Monday 45 minute swim drill set
Tuesday 5.62 mile run, 1 hour, Zone 1-2
Wednesday Swim: 200 warm up; 2 x 200 with 10 second rest intervals between each 2002-3 x 100 with 10 second rest intervals between each 1006-8 x 50 with 10 second rest intervals between each 50; 300 cool down
Thursday Did VO2 max test (see post)
Friday Off
Saturday Bike: 15 min to A, LG for 10 min, TTG for 5 min; 6x90 sec to slightly lower than rp, RI 90 sec; Cool down 5 min
Run: 8 min to A; 6x1 min (pace is A to slightly lower than rp) RI 90 sec; Cool down 90 sec
With a race on Labor Day (The Austin Triathlon- Olympic distance), I used the weekend as a short taper. The set on Saturday was actually the pre-race weekend set from my Olympic training schedule I did earlier this year. I felt really good on Saturday and hope I can keep that through tomorrow's race. It looks like wetsuits will be allowed, so that will be my first experience using one in a race (1500 m one loop swim). The bike is a 3-loop, 24 miler that goes UP Congress Ave. Of course, that also means it goes DOWN Congress in the opposite direction. The run is a 2-loop, 10k. I'm using ProSport for my drink, Hammer gels, and will take a couple of Thermolyte tabs. Both of these are new for me, but I know that for a nearly 3-hour race and with temps expected to be in the mid 90's, I'll need to cut back on the sugar and make sure to replenish my electrolytes. I hope the experiment works. They say not to do anything in a race that you haven't done in training, so I'm breaking a cardinal rule. We'll see how it goes.
Because of so many new experiences in this race (distance, wetsuit, location, nutrition, etc.), I'm not putting too many "grand" expectations on myself. I want to smooth the swim, transition well with a wetsuit, have an easy bike around 17-18 mph (no trying to keep it above 20 mph as in my past two sprint races), follow my nutrition plan on the bike (drink every 10 minutes with a gel every 30 min), and hopefully have enough reserve to stay around 9 min pace on the run. If I can do that, it will be a great race, regardless of where I place.
One thing is for sure...it will be a nice feeling to have an Olympic distance tri under my belt and know that the next thing on my race calendar is the BDB 100 with my TTT teammates. Kia Kaha!
Sunday, August 31, 2008
Saturday, August 30, 2008
Dino at Rock 'n' Roll Half Marathon
Dino called me last night. He and his lady were sitting on the beach enjoying some cool drinks after having seen Bell, Biv, DeVoe (aka, BBD) in concert. Today they were seeing Billy Idol, Eddie Money, and the B-52's. As you can imagine, he was LOVING life.
His half marathon is tomorrow. Like all of you, I look forward to reading his post next week.
Here is a link to his event: http://www.rnrvb.com/home.html
He told me we should all do a Rock 'n' Roll event. He said they are incredible.
His half marathon is tomorrow. Like all of you, I look forward to reading his post next week.
Here is a link to his event: http://www.rnrvb.com/home.html
He told me we should all do a Rock 'n' Roll event. He said they are incredible.
Using RSS to Keep Up With Blog
There are easier ways to keep up with new posts and comments made to this or any blog by using RSS Feeds.
Here are two short YouTube videos that will walk you through how to use them. This should make it easier for you to keep up with TeamTopperTri activity and to remain an active contributor of the blog.
This first video will show you how to use a reader:
http://www.youtube.com/watch?v=0klgLsSxGsU
This video will show you how to burn your blog into MS Outlook 07:
http://www.youtube.com/watch?v=7dMRnKLSNTw
Here are two short YouTube videos that will walk you through how to use them. This should make it easier for you to keep up with TeamTopperTri activity and to remain an active contributor of the blog.
This first video will show you how to use a reader:
http://www.youtube.com/watch?v=0klgLsSxGsU
This video will show you how to burn your blog into MS Outlook 07:
http://www.youtube.com/watch?v=7dMRnKLSNTw
Friday, August 29, 2008
Lactate Threshold Test: One Year Later
In September 2007 I visited the Fitness Institute of Texas and did my first lactate threshold test on the treadmill. Yesterday I visited FIT again for a comparison test one year later.
The first step was to have my body composition done on the DEXA machine (look up DEXA to see what this is all about). Here are some of the findings:
Total Body Fat Percentage: 13.5% (Sept. 07) 11.8% (Aug. 08) -12.6% change
Total Body Mass: 168 (Sept. 07) 168.9 (Aug. 08)
Total Fat Mass: 22.7 (Sept. 07) 19.8 (Aug. 08) -12.5 % change
Total Lean Mass: 137.8 (Sept. 07) 141.6 (Aug. 08) 2.7% change
Total Bone Mass: 7.4 (Sept. 07 and Aug. 08) (This is a good thing. You don't want to lose bone mass)
Analysis: I've lost fat and gained muscle. My legs weigh 3 pounds more in lean mass than last year. Hmm, wonder where that muscle came from? Can anyone say "cycling?"
The next step was the treadmill VO2 test. We started with an easy 4 minute warm up at 5.7 mph. After the warm up, Dr. Phil Stanforth took the first blood sample from my ear (this is how they test when lactate begins to build up). He then increased the speed to 6.3 mph for another four minutes. At the end of that stage, he took more blood. The speed was then increased to 6.9 for another four minutes, and blood was taken again. In last year's test, I only did these three 4-minute stages before starting the one-minute increments. This year, however. Dr. Stanforth decided my fitness had increased so we could add another four minute stage at 7.2 mph. After that stage, he took the last few drops of blood before we began with the REAL workout.
At this point, you start at the last speed of the previous 4-minute stage (7.2 mph) and you increase it every minute until you run to fatigue. I made it to 9.6 mph before stopping.
Here's how the data compared:
VO2 Max (ml/kg/min): 54.5 (Sept. 07) 59.9 (Aug. 08) (Elite male athletes average 70-85) I'm getting closer. :-)
Maximal Running Speed: 9.45 (Sept. 07 9.6 (Aug. 08) (Elite males average 14.5) Not even close. :-(
Max heart rate: 187 (Sept. 07) 188 (Aug. 08)
All this basically means I've gained about 1 minute off a 5k, 3 minutes off a 10k, 7 minutes off a half marathon, and 15 minutes off a marathon. My physiology is such that I have the engine to do a 21 min 5k, 54 min 10k, 1:47 half marathon, and a 3:32 marathon. Now I just have to train my mind and muscles to realize my potential. And the great thing is that with continued training, I can take more time off in the coming year.
The final report is several pages of numbers and graphs. I won't bore you with all of it. Instead, I'll conclude by saying how pleased I am with my results and how motivating it is to know the training is making a difference. It's also great motivation to know that with continued training and experience and knowledge, next year's results can be even better.
Kia Kaha!
