), Monday was a 1900 yard swim (I remember when I thought those were long, hahahahaha, funny how things change), yesterday (last night) was a brisk tempo 3 mile run at a 10 min mile pace chasing the stars, and this morning was my 5:45 wake up call with Brutal Bob at spin class (no really, Bob, I love your class. Still not sure about the choice of your tunes though). Tomorrow is a short, easy relaxed run and Friday is all about rest and a bit of yoga, maybe a short walk, to keep the system limber and primed. Going to try to get a good night's sleep tonight and tomorrow night as the night before a race (this one is on Saturday, unlike most races which fall on Sunday) I never sleep all that well; too busy thinking about the race and all the things I forgot to pack.
My Patient Spouse, my daughter Sarah, and our rockin' neighbor Terry (same name, different sex) are joining me to run the 5K offered at the race, and will wait patiently for me at the finish line to whisk me off to Cafe Brazil afterwards for a Chicken Brazilian feast (yum!). The race is pretty much all around White Rock lake, and because the trail around the lake is only 9 miles long (actually, a bit less), the race backtracks a bit here and there to make up for those lost four miles (plus one tenth). It's a fairly flat course with a couple of minor uphill sections (you really learn where those are when you are on your bike!) and some small bridges and short uprises. The weather says its gonna be sunny and not too breezy (please God) with a high that day of 70 degrees (this is still January, I think) which probably means a start temp of about 40-45 and hopefully the temp won't climb above 65 during the race or it's going to start getting too warmish for me.
I've been running long runs by running 8 minutes walking 2 minutes and that's how I plan to do the race. It's always hard to walk the first time your watch beeps at 8 minutes (assuming I figure out how to make the new Garmin, which does everything but a load of laundry, and may even do that, beep at 8/2 and still keep track of my pace, time and mile laps). The new Garmin has a charming mode that allows you to track your average pace per each mile (or whatever segment you pick), instead of your current pace (or it can go back and forth--I think--the owner's manual is very long). In this manner I have it in my head what average pace I want to run each mile for the entire 13, slowly getting faster each mile so my second half is faster than my first half (negative split, if you really want to know). Sometimes a hill or wind or a potty or water break can throw the plan for a loop, but you generally can make up for those without killing yourself if you are careful about it.
The biggest thing on long races for me (over a 10K) is to make sure that I don't go out too fast at the start, which is so easy to do for anyone, what with all the crush of people speeding by and your eagerness to get 'er done at full gallop. I have to remind myself that I will pass about 50 percent of these rabbits at mile 10 (the other ones will finish the race before I get to mile 6). When I do my 2 minute walk, I politely move over to the side of the trail before I slow down so no one crashes into me or has to weave around me. I'm packing my race belt with Acel Gel, gummy bears and my own sports drink (I may partake of what they offer, but I've been to races where they offered nothing but water and where they have run out of stuff when us slower runners get there). The gel gets inhaled (there really is no other way to eat a gel than inhale it, I'm sorry to say) at mile 7 or 8, and the gummies are little rewards for each milepost I pass (they also add a sugar rush). Nothing says hooray it's mile 6 than three yellow gummy bears, IMO.
Because this is a B race, if at any time I get hurt or injured, I'm done. I can't let injuries get in my way of the 70.3, so if the old hamstring starts to sing too loud, or something else goes whacko, I'll bear the Walk of Shame. I've never had to do one before in a race, but I'm no longer too proud to stop if I hurt.
And the iPod gets charged up (iPods aren't allowed at triathlons, so I will enjoy using one here). So many choices to start the race with: Danger Zone, Jumpin' Jack Flash, Born to Run, All She Wants to Do is Dance....(hello, Brutal Bob? Great classic rock tunes?).
So...it's nearly race day. What all the training is for!
Wednesday, January 26, 2011
Monday, January 17, 2011
Spinning Wheel
Another song that I think is not exactly the best and brightest of the rock n roll generation (Blood Sweat & Tears--who get my vote as one of the best band names of all time--did a much better job with And When I Die--IMO of course). However, every time I go to spin class the song lives in my head until the spin instructor manages to overplay it with some hip hop or something even worse like rap (hello, Bob? Hip Hop bites).
I was proud to admit I had never taken a spin class in my life until recently. Nothing could convince me that sitting on an indoor bike for an hour could be deemed fun or even remotely useful. Once I started realizing that I had to bike as best I could, and as much as I could (biking being the weakest of all 3 tri sports for me, although it's hard for me to imagine another human being swimming much slower than my swim times), I bought a Computrainer and I've used it religously when the weather got bad or the day got dark.
The problem with the trainer is that I only go as hard as I think I'm going (weird words, but bear with me here--kind of like the words to Spinning Wheel). I know I need to improve speed on my bike without a doubt. So my patient coach Claire suggested I go to spin class. I pouted, whined, and moaned, but off to spin class I went, to meet Barbarian (some days known as Brutal) Bob and his hip hop(truthfully, he does play some modern rock and once I heard a Beatles song, so he's not totally past redemption).
Friends, let me tell you: spin class kicked my rear. From here to New York and back. I THOUGHT I was in good shape. Until Barbarian Bob showed me the error of my ways.
The first time I did spin class I kept telling myself that surely, I could not die from it, but I wasn't sure. Like a typical first time idiot, I dialed up my tension dial to what Bob said it should be, not realizing that not EVERYONE (in fact--probably not ANYONE) had it dialed up to what I consider a true 8 when he hollered for 8. I have since learned to dial back a bit, at least during the first 3-4 classes while I got my sea (spin) legs, now I am increasing the tension a bit each time and finding more power in my legs.
Spin class doesn't of course just work you for your bike; it's an all over workout and that is why it's so popular. It does, however, ensure that you are going to spin those wheels hard and fast during certain intervals, which is sometimes just impossible to do outside because of traffic lights, people, wet pavement, what have you. I've noticed a dramatic increase in my threshold speed and endurance since I've been going to spin class, and I intend to keep going even though some weeks I have to go to the 5:45 a.m. class (errgh).
You'll want to take hydration with you and a sweat towel because you WILL sweat. Also, most spin class bikes use a clip in pedal on one side and a basket on t'other so you can clip in with most bike shoes, which is helpful.
Be sure you look at different instructors and classes before you settle on one you like. Barbarian Bob is a bike rider himself so he knows of which he speaks, but I've tried a class with a lady that never rode the bike herself (Bob rides with us the whole way, so you can track your movements by watching him) and hey, if you are gonna talk the talk IMO you gotta walk the walk. Also make sure that the class is safe and they don't have you doing weird stuff like standing up and pedaling hard in the stirrups with your hands over your head or something. Spin class will generally consists of seated work--intervals and some areobic pedaling--and standing work, similar to hill climbing position--and some squatted work, just to work parts of you that don't otherwise get work.
Barbarian Bob's music is 90 percent okay and he's a cheerful kind of guy, while he's demanding you pour your guts onto the spin bike, so pick someone you don't mind listening to at dark thirty in the morning.
So I'm a convert to spin class for now. And by the way, just because you are a long time biker, don't think you won't work your fanny off in it. I watched a guy the other day dressed up in his fancy bike jersey and shorts with an awesome looking physique who had to quit 3/4 of the way through. PS you don't have to wear your biking clothes to spin class, and the seats are pretty padded, so I wear my tri shorts and a wicking T shirt.
Hope you will try a spin class out. But if you run into Barbarian Bob, be prepared: he's gonna work you to tears, and play at least one hip hop song in the process.
I was proud to admit I had never taken a spin class in my life until recently. Nothing could convince me that sitting on an indoor bike for an hour could be deemed fun or even remotely useful. Once I started realizing that I had to bike as best I could, and as much as I could (biking being the weakest of all 3 tri sports for me, although it's hard for me to imagine another human being swimming much slower than my swim times), I bought a Computrainer and I've used it religously when the weather got bad or the day got dark.
The problem with the trainer is that I only go as hard as I think I'm going (weird words, but bear with me here--kind of like the words to Spinning Wheel). I know I need to improve speed on my bike without a doubt. So my patient coach Claire suggested I go to spin class. I pouted, whined, and moaned, but off to spin class I went, to meet Barbarian (some days known as Brutal) Bob and his hip hop(truthfully, he does play some modern rock and once I heard a Beatles song, so he's not totally past redemption).
Friends, let me tell you: spin class kicked my rear. From here to New York and back. I THOUGHT I was in good shape. Until Barbarian Bob showed me the error of my ways.
The first time I did spin class I kept telling myself that surely, I could not die from it, but I wasn't sure. Like a typical first time idiot, I dialed up my tension dial to what Bob said it should be, not realizing that not EVERYONE (in fact--probably not ANYONE) had it dialed up to what I consider a true 8 when he hollered for 8. I have since learned to dial back a bit, at least during the first 3-4 classes while I got my sea (spin) legs, now I am increasing the tension a bit each time and finding more power in my legs.
Spin class doesn't of course just work you for your bike; it's an all over workout and that is why it's so popular. It does, however, ensure that you are going to spin those wheels hard and fast during certain intervals, which is sometimes just impossible to do outside because of traffic lights, people, wet pavement, what have you. I've noticed a dramatic increase in my threshold speed and endurance since I've been going to spin class, and I intend to keep going even though some weeks I have to go to the 5:45 a.m. class (errgh).
You'll want to take hydration with you and a sweat towel because you WILL sweat. Also, most spin class bikes use a clip in pedal on one side and a basket on t'other so you can clip in with most bike shoes, which is helpful.
Be sure you look at different instructors and classes before you settle on one you like. Barbarian Bob is a bike rider himself so he knows of which he speaks, but I've tried a class with a lady that never rode the bike herself (Bob rides with us the whole way, so you can track your movements by watching him) and hey, if you are gonna talk the talk IMO you gotta walk the walk. Also make sure that the class is safe and they don't have you doing weird stuff like standing up and pedaling hard in the stirrups with your hands over your head or something. Spin class will generally consists of seated work--intervals and some areobic pedaling--and standing work, similar to hill climbing position--and some squatted work, just to work parts of you that don't otherwise get work.
Barbarian Bob's music is 90 percent okay and he's a cheerful kind of guy, while he's demanding you pour your guts onto the spin bike, so pick someone you don't mind listening to at dark thirty in the morning.
So I'm a convert to spin class for now. And by the way, just because you are a long time biker, don't think you won't work your fanny off in it. I watched a guy the other day dressed up in his fancy bike jersey and shorts with an awesome looking physique who had to quit 3/4 of the way through. PS you don't have to wear your biking clothes to spin class, and the seats are pretty padded, so I wear my tri shorts and a wicking T shirt.