The first step was to have my body composition done on the DEXA machine (look up DEXA to see what this is all about). Here are some of the findings:
Total Body Fat Percentage: 13.5% (Sept. 07) 11.8% (Aug. 08) -12.6% change
Total Body Mass: 168 (Sept. 07) 168.9 (Aug. 08)
Total Fat Mass: 22.7 (Sept. 07) 19.8 (Aug. 08) -12.5 % change
Total Lean Mass: 137.8 (Sept. 07) 141.6 (Aug. 08) 2.7% change
Total Bone Mass: 7.4 (Sept. 07 and Aug. 08) (This is a good thing. You don't want to lose bone mass)
Analysis: I've lost fat and gained muscle. My legs weigh 3 pounds more in lean mass than last year. Hmm, wonder where that muscle came from? Can anyone say "cycling?"
The next step was the treadmill VO2 test. We started with an easy 4 minute warm up at 5.7 mph. After the warm up, Dr. Phil Stanforth took the first blood sample from my ear (this is how they test when lactate begins to build up). He then increased the speed to 6.3 mph for another four minutes. At the end of that stage, he took more blood. The speed was then increased to 6.9 for another four minutes, and blood was taken again. In last year's test, I only did these three 4-minute stages before starting the one-minute increments. This year, however. Dr. Stanforth decided my fitness had increased so we could add another four minute stage at 7.2 mph. After that stage, he took the last few drops of blood before we began with the REAL workout.
At this point, you start at the last speed of the previous 4-minute stage (7.2 mph) and you increase it every minute until you run to fatigue. I made it to 9.6 mph before stopping.
Here's how the data compared:
VO2 Max (ml/kg/min): 54.5 (Sept. 07) 59.9 (Aug. 08) (Elite male athletes average 70-85) I'm getting closer. :-)
Maximal Running Speed: 9.45 (Sept. 07 9.6 (Aug. 08) (Elite males average 14.5) Not even close. :-(
Max heart rate: 187 (Sept. 07) 188 (Aug. 08)
All this basically means I've gained about 1 minute off a 5k, 3 minutes off a 10k, 7 minutes off a half marathon, and 15 minutes off a marathon. My physiology is such that I have the engine to do a 21 min 5k, 54 min 10k, 1:47 half marathon, and a 3:32 marathon. Now I just have to train my mind and muscles to realize my potential. And the great thing is that with continued training, I can take more time off in the coming year.
The final report is several pages of numbers and graphs. I won't bore you with all of it. Instead, I'll conclude by saying how pleased I am with my results and how motivating it is to know the training is making a difference. It's also great motivation to know that with continued training and experience and knowledge, next year's results can be even better.
Kia Kaha!
Answer to My Question: Train Hard to Train Body to Burn Fat
Several weeks back I was asking if going slow (zone 1-2) for long distances was the best way to train the body to burn fat rather than carbohydrates, a necessity for anything longer than an Olympic distance triathlon or a 10k run. Well, I thought I'd found the answer and posted a rather lengthy synopsis of my findings in a previous post. Today, however, I read an article in the latest "Inside Triathlon" magazine that said the following: "To maximize your fat-burning capacity, regularly perform long endurance swims, rides, and runs that take you to the point of extreme fatigue." As Craig Alexander (aka, Crowie), second place finisher in last year's Hawaii Ironman, said (and I paraphrase), "Most age groupers just don't train hard enough. You have to train hard to be among the best." No wonder my last program was so psychotic. It was designed by Dave Scott himself. My current program, however, is training me to "finish" rather than "compete." Guess for a first 70.3 race, I should just be happy to finish.
Wednesday, August 27, 2008
PRESCRIPTION- READ EVERY DAY OR AS NEEDED
Of all the things that can have an effect on your future, I believe
personal growth is the greatest. We can talk about sales growth, profit
growth, asset growth, but all of this probably will not happen without
personal growth. It's really the open door to it all. In fact I'd like
to have you memorize a most important phrase. Here it is, "The major key to
your better future is YOU."
Let me repeat that. "The major key to your better future is YOU." Put
that someplace you can see it everyday, in the bathroom, in the kitchen, at
the office, anywhere where you can see it everyday. The major key to your
better future is YOU. Try to remember that every day you live and think
about it. The major key is YOU.
Now, there are many things that will help your better future. If you
belong to a strong, dynamic and progressive company, that would help. If the
company has good products, good services that you are proud of, that
would certainly help. If there were good sales aids, that would help, good
training would certainly help. If there is strong leadership that will
certainly help. All of these things will help, and of course, if it
doesn't storm, that will help. If your car doesn't break down, that will help.
If the kids don't get sick, that will help. If the neighbors stay half way
civil, that will help. If your relatives don't bug you, that will help.
If it isn't too cold, if it isn't too hot, all those things will help your
better future. And if prices don't go much higher and if taxes don't get
much heavier, that will help. And if the economy stays stable, those
things will all help. We could go on and on with the list; but remember this,
the list of things that I've just covered and many more - all put together -
play a minor role in your better future.
The major key to your better future is you. Lock your mind onto that.
This is a super important point to remember. How do you develop an above
average income? Simple, become an above average person. Work on you. Develop an
above average handshake. A lot of people want to be successful, and they
don't even work on their handshake. As easy as that would be to start,
they let it slide. They don't understand. Develop an above average smile.
Develop an above average excitement. Develop an above average
dedication. Develop an above average interest in other people. To have more, become
more. Remember; work harder on yourself than you do on your job. For a
long time in my life, I didn't have this figured out.
Strangely enough, with two different people in the same company one may
earn an extra $100 a month, and the other may earn a $1,000. What could
possibly be the difference? If the products were the same, if the
training was the same, if they both had the same literature, the same tools. If
they both had the same teacher, the same compensation plan, if they both
attended the same meetings, why would one person earn the $100 per month
and the other person earn the $1000? Remember here is the
difference...the difference is personal, inside, not outside, inside.
You see the real difference is inside you. In fact, the difference IS
you. Someone once said, "The magic is not in the products. The magic is not
in the literature. The magic is not in the film. There isn't a magic
meeting, but the magic that makes things better is inside you, and personal
growth makes this magic work for you.
The magic is in believing. The magic is in daring. The magic is in
trying. The real magic is in persevering. The magic is in accepting. It's in
working. The magic is in thinking. There is magic in a handshake. There
is magic in a smile. There is magic in excitement and determination. There
is real magic in compassion and caring and sharing. There is unusual magic
in strong feeling and you see, all that comes from inside, not outside. So,
the difference is inside you. The real difference is you. You are the
major key to your better future.
"Are you bored with life? Then throw yourself into some work you believe
in with all your heart, live for it, die for it, and you will find
happiness that you had thought could never be yours." --Dale Carnegie
personal growth is the greatest. We can talk about sales growth, profit
growth, asset growth, but all of this probably will not happen without
personal growth. It's really the open door to it all. In fact I'd like
to have you memorize a most important phrase. Here it is, "The major key to
your better future is YOU."
Let me repeat that. "The major key to your better future is YOU." Put
that someplace you can see it everyday, in the bathroom, in the kitchen, at
the office, anywhere where you can see it everyday. The major key to your
better future is YOU. Try to remember that every day you live and think
about it. The major key is YOU.
Now, there are many things that will help your better future. If you
belong to a strong, dynamic and progressive company, that would help. If the
company has good products, good services that you are proud of, that
would certainly help. If there were good sales aids, that would help, good
training would certainly help. If there is strong leadership that will
certainly help. All of these things will help, and of course, if it
doesn't storm, that will help. If your car doesn't break down, that will help.
If the kids don't get sick, that will help. If the neighbors stay half way
civil, that will help. If your relatives don't bug you, that will help.
If it isn't too cold, if it isn't too hot, all those things will help your
better future. And if prices don't go much higher and if taxes don't get
much heavier, that will help. And if the economy stays stable, those
things will all help. We could go on and on with the list; but remember this,
the list of things that I've just covered and many more - all put together -
play a minor role in your better future.
The major key to your better future is you. Lock your mind onto that.
This is a super important point to remember. How do you develop an above
average income? Simple, become an above average person. Work on you. Develop an
above average handshake. A lot of people want to be successful, and they
don't even work on their handshake. As easy as that would be to start,
they let it slide. They don't understand. Develop an above average smile.
Develop an above average excitement. Develop an above average
dedication. Develop an above average interest in other people. To have more, become
more. Remember; work harder on yourself than you do on your job. For a
long time in my life, I didn't have this figured out.
Strangely enough, with two different people in the same company one may
earn an extra $100 a month, and the other may earn a $1,000. What could
possibly be the difference? If the products were the same, if the
training was the same, if they both had the same literature, the same tools. If
they both had the same teacher, the same compensation plan, if they both
attended the same meetings, why would one person earn the $100 per month
and the other person earn the $1000? Remember here is the
difference...the difference is personal, inside, not outside, inside.
You see the real difference is inside you. In fact, the difference IS
you. Someone once said, "The magic is not in the products. The magic is not
in the literature. The magic is not in the film. There isn't a magic
meeting, but the magic that makes things better is inside you, and personal
growth makes this magic work for you.
The magic is in believing. The magic is in daring. The magic is in
trying. The real magic is in persevering. The magic is in accepting. It's in
working. The magic is in thinking. There is magic in a handshake. There
is magic in a smile. There is magic in excitement and determination. There
is real magic in compassion and caring and sharing. There is unusual magic
in strong feeling and you see, all that comes from inside, not outside. So,
the difference is inside you. The real difference is you. You are the
major key to your better future.
"Are you bored with life? Then throw yourself into some work you believe
in with all your heart, live for it, die for it, and you will find
happiness that you had thought could never be yours." --Dale Carnegie
Monday, August 25, 2008
Bacon weekly
Mon- 3 mile run
tues- stress test (intense run!)
Wednesday-Kenpo Karate training
Thursday- traveling
Friday- 10 mile bike (16.8 avg mph)
Sat- off
Sunday-off
Had what I would consider to be my first lacking week of training...still got in 3 days, but struggled for motivation...had another round at the docs office for a stress test and another round of odd results..I'll explain later....All is good, just an odd visit..... Feeling stronger today despite having my first bacon cheeseburger in about 6+ months today....bad weekend for desserts too had a few Sat and Sunday.....it's interesting how my 1st slack training week also coincided with my first really bad nutrtion week too...it's a slippery slope....I'm off.....
tues- stress test (intense run!)
Wednesday-Kenpo Karate training
Thursday- traveling
Friday- 10 mile bike (16.8 avg mph)
Sat- off
Sunday-off
Had what I would consider to be my first lacking week of training...still got in 3 days, but struggled for motivation...had another round at the docs office for a stress test and another round of odd results..I'll explain later....All is good, just an odd visit..... Feeling stronger today despite having my first bacon cheeseburger in about 6+ months today....bad weekend for desserts too had a few Sat and Sunday.....it's interesting how my 1st slack training week also coincided with my first really bad nutrtion week too...it's a slippery slope....I'm off.....
Sunday, August 24, 2008
Blog Has a New Look
Plan to change the look of the blog every few weeks/months to keep things fresh. Please let me know if you have any suggestions and critiques.
I posted a photo of the original Team Topper Tri, who placed second in the relay competition at the Texas championship triathlon. I will prepare a slide show of photos in the coming weeks that will include all current members of Team Topper Tri. And, of course, in another month we'll have photos of the BDB to add.
I posted a photo of the original Team Topper Tri, who placed second in the relay competition at the Texas championship triathlon. I will prepare a slide show of photos in the coming weeks that will include all current members of Team Topper Tri. And, of course, in another month we'll have photos of the BDB to add.
Weekly Update- Karl
Monday- 30:22 minute run, 3.42 miles, 8:53 pace
Tuesday- 1 hr bike ride
Wed- Off
Thursday- 6.09 mile run, 1 hour, 9:51 avg. pace, accelerations of 5:57 pace
Friday- 2000 m swim
Saturday- 51 mile bike ride, 3:15 hours
Sunday- 9.96 miles, 1:45 hours; 10:33 pace (see Improving Endurance post)
Had a great week. Feeling strong and motivated again. Having last week off work really put me a in a better frame of mind. Work this week went really well (have some major gifts lined up for the coming months), so that made getting back in the groove a lot easier. Workouts went well and despite a twinge of the left IT Band after Thursday's speed workout, I had no pain after today's long run. Had a wonderful b-day weekend with Jennifer and the kids. Jenn and I enjoyed a night out last night and then today they all took me out for lunch.
I'll continue to follow my workout plan this week even with my upcoming Austin Triathlon Olympic race on Labor Day. As a matter of fact, I'll be doing my lactate threshold testing again on Thursday. Look forward to posting those results next weekend.
A little sad about the Olympics ending tonight. Have really enjoyed watching them this year. Guess we have to go back to watching crap TV again.
Good luck wishes to Dino on his upcoming mini marathon in Va. Beach. I know he'll represent TTT well and "give it hell."
If you don't have a race this coming weekend, consider taking part in the Nike 10k worldwide event. You can do it in your own neighborhood or treadmill, if you want.
Have a great week, men!
Kia Kaha!
Tuesday- 1 hr bike ride
Wed- Off
Thursday- 6.09 mile run, 1 hour, 9:51 avg. pace, accelerations of 5:57 pace
Friday- 2000 m swim
Saturday- 51 mile bike ride, 3:15 hours
Sunday- 9.96 miles, 1:45 hours; 10:33 pace (see Improving Endurance post)
Had a great week. Feeling strong and motivated again. Having last week off work really put me a in a better frame of mind. Work this week went really well (have some major gifts lined up for the coming months), so that made getting back in the groove a lot easier. Workouts went well and despite a twinge of the left IT Band after Thursday's speed workout, I had no pain after today's long run. Had a wonderful b-day weekend with Jennifer and the kids. Jenn and I enjoyed a night out last night and then today they all took me out for lunch.
I'll continue to follow my workout plan this week even with my upcoming Austin Triathlon Olympic race on Labor Day. As a matter of fact, I'll be doing my lactate threshold testing again on Thursday. Look forward to posting those results next weekend.
A little sad about the Olympics ending tonight. Have really enjoyed watching them this year. Guess we have to go back to watching crap TV again.
Good luck wishes to Dino on his upcoming mini marathon in Va. Beach. I know he'll represent TTT well and "give it hell."
If you don't have a race this coming weekend, consider taking part in the Nike 10k worldwide event. You can do it in your own neighborhood or treadmill, if you want.