Hope you will try a spin class out. But if you run into Barbarian Bob, be prepared: he's gonna work you to tears, and play at least one hip hop song in the process.
Thursday, January 13, 2011
Take the long way home
Supertramp was really one tick past my rock n roll generation but the only really decent song of theirs was Long Way Home IMO. Then again, I'm more partial to the Beatles, Santana, and the Guess Who so now you really know how old I am.
Running and biking the same routes over and over can get, well, okay, really boring. Sometimes you have no choice (it's dark outside, and your familiar neighborhood run is the only safe route). Sometimes you have a choice, but choose the familiar (when biking alone, which I do a lot, I prefer the old familiar route of White Rock Lake, although truth be told I get a bit weary of seeing the same landmarks five times on a long ride--oh, here's the dog park ONCE again, whee....). However, if you get the choice and the comfort is there, picking a strange and new route to run or bike can be a lot of fun, and will often keep your mind off your aching legs and rear while you soak in something new.
I like to rotate my long runs between my neighborhood route (usually run this route when I'm short on time so I don't waste precious minutes driving elswhere, or when it's dark or getting dark), the local nature preserve (very pretty and fairly uncrowded, although it's a very short route of 6 miles if you get very creative, and 5 if you don't), White Rock Trail (good up and downs and interesting sights, but the path is pretty torn up), and White Rock Lake. Every now and then I've veered off my familiar route in the neighborhood to visit unknown areas and streets and parks. Sometimes--most times--this gives me new and interesting things to see (once I came upon people inflating a giant hot air balloon in an empty lot, another time discovered a cute little quiet park with a garden in it). Now and then, this becomes a Bad Idea (like the time I got caught on Parker Road trying to run the grassy median on a wet morning--don't try that at home--or the time I found myself running OUT of sidewalk on a busy street). Even when it becomes a weird or unpleasant place, though, trust me you are spending so much time trying to get back to a normal route that you have forgotten how far you have run!
Biking is more difficult as safety is the biggest issue. When riding alone, I prefer the monotony of the trail at White Rock Lake (White Rock trail, although pretty, is just too torn up and crowded, and the Katy Trail has always been too crowded and short for real biking, even before the unfortunate tragic fatal collison on it of a biker and runner last year). With the opening of the new Santa Fe trail off White Rock, you can add another 5-7 miles of riding now rather than the traditional 9-10 'round the lake and up Winstead. Other than that, there are no reallly good road bike areas in the Dallas area so you have to head for the streets. On the streets, you are best off in locations that are common for bikers and that of course have streets that are 2-3 lanes wide. Even then, you are smarter to ride in large groups if possible on the streets as you will just be more visible to those drivers texting and drinking Red Bull at the same time they are driving. Even though Los Rios Boulevard near my house is a big biking area (because of the killer hills on it), I swear I have nearly been decapitated by drivers on the Parker south side of Los Rios while headed for Renner (another big biking street because of the closeness of Richardson Bike Mart).
Still, I cherish the thought of riding different streets and locations. Sometimes I've tried one or two to find out they end in construction zones (bad) or narrow down to one lane (worse). I've printed off maps of local routes from mapmyride.com but some of them are really meant for large groups as they take you down very busy streets.
When I do ride in different locations--like when we took our bikes down to Houston over Thanksgiving, or when I toted my bike to Colorado--it's always so much fun to see new things --trees, rivers, streams, mountains (not so much in Houston). You have to pay attention to any new trails very carefully since you are not knowledgeable about the bumps and turns, but that is part of the fun of discovery. I hope this spring and summer to get out and find new and exciting locations for bike riding around the entire state of Texas.
So, get out of your rut and find something new to see and watch on your routes--even if the new route turns out to be laughably bad, you'll have a great story to tell later.
Stay warm and keep trucking!
Running and biking the same routes over and over can get, well, okay, really boring. Sometimes you have no choice (it's dark outside, and your familiar neighborhood run is the only safe route). Sometimes you have a choice, but choose the familiar (when biking alone, which I do a lot, I prefer the old familiar route of White Rock Lake, although truth be told I get a bit weary of seeing the same landmarks five times on a long ride--oh, here's the dog park ONCE again, whee....). However, if you get the choice and the comfort is there, picking a strange and new route to run or bike can be a lot of fun, and will often keep your mind off your aching legs and rear while you soak in something new.
I like to rotate my long runs between my neighborhood route (usually run this route when I'm short on time so I don't waste precious minutes driving elswhere, or when it's dark or getting dark), the local nature preserve (very pretty and fairly uncrowded, although it's a very short route of 6 miles if you get very creative, and 5 if you don't), White Rock Trail (good up and downs and interesting sights, but the path is pretty torn up), and White Rock Lake. Every now and then I've veered off my familiar route in the neighborhood to visit unknown areas and streets and parks. Sometimes--most times--this gives me new and interesting things to see (once I came upon people inflating a giant hot air balloon in an empty lot, another time discovered a cute little quiet park with a garden in it). Now and then, this becomes a Bad Idea (like the time I got caught on Parker Road trying to run the grassy median on a wet morning--don't try that at home--or the time I found myself running OUT of sidewalk on a busy street). Even when it becomes a weird or unpleasant place, though, trust me you are spending so much time trying to get back to a normal route that you have forgotten how far you have run!