Have a great week, men!
Kia Kaha!
One Month To Go...Still Not Too Late!
Fellas,
You've read Dino's post. The BDB will not be easy. Overcoming the challenge is the reason we signed up for it. If we wanted to do something easy, we'd signed up for a walk-a-thon! Of course, even walking a 100 miles would be a challenge.
That said, I know a LOT of people in much worse shape than any of us who have conquered a century bike ride on less training than we've had and with less resolve than we have. Don't forget that having a closed race course, being able to draft, and having all the food and water we need available to us every few miles will make a HUGE difference. Barring any unforeseen physical or mechanical issues, we can ALL make it, albeit in different times and in different states of physical and mental fatigue. With a month to go before the big day, there is still a lot we can do to prepare.
I've suggested for months that we each choose a training program to follow, so once again I have copied the BDB 100 training program from the website for your convenience. You'll notice that the most you'll ever ride in a single day under this program is 65 miles. Just like with a marathon or Ironman training program, you only need to be able to go about 65-80% of the way in training to prove you can make it 100%. The caveat being that you need to do the other weekly miles along the way so that your legs and body and mind know what having 100 miles on them feels like. So, whether you use this program or continue with your own (as I will with my activetrainer.com workout), it's time for all of us to get some serious weekly mileage in, but doing it under a structured program so we don't get injured.
Men, I believe in all of us. We'll all be there to support, assist, and push each other the whole way. I know we can ALL make it ALL 100 miles. Start believing it but don't leave it to chance. Do the work. Get on the bike. If you can't get on the bike, get a run in, do lunges, do squats, strengthen those legs, do some core work. There is something you can do every day. And then on those rest days, REST! Don't do a damn thing! Do less than that. Lie on the couch. Be lazy. That's when the training is absorbed by the body.
http://www.bigdambridge.org/BDB_Events/Reg%20Forms/BDB%20100%20Train2.pdf
http://www.activetrainer.com
Please don't lose faith and courage. On my 37th birthday, I weighed 185 pounds, couldn't run a block down my street without gasping for air, I dipped tobacco, and I ate every triple burger that came my way (with the biggie fries and biggie drink). I was angry a lot and dissatisfied with where my life was and where it was headed. I had lost my confidence, my motivation, and my sense of purpose.
On this, my 39th birthday weekend, I weigh 165 pounds, my waist is a 31 after being 32 since high school, I biked 51 miles, ran 11 miles, swam 2000 meters, I haven't dipped in over a year, but I did have a great fried catfish with french fries this afternoon (hey, when you burn 1600 calories on your morning run, you can cheat a little). I'm a better husband and father and employee and I have this endurance lifestyle to thank for all of it. I'm in the best physical and mental shape of my life. Thank you, Mark, for pushing me to do that first 5k one year ago. I had no idea going into it that it would change my life, but several triathlons, an adventure race, an Ironman swim, a couple of 5k's, and two marathons later, I know what it's done for me...and my wife and kids will tell you how much happier we all are because of it.
One month and four days from today, God willing, we'll all be able to say that we biked 100 miles! Can you imagine that? Well, like they say, what you can imagine, you can do. You just have to take the steps to make it happen. What does that mean for you? If Dino can get his workouts in with his daily work commute, his work schedule, his kids' activities, his own activities, and all his responsibilities, then the rest of us have no excuses! I go to bed earlier and wake up at 4:15 am on some days. I also worked out an 8:30 am schedule with my boss, so I could get my swims in on Mon, Wed, and Fri. I bought an indoor trainer, so I could get my weekly rides in without having to leave the house and ride in the dark on unsafe streets in rush hour traffic. I know some of you have made your own sacrifices. There are a lot of days that I don't feel like training, but I never finish a workout and regret doing so. What can you do starting tomorrow to ensure you can get your training in?
One month will pass quickly and I can't wait to see all of you in Little Rock. But what I can't wait for most of all is toasting the completion of the race by all of us with all of you on the night of Sept. 27...and planning what our challenge will be for 2009!
Kia Kaha!
-Karl
You've read Dino's post. The BDB will not be easy. Overcoming the challenge is the reason we signed up for it. If we wanted to do something easy, we'd signed up for a walk-a-thon! Of course, even walking a 100 miles would be a challenge.
That said, I know a LOT of people in much worse shape than any of us who have conquered a century bike ride on less training than we've had and with less resolve than we have. Don't forget that having a closed race course, being able to draft, and having all the food and water we need available to us every few miles will make a HUGE difference. Barring any unforeseen physical or mechanical issues, we can ALL make it, albeit in different times and in different states of physical and mental fatigue. With a month to go before the big day, there is still a lot we can do to prepare.
I've suggested for months that we each choose a training program to follow, so once again I have copied the BDB 100 training program from the website for your convenience. You'll notice that the most you'll ever ride in a single day under this program is 65 miles. Just like with a marathon or Ironman training program, you only need to be able to go about 65-80% of the way in training to prove you can make it 100%. The caveat being that you need to do the other weekly miles along the way so that your legs and body and mind know what having 100 miles on them feels like. So, whether you use this program or continue with your own (as I will with my activetrainer.com workout), it's time for all of us to get some serious weekly mileage in, but doing it under a structured program so we don't get injured.
Men, I believe in all of us. We'll all be there to support, assist, and push each other the whole way. I know we can ALL make it ALL 100 miles. Start believing it but don't leave it to chance. Do the work. Get on the bike. If you can't get on the bike, get a run in, do lunges, do squats, strengthen those legs, do some core work. There is something you can do every day. And then on those rest days, REST! Don't do a damn thing! Do less than that. Lie on the couch. Be lazy. That's when the training is absorbed by the body.
http://www.bigdambridge.org/BDB_Events/Reg%20Forms/BDB%20100%20Train2.pdf
http://www.activetrainer.com
Please don't lose faith and courage. On my 37th birthday, I weighed 185 pounds, couldn't run a block down my street without gasping for air, I dipped tobacco, and I ate every triple burger that came my way (with the biggie fries and biggie drink). I was angry a lot and dissatisfied with where my life was and where it was headed. I had lost my confidence, my motivation, and my sense of purpose.
On this, my 39th birthday weekend, I weigh 165 pounds, my waist is a 31 after being 32 since high school, I biked 51 miles, ran 11 miles, swam 2000 meters, I haven't dipped in over a year, but I did have a great fried catfish with french fries this afternoon (hey, when you burn 1600 calories on your morning run, you can cheat a little). I'm a better husband and father and employee and I have this endurance lifestyle to thank for all of it. I'm in the best physical and mental shape of my life. Thank you, Mark, for pushing me to do that first 5k one year ago. I had no idea going into it that it would change my life, but several triathlons, an adventure race, an Ironman swim, a couple of 5k's, and two marathons later, I know what it's done for me...and my wife and kids will tell you how much happier we all are because of it.
One month and four days from today, God willing, we'll all be able to say that we biked 100 miles! Can you imagine that? Well, like they say, what you can imagine, you can do. You just have to take the steps to make it happen. What does that mean for you? If Dino can get his workouts in with his daily work commute, his work schedule, his kids' activities, his own activities, and all his responsibilities, then the rest of us have no excuses! I go to bed earlier and wake up at 4:15 am on some days. I also worked out an 8:30 am schedule with my boss, so I could get my swims in on Mon, Wed, and Fri. I bought an indoor trainer, so I could get my weekly rides in without having to leave the house and ride in the dark on unsafe streets in rush hour traffic. I know some of you have made your own sacrifices. There are a lot of days that I don't feel like training, but I never finish a workout and regret doing so. What can you do starting tomorrow to ensure you can get your training in?
One month will pass quickly and I can't wait to see all of you in Little Rock. But what I can't wait for most of all is toasting the completion of the race by all of us with all of you on the night of Sept. 27...and planning what our challenge will be for 2009!
Kia Kaha!
-Karl
Dinos Weekly
Mon: 10 mile run (8:32 pace)
Tues: 30 mile bike (16.5 mph) strong headwinds
Wed/Thur: Rest
Friday: 5 mile run (8:55 pace)
Sat: 85 mile bike (15.8 mph) heat, humidity, winds, "bonked"
Sun: 2 mile run followed by 5 mile bike...... just getting the kinks out (easy pace)
good overall week....... took after picture of me and compared to the before shots.......You guys will be amazed......will send those photos to you in the next few days........judge for yourself......Going to taper off this week for my Rock n Roll Mini marathon at Virginia Beach.....really need a vacation and some time away while maintaining my training........
dino
Tues: 30 mile bike (16.5 mph) strong headwinds
Wed/Thur: Rest
Friday: 5 mile run (8:55 pace)
Sat: 85 mile bike (15.8 mph) heat, humidity, winds, "bonked"
Sun: 2 mile run followed by 5 mile bike...... just getting the kinks out (easy pace)
good overall week....... took after picture of me and compared to the before shots.......You guys will be amazed......will send those photos to you in the next few days........judge for yourself......Going to taper off this week for my Rock n Roll Mini marathon at Virginia Beach.....really need a vacation and some time away while maintaining my training........
dino
"Bonked Out"
Fellas, went on a little journey Sat. morning..... My intentions were to do a 100 mile ride......Got a late start 8 am cst........ First 50 miles were excellent (16.5 mph)..... at 12 pm I started to really struggle....... the temperature rose to 94 degrees with high humidity....... I pounded 80 ounces of fluid to no avail....... I ended up doing 85 miles but really struggled the last 15 and did not have anything left in the tank........ My body and clothes were Salt stained and I was severely dehydrated........ Do we need to consider Salt Tabs and sun block for such rides....... If the BDB 100 is this way, its going to be brutal........ I guess if it had been game day I would have gutted it out...... would have gave it hell!
dino
dino
Saturday, August 23, 2008
Training for a Century Ride
Mile Century or Metric Century...either is a triumph!
http://www.competitortx.com/training/training-for-a-century-ride.html
http://www.competitortx.com/training/training-for-a-century-ride.html
Wednesday, August 20, 2008
Cycling shorts
Anyone want to throw out an opinion on cycling shorts....my old school stuff is nearing retirement....
Tuesday, August 19, 2008
CHECK YO PIPES
Bacon just went for a full physical yesterday...time to make sure all the pipes are flowing and everything greased. Also, go for the treadmill stress test to ensure the ticker is functioning well when maxed. I'll give my results, but mainly wanted to throw it out and encourage everyone to do the same...if you have yet to do so that is.....
Was disappointed to find my BP at 140/80; especially considering it was spot-on until my intensive traning began? Will continue to monitor. The EKG continues to show an irregular heartbeat; however after analyzed it appears to be a "normal" condition or basically just a subset of beats that are just different, not bad different, just different...so that puts my mind at ease because I knew of the irregular heartbeat previous. Also found out that my lungs are LONG; which I did not know previous. During the chest x-ray he had to do my lungs in 2 sections because he could not fit them on 1 slide. I asked him if that was good and he said "i don't know" and I said "we'll better long than short, yeah" again no reply...apparently humor is not allowed in the x-ray room...probably the magnetic nature of my personality might throw off the machine. Will post again after my stress test.....
Was disappointed to find my BP at 140/80; especially considering it was spot-on until my intensive traning began? Will continue to monitor. The EKG continues to show an irregular heartbeat; however after analyzed it appears to be a "normal" condition or basically just a subset of beats that are just different, not bad different, just different...so that puts my mind at ease because I knew of the irregular heartbeat previous. Also found out that my lungs are LONG; which I did not know previous. During the chest x-ray he had to do my lungs in 2 sections because he could not fit them on 1 slide. I asked him if that was good and he said "i don't know" and I said "we'll better long than short, yeah" again no reply...apparently humor is not allowed in the x-ray room...probably the magnetic nature of my personality might throw off the machine. Will post again after my stress test.....
Monday, August 18, 2008
Dino's Weekly
Mon: rest
Tues: rest
Wed: 8 mile run at 8:24 pace
Thur: 50 mile bike @ 16.5 mph
Fri: 14 mile bike @ 18.6 mph
Sat: 2 mile easy run
long work week.....took a couple of extra rest days (body needed it).....good nutrition.....lots of stress this week.....Now raising my middle son..... (wants to live with me) Lawyer......more running kids.......more everything, time.......energy......money........But its all good........Dino can raise some kids......Givin it hell!
Tues: rest
Wed: 8 mile run at 8:24 pace
Thur: 50 mile bike @ 16.5 mph
Fri: 14 mile bike @ 18.6 mph
Sat: 2 mile easy run
long work week.....took a couple of extra rest days (body needed it).....good nutrition.....lots of stress this week.....Now raising my middle son..... (wants to live with me) Lawyer......more running kids.......more everything, time.......energy......money........But its all good........Dino can raise some kids......Givin it hell!
BigDaddy Weekly
Good week overall. Noticed a little weakness - muscle fatigue early in the week but managed to get 50 min. on the bike nearly everyday except Sat. Decent nutrition but could be better. Attitude was a little poor - esp. Fri., but you can't get younger. Big thumbs up and thanks to Claude B. on the ride yesterday. 40 mi. at 13.8 mph - very good first 20 mi. but last 10 really pushed me. My legs were spent for the last 5 which was a little surprising and disappointing, probably couldn't have done much more. Certainly know what I've got to work from now. Ride route was very good - several hills with 1 or 2 punishing- and several straight stretches; hopefully typical of BDB.
First time I've pushed my body like that in a long time - good I'm sure. Do need to work on energy sources during rides and definitely need to work on strengthening core. Good thing for the deep ditch that kept Claude and I from becoming Alpo!
Sunday, August 17, 2008
Bacon weekly
Mon- Legs and back, abs
Tuesday-sick as a dog
Wednesday-sick as a dog
Thursday- 1 mile run
Friday- Chest and back
Saturday- unloaded 1000 (seemed like) boxes
Sunday- 40 miler with Ashley
Was punished this week with the summer flu, so had to cancel our ride on Thursday; however rebounded nicely and finished the week strong. Nutrition is lifestyling so it's all good.