Biking is more difficult as safety is the biggest issue. When riding alone, I prefer the monotony of the trail at White Rock Lake (White Rock trail, although pretty, is just too torn up and crowded, and the Katy Trail has always been too crowded and short for real biking, even before the unfortunate tragic fatal collison on it of a biker and runner last year). With the opening of the new Santa Fe trail off White Rock, you can add another 5-7 miles of riding now rather than the traditional 9-10 'round the lake and up Winstead. Other than that, there are no reallly good road bike areas in the Dallas area so you have to head for the streets. On the streets, you are best off in locations that are common for bikers and that of course have streets that are 2-3 lanes wide. Even then, you are smarter to ride in large groups if possible on the streets as you will just be more visible to those drivers texting and drinking Red Bull at the same time they are driving. Even though Los Rios Boulevard near my house is a big biking area (because of the killer hills on it), I swear I have nearly been decapitated by drivers on the Parker south side of Los Rios while headed for Renner (another big biking street because of the closeness of Richardson Bike Mart).
Still, I cherish the thought of riding different streets and locations. Sometimes I've tried one or two to find out they end in construction zones (bad) or narrow down to one lane (worse). I've printed off maps of local routes from mapmyride.com but some of them are really meant for large groups as they take you down very busy streets.
When I do ride in different locations--like when we took our bikes down to Houston over Thanksgiving, or when I toted my bike to Colorado--it's always so much fun to see new things --trees, rivers, streams, mountains (not so much in Houston). You have to pay attention to any new trails very carefully since you are not knowledgeable about the bumps and turns, but that is part of the fun of discovery. I hope this spring and summer to get out and find new and exciting locations for bike riding around the entire state of Texas.
So, get out of your rut and find something new to see and watch on your routes--even if the new route turns out to be laughably bad, you'll have a great story to tell later.
Stay warm and keep trucking!
Thursday, January 6, 2011
Feeling Stronger Every Day
That's one of my fav songs from the group Chicago. It's on my iPod as part of my jogging songs. IMO, this group also had some real duds, including the hit called "25-to 6 to 4." I can't make that math work no matter how hard I try.
Anyway, one of the things that frustrates me (and I suspect most of us) is that it's really hard to track progress when you are working toward an athletic goal, ESPECIALLY if you are doing long stuff. Training for short stuff sometimes gives you quicker progress because you are working on speed more than distance. But training to go long, well, takes a long time.
I've been doing serious triathlon training for a YEAR now--that means pretty much 6 days a week, every week for a year, with some very minor breaks for post race recovery, illness, travel and work. And for so many months, I just failed to see a lot of progress--I slogged through the miles of swimming, biking and running, but it was hard to see past my nose on progress. Part of that is when you are in the middle of training, you don't really see the final baked goods until you put yourself into a race after a taper, but part of it is that progress just takes time. And when you start out older and slower, it takes more time (sorry about that. I would change that if I was Queen of the world, you know).
For some reason, the last couple of weeks I have paid attention and noticed just how much improvement I have made over the last 12 months. For example, I had to do ten 50 yard hard swimming sprints on Monday. Six months ago, I promise you that I could barely sprint for 25 yards without needing a minute to recover from such pounding. Now, I can do a full 50 yards going hard at the same speed I use to churn out the 25 yards, with only a 20 second rest in between (TRUTH IN ADVERTISING: by the 9th one of these babies, I was cursing the water, the pool, my feet and my brain). Also: I did a short bike the other day and was cursing myself that I was only averaging 14.8 mph, but I looked back at Training Peaks and saw my average pace last year was only 14 mph, so I'm faster. Finally, and most fun, was my 4.15 mile this morning. My out the front door run starts with with a half mile uphill (no way to avoid this other that putting my house on stilts). For the last umpteen runs, I have huffed and puffed my way up this initial cruel uphill convinced I would crash and burn out before I'd even gone a quarter mile into my runs (I never did, but I felt like it). This morning (a beautiful morning to run, cool and clear and little wind, predawn and then a gorgeous sunrise--this is one of the reasons I run), I suddenly realized I was already at the top of that little uphill and I never even noticed running up it. I wasn't huffing or puffing or feeling wasted and the rest of the run was a sweet, easy lope through the sunrise.
So, there you are. It's really true. If you work hard, and persist, you will find improvement and success. My mom always told me that, okay, but it's sure nice to have it validated.
Many thanks to my patient coach, Claire Oliver, who has brought me to this point so far. Also a shout out to Patient Spouse, who puts up with so much crap from me having to spend 1-3 hours every day doing some kind of workout, sometimes to the detriment of time together.
Much more to do before my 70.3 in April but now I really and truly know I can do that race.
Anyway, one of the things that frustrates me (and I suspect most of us) is that it's really hard to track progress when you are working toward an athletic goal, ESPECIALLY if you are doing long stuff. Training for short stuff sometimes gives you quicker progress because you are working on speed more than distance. But training to go long, well, takes a long time.
I've been doing serious triathlon training for a YEAR now--that means pretty much 6 days a week, every week for a year, with some very minor breaks for post race recovery, illness, travel and work. And for so many months, I just failed to see a lot of progress--I slogged through the miles of swimming, biking and running, but it was hard to see past my nose on progress. Part of that is when you are in the middle of training, you don't really see the final baked goods until you put yourself into a race after a taper, but part of it is that progress just takes time. And when you start out older and slower, it takes more time (sorry about that. I would change that if I was Queen of the world, you know).
For some reason, the last couple of weeks I have paid attention and noticed just how much improvement I have made over the last 12 months. For example, I had to do ten 50 yard hard swimming sprints on Monday. Six months ago, I promise you that I could barely sprint for 25 yards without needing a minute to recover from such pounding. Now, I can do a full 50 yards going hard at the same speed I use to churn out the 25 yards, with only a 20 second rest in between (TRUTH IN ADVERTISING: by the 9th one of these babies, I was cursing the water, the pool, my feet and my brain). Also: I did a short bike the other day and was cursing myself that I was only averaging 14.8 mph, but I looked back at Training Peaks and saw my average pace last year was only 14 mph, so I'm faster. Finally, and most fun, was my 4.15 mile this morning. My out the front door run starts with with a half mile uphill (no way to avoid this other that putting my house on stilts). For the last umpteen runs, I have huffed and puffed my way up this initial cruel uphill convinced I would crash and burn out before I'd even gone a quarter mile into my runs (I never did, but I felt like it). This morning (a beautiful morning to run, cool and clear and little wind, predawn and then a gorgeous sunrise--this is one of the reasons I run), I suddenly realized I was already at the top of that little uphill and I never even noticed running up it. I wasn't huffing or puffing or feeling wasted and the rest of the run was a sweet, easy lope through the sunrise.
So, there you are. It's really true. If you work hard, and persist, you will find improvement and success. My mom always told me that, okay, but it's sure nice to have it validated.
Many thanks to my patient coach, Claire Oliver, who has brought me to this point so far. Also a shout out to Patient Spouse, who puts up with so much crap from me having to spend 1-3 hours every day doing some kind of workout, sometimes to the detriment of time together.
Much more to do before my 70.3 in April but now I really and truly know I can do that race.
Tuesday, December 28, 2010
Santa's gifts to athletes
Sometimes my family loves the fact that I am a triathlete (sometimes they don't. See other posts on, for example, late dinner, up early on weekends, vactions must have fitness centers, etc and etc). One of the times they love it is on gift giving occassions. I am sooooo easy to shop for.
There's always a new gadget, thingie or trend to try. Stuff breaks and wears out (worn out body parts are hard to find on line, however). There are books and magazines and videos, and Lordy, we triathletes certainly know how to stimulate an economy.
I got my "big" present earlier in the year with the purchase of my new Specialized carbon fiber bike (I adore it). Which takes up most of Christmas, anniversary, and birthday for a few years (Valentine's is off limits. The only true holiday where women are not expected to cook. Therefore sacred). But there are a lot of little giflts left, oh, so many to get and give the athlete.
Here's what came from Santa (or family and friends) for me this year that I can use as an athlete:
*Reflective bands for my wrist and ankle. Cheap and very practical. For those winter dark runs.
*New carbon Look pedals and new fiberglass S series road bike shoes. OK, shoes are not carbon, I can't seem to get my hands around shelling out over $300 for carbon shoes at my speed and level, but nearly good enough. Took me an hour and a college degree or two to figure out how to install pedals and cleats, etc.
*iTunes gift cards. Always great for loading more songs on the 'pod to while away the weary hours on the road and in the pool. Especially since the Beatles are now on iTunes--all you need is love, baby.
*Gift certificate to sporting goods store. Here comes new wicking shirts and socks and other cool stuff.
*New Garmim Forerunner 310. OK, I'm using up my second college degree on this one, so far I have learned to charge it up. The owner's manual is on DVD. I'm excited because this one is allegedly waterproof so no need to wear a New York streeter's line of watches on my wrist on my next tri--this one supposedly does everything but pump up your bike tires, and it might do that too. Stay tuned for reviews and comments. It's also so much smaller than my old Dick Tracy Garmin.
*Hammer Gels. Doesn't every girl long for that in her stocking?
*Doorway chin up bar: arms and abs, look out. I'm coming after you. Hope to set that up tonight. Which is why I'm blogging today. Tomorrow my arms may be too sore.
Now, patient spouse got from Santa a Road ID (excellent product--Santa also purchased wristband ones for our adult children too because when you go out anywhere without your ID, this baby can be a lifesaver) and a warm Descent bike jacket so he can no longer complain that it's too cold to ride the bikes. In addition, his big gift was a gently used Specialized carbon fiber bike--well, parts of one, he has purchased the frame and wheels and a few other components but we seem to still be missing the crankset and chain....hopefully those will be bought soon and a complete bike will emerge from all the boxes before the spring thaw.
I can't wait to try out all my goodies (hopefully the weather will improve a bit this weekend and I can see if my college degree assembled pedals/cleats fit together). These kinds of gifts last all year long.
Truthfully, someone asked me yesterday if I had gotten all I asked for from Santa. I said yes, because all I really want and need is good health and a wonderful family. I have been fortunate to be granted both of those, although I realize the good health thing is a gift I have to nuture and watch out for as much as I can from my end. I promise to do that.
I hope you and yours had a great holiday, and are looking forward to a happy and healthy New Year. Good health and a wonderful family to you all.
There's always a new gadget, thingie or trend to try. Stuff breaks and wears out (worn out body parts are hard to find on line, however). There are books and magazines and videos, and Lordy, we triathletes certainly know how to stimulate an economy.