Now to the ride for Ash and I today. You guys would have been proud of your boy Ashley in the saddle. I'll let him tell his story, but let me first say that the entire ride was hills, so he was fully immersed! Little coasting and pedaling was our motto today. Thankfully, a golf course was open and gave us some extra water in the last 10 miles. Myself, a terribly painful neck at about 30 miles and the feets tiring....possibly from a bad placement of the connectors...will change and see....legs felt excellent and breathing was excellent too.... Only 1 dog of real threat and I thought I could out pedal his big Marmaduke butt....he stopped, but let me tell you, if he wanted me, I would have just been an small appetizer... Thanks to Ashley for getting us out there on the road
Tuesday-sick as a dog
Wednesday-sick as a dog
Thursday- 1 mile run
Friday- Chest and back
Saturday- unloaded 1000 (seemed like) boxes
Sunday- 40 miler with Ashley
Was punished this week with the summer flu, so had to cancel our ride on Thursday; however rebounded nicely and finished the week strong. Nutrition is lifestyling so it's all good.
Now to the ride for Ash and I today. You guys would have been proud of your boy Ashley in the saddle. I'll let him tell his story, but let me first say that the entire ride was hills, so he was fully immersed! Little coasting and pedaling was our motto today. Thankfully, a golf course was open and gave us some extra water in the last 10 miles. Myself, a terribly painful neck at about 30 miles and the feets tiring....possibly from a bad placement of the connectors...will change and see....legs felt excellent and breathing was excellent too.... Only 1 dog of real threat and I thought I could out pedal his big Marmaduke butt....he stopped, but let me tell you, if he wanted me, I would have just been an small appetizer... Thanks to Ashley for getting us out there on the road
Rocket Science Sports Open Water Swim
Competed in and completed the 2.4 mile Rocket Science Sports Open Water Swim (there were also 800 meter and 1.2 mile options). Prior to today, I had never swam over 800 meters in competition. Today's event was over 3800 meters.
I was very nervous about it. Only once had I finished 800 meters in competition without having to quit freestyle and go to breastroke due to fatigue. This time, however, I felt sure I had done the proper training in the pool, but open water competition is nothing like the pool. I spoke to Mark yesterday regarding his successful swim across Lake Washington in Seattle and he gave me some pointers from his experience and made me feel sure I would do fine. Nevertheless, I awoke at 5am after a restless sleep and choked down some cereal and coffee. My nervousness was evident in the fact I visited the toilet no less than five times and spent the morning yawning, a sure sign I was trying to get more oxygen.
I arrived at Mansfield Dam on Lake Travis at 7:30am. I checked in and got my timing chip strapped to my ankle. I sat by myself with my active, nervous mind working overtime. When I saw the distance to the far buoy we'd have to loop twice on the 1.2 mile course, I couldn't believe how far away it looked. My family arrived around 8am and that provided me a chance to get my mind off the negative thoughts for a moment. At 8:15 the director called us to the race briefing and by 8:30, the first group (800 meter swimmers) hit the water. As they swam away, the 2.4 mile group was called to the water start. I put on my swim cap and goggles and dove into the warm water (85 degrees, so no wetsuit allowed today...and I can tell you it was not very refreshing). The countdown began (10,9,8,7...) and the bullhorn went off. We were off.
I started nice and slow, as I had promised myself, and looked for some I could draft off. It wasn't 200 meters and I found two men swimming about my pace. I got on the second one's feet and stayed on them for the rest of the race. As we neared that far buoy (950 meters), it was pretty disheartening to think I had only to do what I had done so far 3 MORE TIMES! I just put my head down and kept smoothing it out, never leaving the guy's feet in front of me. We zig zagged a bit but I figured it was better to zig zag with them than to try and go it alone. As we neared the halfway mark (1.2 miles), I couldn't believe how good I felt. I wasn't even breathing hard. I tried getting a look at my watch to see how much time had passed, but I couldn't see it without stopping...and I wasn't about to do that. Still on the guy's feet in front of me, we turned the buoy to do it all ONE MORE TIME! It was at this point that I noticed my head aching. I think it was a combination of tight neck muscles and tight goggles. I took a moment to breastroke and pull my goggles off my eyes for a moment. That seemed to help and I put my head back down and got back on that guy's feet. As we turned back into the cove, I saw my family on the beach. I turned my head for a breath and yelled to Jennifer, "Hey Momma." Karlie immediately knew it was my voice and she waved. I waved at her and it gave me a boost of energy. I almost ran over the guy in front of me, so I slowed back down and kept drafting. We turned that far buoy for the last time and I noticed the guy's feet moving away from me. I don't have a way to know, but I'm sure we picked up the pace for that final 950 meters home. There were a couple of times coming home that my stomach and head felt a little funny. I know it was lack of calories from all the toilet visits. It was a dizziness of sorts and I must admit it scared me for a little bit. Mark and I had a talk about all the people who've had heart attacks during Ironman swims this year, and I guess I let those thoughts fill my head for a moment. As we neared the cove for the final turn home however, I smiled to myself at how smooth my swim was going. Despite the passing feeling of dizziness, I felt pretty darn good. I couldn't believe I was about to finish an Ironman swim and had not had to stop once. That extra boost gave me the energy to pick up my kick a bit and swim for home. As I neared the water exit, I got up to find some wobbly sea legs. Good thing that guy was there to help us out of the water. I jogged across the timer and put my arms around the guy whose feet I'd been riding all morning. He gave me a high five and said, "Good swim. I thought there was somebody back there on my heels all morning." From there, I went to my family and enjoyed some post race hugs and kisses. I knew things were going well when Jennifer said, "You seem fine. You don't even seem tired." I conquered the 2.4 mile swim and I did it my way (Frank Sinatra would be proud). I'm not sure I could have jumped on a bike for a 112 mile bike ride and a following marathon, but I did feel pretty darn good.
I learned a LOT and as we all know, the second time is always easier. I'm sure future swims are only going to get better and better.
Here is the tale of the tape: 2.4 mile swim in 1:28:28. I was 5th in my age group males (30-39), 17 of 22 males; and 31st of the 48 competitors. This was an Austin Triathletes Club swim, so the majority of these competitors were experienced triathletes (the winner finished the 2.4 miles in 53 minutes!...and it was a choppy course, two loop swim with a big dogleg turn. Imagine what he'd do on a straight out and back course in smooth water).
The next race on the schedule is the Austin Triathlon (Olympic distance) on Labor Day. At least the 1500 meter swim doesn't seem so daunting now.
Kia Kaha!
I was very nervous about it. Only once had I finished 800 meters in competition without having to quit freestyle and go to breastroke due to fatigue. This time, however, I felt sure I had done the proper training in the pool, but open water competition is nothing like the pool. I spoke to Mark yesterday regarding his successful swim across Lake Washington in Seattle and he gave me some pointers from his experience and made me feel sure I would do fine. Nevertheless, I awoke at 5am after a restless sleep and choked down some cereal and coffee. My nervousness was evident in the fact I visited the toilet no less than five times and spent the morning yawning, a sure sign I was trying to get more oxygen.