I got my "big" present earlier in the year with the purchase of my new Specialized carbon fiber bike (I adore it). Which takes up most of Christmas, anniversary, and birthday for a few years (Valentine's is off limits. The only true holiday where women are not expected to cook. Therefore sacred). But there are a lot of little giflts left, oh, so many to get and give the athlete.
Here's what came from Santa (or family and friends) for me this year that I can use as an athlete:
*Reflective bands for my wrist and ankle. Cheap and very practical. For those winter dark runs.
*New carbon Look pedals and new fiberglass S series road bike shoes. OK, shoes are not carbon, I can't seem to get my hands around shelling out over $300 for carbon shoes at my speed and level, but nearly good enough. Took me an hour and a college degree or two to figure out how to install pedals and cleats, etc.
*iTunes gift cards. Always great for loading more songs on the 'pod to while away the weary hours on the road and in the pool. Especially since the Beatles are now on iTunes--all you need is love, baby.
*Gift certificate to sporting goods store. Here comes new wicking shirts and socks and other cool stuff.
*New Garmim Forerunner 310. OK, I'm using up my second college degree on this one, so far I have learned to charge it up. The owner's manual is on DVD. I'm excited because this one is allegedly waterproof so no need to wear a New York streeter's line of watches on my wrist on my next tri--this one supposedly does everything but pump up your bike tires, and it might do that too. Stay tuned for reviews and comments. It's also so much smaller than my old Dick Tracy Garmin.
*Hammer Gels. Doesn't every girl long for that in her stocking?
*Doorway chin up bar: arms and abs, look out. I'm coming after you. Hope to set that up tonight. Which is why I'm blogging today. Tomorrow my arms may be too sore.
Now, patient spouse got from Santa a Road ID (excellent product--Santa also purchased wristband ones for our adult children too because when you go out anywhere without your ID, this baby can be a lifesaver) and a warm Descent bike jacket so he can no longer complain that it's too cold to ride the bikes. In addition, his big gift was a gently used Specialized carbon fiber bike--well, parts of one, he has purchased the frame and wheels and a few other components but we seem to still be missing the crankset and chain....hopefully those will be bought soon and a complete bike will emerge from all the boxes before the spring thaw.
I can't wait to try out all my goodies (hopefully the weather will improve a bit this weekend and I can see if my college degree assembled pedals/cleats fit together). These kinds of gifts last all year long.
Truthfully, someone asked me yesterday if I had gotten all I asked for from Santa. I said yes, because all I really want and need is good health and a wonderful family. I have been fortunate to be granted both of those, although I realize the good health thing is a gift I have to nuture and watch out for as much as I can from my end. I promise to do that.
I hope you and yours had a great holiday, and are looking forward to a happy and healthy New Year. Good health and a wonderful family to you all.
Tuesday, December 21, 2010
The Bonk
I looked up the word "bonk" in ye old dictionary. It says that the word is slang for "hit, strike, collide." My trusty scrabble dictionary sez it means "to hit someone on the head."
When an athlete uses the word bonk, it generally means a version of Game Over. It's when the body says Enough, I'm Done, No More, We're Outta Here. I suppose in a way that's someone like being hit over the head, or colliding with that proverbial wall. All of us have experienced a bonk, usually on a long run or bike or swim, but sometimes on a short one, sometimes resulting in a Walk of Shame back to the car or a pullover to the side of the road (followed by the infamous Flop On the Back on the Ground).
Although a bonk does not always mean the race or workout is over, it usually means your planned time or distance is over. A true bonk--which is different from the waves of just being tired or feeling gassed that come and go--takes time to recover from.
Bonks are preventable. And we know it, and yet ignore the warnings that could lead to one.
Here are the Five Ways to Bonk:
Overextend without base training. Chances are you aren't going to be able to do a 56 mile bike or a 26 mile run without some training beforehand. Sometimes young and fit persons with a background in one area can "fake it" through another area with minimal training--i.e. a strong runner might be able to struggle through a long bike or swim after only doing some minimal distance bike and swims beforehand, but he or she is definitely going to suffer--but most people can't go the distance without paying the admission price of serious training beforehand. I do so enjoy watching young men (I'm sure women do this too, but I always seem to be seeing the men) dash out on their first 5K with no training beforehand and find out that I am able to chug on pass them around mile 2 when they are wheezing, walking and staggering. Train your distance. Train your time. It takes a long, long time and effort to work your way up to long distances, so be prepared to pay the price.
Lack of nutrition. When I first started out running, I really had no clue about nutrition. I often went out for a 4 mile run on an empty stomach (yes, Jeff Galloway sez you can but I am going to disagree with him). And lots of times I would end up walking around mile 3, feeling out of gas and weary. Your body needs fuel in order to work hard. You don't have to eat a Denny's Grand Slam before a 5K, but a simple glass of chocolate milk or an energy bar, or better, a bagel or some oatmeal, will preload you with fast burning carbs that will become important about halfway through. Slower runners like me are at the most need for pre race or workout nutrition as we simply can't breeze through 5 miles in 30 minutes before our stored fuel starts to run low. For workouts laster longer than an hour, it's important to take in some carbs (and maybe protein, I tend to believe a small amount of protein with the carbs works best) BEFORE you start to hit a depletion wall, which is around 45 minutes or so into the workout, and then every so often thereafter, depending on the amount you ingest and how far you are going. If you wait until you feel tired or gassed before you ingest nutrition, it's too late. You are going to be behind the bonk ball the rest of the workout or race.
Lack of hydration. I know there has been a lot written lately about over-hydrating and I am cognizant that taking in too much liquid can be dangerous, or at least sloshly in the gut. But I suspect 90 percent of athletes are under hydrated rather than over hydrated. For any workout lasting over 45 minutes, you should take in some fluids, and you will be smart to take in some the day before and after as well. Even on cold days when you aren't feeling thirsty, you can dehydrate just as quickly especially in altitude and wind (both of which dry your tissues out quickly). Water or sports drink, you pick, but keep your hydration level constant.
Lack of rest. I am all over the expression that training plus rest equals results. Your body MUST have time to recover from the stress of working out. Training causes muscles and joints to stress and even tear slightly, and in order for them to increase strength, proper rest must occur for healing and soundness. This means a full rest day at least once a week and a good night's sleep as often as possible (the latter being the thing I skip the most of, what with work and family and working out, and believe me, lack of good sleep will lead to a big bonk for me sooner or later).
Lack of planning. Here is where I bonk the most. I do stupid things like drink too much wine and eat too much the night before a long run and then get minimal sleep and then also run in the hottest part of the day....HELLO. You think at my age I'd plan better. Or I'll oversleep and try to race through a swim workout that calls for an easy pace. You've got to plan your routine as best you can (life throwing stuff at you at the worst times notwithstanding) and work out the smartest that you can. Don't overdress on warm days, don't underdress on cold days, don't forget your water bottle on your bike ride, don't forget your swim cap....all of these things that I have done that have caused a mini bonk or at least a bad day.
There is no reason to ever bonk again. I don't plan on it!
When an athlete uses the word bonk, it generally means a version of Game Over. It's when the body says Enough, I'm Done, No More, We're Outta Here. I suppose in a way that's someone like being hit over the head, or colliding with that proverbial wall. All of us have experienced a bonk, usually on a long run or bike or swim, but sometimes on a short one, sometimes resulting in a Walk of Shame back to the car or a pullover to the side of the road (followed by the infamous Flop On the Back on the Ground).
Although a bonk does not always mean the race or workout is over, it usually means your planned time or distance is over. A true bonk--which is different from the waves of just being tired or feeling gassed that come and go--takes time to recover from.
Bonks are preventable. And we know it, and yet ignore the warnings that could lead to one.
Here are the Five Ways to Bonk:
Overextend without base training. Chances are you aren't going to be able to do a 56 mile bike or a 26 mile run without some training beforehand. Sometimes young and fit persons with a background in one area can "fake it" through another area with minimal training--i.e. a strong runner might be able to struggle through a long bike or swim after only doing some minimal distance bike and swims beforehand, but he or she is definitely going to suffer--but most people can't go the distance without paying the admission price of serious training beforehand. I do so enjoy watching young men (I'm sure women do this too, but I always seem to be seeing the men) dash out on their first 5K with no training beforehand and find out that I am able to chug on pass them around mile 2 when they are wheezing, walking and staggering. Train your distance. Train your time. It takes a long, long time and effort to work your way up to long distances, so be prepared to pay the price.
Lack of nutrition. When I first started out running, I really had no clue about nutrition. I often went out for a 4 mile run on an empty stomach (yes, Jeff Galloway sez you can but I am going to disagree with him). And lots of times I would end up walking around mile 3, feeling out of gas and weary. Your body needs fuel in order to work hard. You don't have to eat a Denny's Grand Slam before a 5K, but a simple glass of chocolate milk or an energy bar, or better, a bagel or some oatmeal, will preload you with fast burning carbs that will become important about halfway through. Slower runners like me are at the most need for pre race or workout nutrition as we simply can't breeze through 5 miles in 30 minutes before our stored fuel starts to run low. For workouts laster longer than an hour, it's important to take in some carbs (and maybe protein, I tend to believe a small amount of protein with the carbs works best) BEFORE you start to hit a depletion wall, which is around 45 minutes or so into the workout, and then every so often thereafter, depending on the amount you ingest and how far you are going. If you wait until you feel tired or gassed before you ingest nutrition, it's too late. You are going to be behind the bonk ball the rest of the workout or race.
Lack of hydration. I know there has been a lot written lately about over-hydrating and I am cognizant that taking in too much liquid can be dangerous, or at least sloshly in the gut. But I suspect 90 percent of athletes are under hydrated rather than over hydrated. For any workout lasting over 45 minutes, you should take in some fluids, and you will be smart to take in some the day before and after as well. Even on cold days when you aren't feeling thirsty, you can dehydrate just as quickly especially in altitude and wind (both of which dry your tissues out quickly). Water or sports drink, you pick, but keep your hydration level constant.
Lack of rest. I am all over the expression that training plus rest equals results. Your body MUST have time to recover from the stress of working out. Training causes muscles and joints to stress and even tear slightly, and in order for them to increase strength, proper rest must occur for healing and soundness. This means a full rest day at least once a week and a good night's sleep as often as possible (the latter being the thing I skip the most of, what with work and family and working out, and believe me, lack of good sleep will lead to a big bonk for me sooner or later).
Lack of planning. Here is where I bonk the most. I do stupid things like drink too much wine and eat too much the night before a long run and then get minimal sleep and then also run in the hottest part of the day....HELLO. You think at my age I'd plan better. Or I'll oversleep and try to race through a swim workout that calls for an easy pace. You've got to plan your routine as best you can (life throwing stuff at you at the worst times notwithstanding) and work out the smartest that you can. Don't overdress on warm days, don't underdress on cold days, don't forget your water bottle on your bike ride, don't forget your swim cap....all of these things that I have done that have caused a mini bonk or at least a bad day.