I arrived at Mansfield Dam on Lake Travis at 7:30am. I checked in and got my timing chip strapped to my ankle. I sat by myself with my active, nervous mind working overtime. When I saw the distance to the far buoy we'd have to loop twice on the 1.2 mile course, I couldn't believe how far away it looked. My family arrived around 8am and that provided me a chance to get my mind off the negative thoughts for a moment. At 8:15 the director called us to the race briefing and by 8:30, the first group (800 meter swimmers) hit the water. As they swam away, the 2.4 mile group was called to the water start. I put on my swim cap and goggles and dove into the warm water (85 degrees, so no wetsuit allowed today...and I can tell you it was not very refreshing). The countdown began (10,9,8,7...) and the bullhorn went off. We were off.
I started nice and slow, as I had promised myself, and looked for some I could draft off. It wasn't 200 meters and I found two men swimming about my pace. I got on the second one's feet and stayed on them for the rest of the race. As we neared that far buoy (950 meters), it was pretty disheartening to think I had only to do what I had done so far 3 MORE TIMES! I just put my head down and kept smoothing it out, never leaving the guy's feet in front of me. We zig zagged a bit but I figured it was better to zig zag with them than to try and go it alone. As we neared the halfway mark (1.2 miles), I couldn't believe how good I felt. I wasn't even breathing hard. I tried getting a look at my watch to see how much time had passed, but I couldn't see it without stopping...and I wasn't about to do that. Still on the guy's feet in front of me, we turned the buoy to do it all ONE MORE TIME! It was at this point that I noticed my head aching. I think it was a combination of tight neck muscles and tight goggles. I took a moment to breastroke and pull my goggles off my eyes for a moment. That seemed to help and I put my head back down and got back on that guy's feet. As we turned back into the cove, I saw my family on the beach. I turned my head for a breath and yelled to Jennifer, "Hey Momma." Karlie immediately knew it was my voice and she waved. I waved at her and it gave me a boost of energy. I almost ran over the guy in front of me, so I slowed back down and kept drafting. We turned that far buoy for the last time and I noticed the guy's feet moving away from me. I don't have a way to know, but I'm sure we picked up the pace for that final 950 meters home. There were a couple of times coming home that my stomach and head felt a little funny. I know it was lack of calories from all the toilet visits. It was a dizziness of sorts and I must admit it scared me for a little bit. Mark and I had a talk about all the people who've had heart attacks during Ironman swims this year, and I guess I let those thoughts fill my head for a moment. As we neared the cove for the final turn home however, I smiled to myself at how smooth my swim was going. Despite the passing feeling of dizziness, I felt pretty darn good. I couldn't believe I was about to finish an Ironman swim and had not had to stop once. That extra boost gave me the energy to pick up my kick a bit and swim for home. As I neared the water exit, I got up to find some wobbly sea legs. Good thing that guy was there to help us out of the water. I jogged across the timer and put my arms around the guy whose feet I'd been riding all morning. He gave me a high five and said, "Good swim. I thought there was somebody back there on my heels all morning." From there, I went to my family and enjoyed some post race hugs and kisses. I knew things were going well when Jennifer said, "You seem fine. You don't even seem tired." I conquered the 2.4 mile swim and I did it my way (Frank Sinatra would be proud). I'm not sure I could have jumped on a bike for a 112 mile bike ride and a following marathon, but I did feel pretty darn good.
I learned a LOT and as we all know, the second time is always easier. I'm sure future swims are only going to get better and better.
Here is the tale of the tape: 2.4 mile swim in 1:28:28. I was 5th in my age group males (30-39), 17 of 22 males; and 31st of the 48 competitors. This was an Austin Triathletes Club swim, so the majority of these competitors were experienced triathletes (the winner finished the 2.4 miles in 53 minutes!...and it was a choppy course, two loop swim with a big dogleg turn. Imagine what he'd do on a straight out and back course in smooth water).
The next race on the schedule is the Austin Triathlon (Olympic distance) on Labor Day. At least the 1500 meter swim doesn't seem so daunting now.
Kia Kaha!
Week 6 Update
Monday Off (Took Tristan to Schlitterbahn, the world's top water park...Outfreakinstanding!)
Tuesday 1 hour bike ride (17.5 miles)...easy pace with quick accelerations throughout
Wednesday Swim (200 warm up; 2-3 x 200 with 10 second rest intervals between each 2003-4 x 100 with 10 second rest intervals between each 100Rest 2-3 minutes, then 400-600 steady swim; 200 cool down)
Run: 15 min warm up; sprint workout; 10 minute cool down
Thursday-Friday Off (In Houston with family...visited Johnson Space Center...astronauts are awesome!)
Saturday 52.6 mile bike ride (3 hours)
Sunday Rocket Science Sports Open Water Swim 2.4 miles (see Race Report post)
Excellent week. It was good to be on vacation and spend time with family. Feeling re-energized and motivated. Nutrition was not great (I was on vacation, after all), but I burned a lot of calories this week. Bike ride on Saturday was my longest yet. Averaged over 17mph and did several big gear sets. Great chance to test nutrition. Need to find a way to eat more. Did gels and drinks and even a banana. May try some bars for added calories.
My swim was a superb experience. I'll share more on my race report post.
Not happy to have to go back to work this week, but happy to have work to go to.
Kia Kaha!
Tuesday 1 hour bike ride (17.5 miles)...easy pace with quick accelerations throughout
Wednesday Swim (200 warm up; 2-3 x 200 with 10 second rest intervals between each 2003-4 x 100 with 10 second rest intervals between each 100Rest 2-3 minutes, then 400-600 steady swim; 200 cool down)
Run: 15 min warm up; sprint workout; 10 minute cool down
Thursday-Friday Off (In Houston with family...visited Johnson Space Center...astronauts are awesome!)
Saturday 52.6 mile bike ride (3 hours)
Sunday Rocket Science Sports Open Water Swim 2.4 miles (see Race Report post)
Excellent week. It was good to be on vacation and spend time with family. Feeling re-energized and motivated. Nutrition was not great (I was on vacation, after all), but I burned a lot of calories this week. Bike ride on Saturday was my longest yet. Averaged over 17mph and did several big gear sets. Great chance to test nutrition. Need to find a way to eat more. Did gels and drinks and even a banana. May try some bars for added calories.
My swim was a superb experience. I'll share more on my race report post.
Not happy to have to go back to work this week, but happy to have work to go to.
Kia Kaha!
Friday, August 15, 2008
We are a witness.
Michael Phelps is a swim monster. We are probably watching one of the greatest swimmers of our / any time.
This guy swims to the best of his ability in every final and it's always better than everyone else. Wow!! No doubt the guy has great athletic talent. He also has worked and perfected his skills to be the best in the world. You gotta bow down to that.
This guy swims to the best of his ability in every final and it's always better than everyone else. Wow!! No doubt the guy has great athletic talent. He also has worked and perfected his skills to be the best in the world. You gotta bow down to that.
Thursday, August 14, 2008
Urban Riding
Ok...just got back from a 14.6 mile "tour" of Ann Arbor. Used the side streets and side walks...what a mess; should have taken a mountain bike or a motorcycle...busted sidewalks, cars in crosswalks, even chased by a damn dog at one point! Now for some advice from the team, any ideas on reducing calf soreness? Most of the foot soreness has dramatically reduced since vacation and some "learned" corrective measures. Now having some soreness (more like a tenderness to the touch) in the calfs (at the top just before the junction of the knee). Any thoughts?????