There is no reason to ever bonk again. I don't plan on it!
Friday, December 10, 2010
More core
As part of this journey into the outer limits of physical activity that I have determined will be fun and prodcutive, I've realized that all the biking, swimming, and running I'm doing does work, but they all work better when I'm stronger at my core. Certainly biking, swimming and running make me stronger in lots of ways (including increasing the strength of my curse word vocabulary), much more so than if I was just dedicated to doing one of those sports, but they still leave a lot of areas untouched.
Core strength and flexibility--to be more precise, being strong around your gut, back, hips, etc.--leads to stronger swimming and biking and easier running. I can personally attest that running long distances, a lot, will pound you into central inflexibity--you may end up with the world's strongest legs, but you won't be able to bend me shape me too well.
Strength begats strength. Therefore, I am trying at least once a week (twice if I can find time) to do exercises that help solidify my core and flexibility.
I am not very excited about going to the gym and doing the weights/balls/elastic bands thing. First, it's a drive to the gym for a short workout, and second, there never seems to be any real room on the mats. So I'm trying to do these exercises at home, which is easier for me (I can do them in the morning before I hop in the shower) and a lot cheaper. I have some small hand weights (10 pounds each, and some that are 3 pounds each) and an exercise ball, and a mat.
My chosen exercises vary from session to session, but they include side and front planks (if done correctly, with a fairly straight back, these will kill you very quickly), leg lifts, lunging squats, push ups (okay, I will fall on my sword and admit that I have NEVER been able to do a guy push up. I'm determined to get to that stage, but right now I'm on 15 girly push ups. I hate that, but upper arm strength has never been my big thing), simple weight lifts for biceps and triceps, and several yoga poses for flex: the tree (I started out on the Wii Fit with this one before the Wii Fit went to Broken Wii Heaven, and I would get mad at the cartoon instructor who would tut tut me when I wobbled and fell over on this pose--and I am proud to announce that now I don't fall over any more), the sun salute and the warrior poses. I do these all on my mat on my bedroom floor and am done in 20-45 minutes. I've also asked for a chin up bar for Christmas (what every girl wants I am certain). I have no illusions that I can lift myself up to a chin up bar, but I have a stool to use, and my upper body strength really needs some help here.
Since I've started the core strength workouts (which I do either on my rest days, or in the mornings when my workout that day is at night, or vice versa), I've noticed a couple of things: one, I can go a lot longer down on my aerobars on my bike without my neck or shoulders or back nagging at me, my posture seems better when I run (I am just more relaxed), and my arms don't get as tired on my long swims.
I am four months away from my 70.3 this week. I am still nervous and unsure, but every week I feel a wee bit stronger (with some limited exceptions, okay, we all have feet dipped in liquid lead days). I have a long way to go still especially with the bike, but I am confident I will improve and dance my way across that finish line!
Core strength and flexibility--to be more precise, being strong around your gut, back, hips, etc.--leads to stronger swimming and biking and easier running. I can personally attest that running long distances, a lot, will pound you into central inflexibity--you may end up with the world's strongest legs, but you won't be able to bend me shape me too well.
Strength begats strength. Therefore, I am trying at least once a week (twice if I can find time) to do exercises that help solidify my core and flexibility.
I am not very excited about going to the gym and doing the weights/balls/elastic bands thing. First, it's a drive to the gym for a short workout, and second, there never seems to be any real room on the mats. So I'm trying to do these exercises at home, which is easier for me (I can do them in the morning before I hop in the shower) and a lot cheaper. I have some small hand weights (10 pounds each, and some that are 3 pounds each) and an exercise ball, and a mat.
My chosen exercises vary from session to session, but they include side and front planks (if done correctly, with a fairly straight back, these will kill you very quickly), leg lifts, lunging squats, push ups (okay, I will fall on my sword and admit that I have NEVER been able to do a guy push up. I'm determined to get to that stage, but right now I'm on 15 girly push ups. I hate that, but upper arm strength has never been my big thing), simple weight lifts for biceps and triceps, and several yoga poses for flex: the tree (I started out on the Wii Fit with this one before the Wii Fit went to Broken Wii Heaven, and I would get mad at the cartoon instructor who would tut tut me when I wobbled and fell over on this pose--and I am proud to announce that now I don't fall over any more), the sun salute and the warrior poses. I do these all on my mat on my bedroom floor and am done in 20-45 minutes. I've also asked for a chin up bar for Christmas (what every girl wants I am certain). I have no illusions that I can lift myself up to a chin up bar, but I have a stool to use, and my upper body strength really needs some help here.
Since I've started the core strength workouts (which I do either on my rest days, or in the mornings when my workout that day is at night, or vice versa), I've noticed a couple of things: one, I can go a lot longer down on my aerobars on my bike without my neck or shoulders or back nagging at me, my posture seems better when I run (I am just more relaxed), and my arms don't get as tired on my long swims.
I am four months away from my 70.3 this week. I am still nervous and unsure, but every week I feel a wee bit stronger (with some limited exceptions, okay, we all have feet dipped in liquid lead days). I have a long way to go still especially with the bike, but I am confident I will improve and dance my way across that finish line!
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