Rooms Reserved
Gents,
Have 3 suites reserved for Friday 9/26 and Saturday 9/27 at the
Comfort Inn & Suites Downtown at the Clinton Library
707 Interstate 30 , Little Rock, AR, US, 72202
Phone: (501) 687-7700 Fax: (501) 687-1016
Have 3 suites reserved for Friday 9/26 and Saturday 9/27 at the
Comfort Inn & Suites Downtown at the Clinton Library
707 Interstate 30 , Little Rock, AR, US, 72202
Phone: (501) 687-7700 Fax: (501) 687-1016
Tuesday, August 12, 2008
Random Thoughts, Comments, News
Want to live longer...RUN! http://news.yahoo.com:80/s/nm/20080811/hl_nm/age_running_dc;_ylt=AuVakkG2IfhcDJDVCgvHoBQDW7oF
Been watching the Olympics? Awesome! Loved the swim relay where we beat those smack-talking French! I jumped around my house like an idiot! My kids were laughing at me. It was great! Click here to see just how the US team won: http://www.youtube.com/watch?v=h9R3j7wKv_I
Saw where Michael Phelps has to eat 8000-10,000 calories per day. From the story, it doesn't look like he's real picky what he eats, either. He said it's too difficult to keep up with that many calories and he doesn't like to cook, so he eats at restaurants and eats a LOT! They interviewed some of the restaurant owners from places he frequents, and as you can imagine, they love to see him come in the door.
Read an article that said endurance athletes can be guilty of eating too few calories. It's important to eat enough to keep up with the caloric needs of the body. You can actually lose MORE weight by eating MORE calories. Your body doesn't feel the need to store fat when you are eating the proper amounts of calories. It's also the ONLY way you'll have the energy to train and race hard day after day.
One of my podcasts noted that it can take up to five years of training for an age grouper to go from being a 13-hour Ironman finisher to nudging at the 9-hour finishing time. Guess this should give us hope and also remind us that we are all YOUNG when it comes to these new endeavors. Don't get frustrated if you don't see changes. Stay committed and focused and those changes will come. This takes time. Be persistent and do what you need to do to stay motivated and make it a lifestyle.
Have a great rest of the week. My family and I leave tomorrow for three days in Houston. Be thinking of Mark tomorrow as he swims across that lake in Seattle. Talk to you guys later this weekend.
GO USA! Kia Kaha!
Been watching the Olympics? Awesome! Loved the swim relay where we beat those smack-talking French! I jumped around my house like an idiot! My kids were laughing at me. It was great! Click here to see just how the US team won: http://www.youtube.com/watch?v=h9R3j7wKv_I
Saw where Michael Phelps has to eat 8000-10,000 calories per day. From the story, it doesn't look like he's real picky what he eats, either. He said it's too difficult to keep up with that many calories and he doesn't like to cook, so he eats at restaurants and eats a LOT! They interviewed some of the restaurant owners from places he frequents, and as you can imagine, they love to see him come in the door.
Read an article that said endurance athletes can be guilty of eating too few calories. It's important to eat enough to keep up with the caloric needs of the body. You can actually lose MORE weight by eating MORE calories. Your body doesn't feel the need to store fat when you are eating the proper amounts of calories. It's also the ONLY way you'll have the energy to train and race hard day after day.
One of my podcasts noted that it can take up to five years of training for an age grouper to go from being a 13-hour Ironman finisher to nudging at the 9-hour finishing time. Guess this should give us hope and also remind us that we are all YOUNG when it comes to these new endeavors. Don't get frustrated if you don't see changes. Stay committed and focused and those changes will come. This takes time. Be persistent and do what you need to do to stay motivated and make it a lifestyle.
Have a great rest of the week. My family and I leave tomorrow for three days in Houston. Be thinking of Mark tomorrow as he swims across that lake in Seattle. Talk to you guys later this weekend.
GO USA! Kia Kaha!
Monday, August 11, 2008
CBacon Weekly
MON- CHEST AND BACK
TUESDAY- KENPO KARATE
WEDNESDAY- ARMS, SHOULDERS AND TRICEPS
THURSDAY-3.1 MILE RUN
FRIDAY- NOTHING
SATURDAY- 3.1 MILE RUN
SUNDAY- OFF
ANOTHER GOOD NUTRITON WEEK OVERALL. FINDING A NEW SWEET TOOTH IN THE EARLY EVENINGS, SO I AM TRYING TO CONTROL THE FEVER..... NOT BLOWING IT UP, BUT HAVE FOUND SOME CHOC. COVERED SUNFLOWER SEEDS QUITE TASTY...NO WORRIES, I'M ABOUT TO FINISH THEM AND AM TOO CHEAP TO BUY MORE .....
I THINK IT'S JUST A QUICK PHASE....
ASHLEY AND I HAVE SCHEDULED A LONG RIDE FOR THIS COMING THURSDAY...PLANS TO DO A 40 AND MORE IF FEELING GOOD.
I LIKE THE FREE IDEA WITH THE CHOICE MILES; ESPECIALLY WITH GAS....LET ME KNOW AND I'LL CANCEL OUR RESERVATIONS IF ALL AGREE.
MY AVALANCHE MIGHT ACCOMODATE ALL 3 BIKES AND LUGGAGE...WILL NEED TO FABRICATE A BAR IN THE TRUCK BED HOWEVER. I ROLL AT ABOUT 16 MILES PER GALLON SO GAS WOULD BE A BIT MORE VERSUS A CAR, BUT SPLIT 3 WAYS MIGHT BE PALATIABLE...LET ME KNOW AND WE CAN LEAVE FROM MY HOUSE IN OBORO....
TUESDAY- KENPO KARATE
WEDNESDAY- ARMS, SHOULDERS AND TRICEPS
THURSDAY-3.1 MILE RUN
FRIDAY- NOTHING
SATURDAY- 3.1 MILE RUN
SUNDAY- OFF
ANOTHER GOOD NUTRITON WEEK OVERALL. FINDING A NEW SWEET TOOTH IN THE EARLY EVENINGS, SO I AM TRYING TO CONTROL THE FEVER..... NOT BLOWING IT UP, BUT HAVE FOUND SOME CHOC. COVERED SUNFLOWER SEEDS QUITE TASTY...NO WORRIES, I'M ABOUT TO FINISH THEM AND AM TOO CHEAP TO BUY MORE .....
I THINK IT'S JUST A QUICK PHASE....
ASHLEY AND I HAVE SCHEDULED A LONG RIDE FOR THIS COMING THURSDAY...PLANS TO DO A 40 AND MORE IF FEELING GOOD.
I LIKE THE FREE IDEA WITH THE CHOICE MILES; ESPECIALLY WITH GAS....LET ME KNOW AND I'LL CANCEL OUR RESERVATIONS IF ALL AGREE.
MY AVALANCHE MIGHT ACCOMODATE ALL 3 BIKES AND LUGGAGE...WILL NEED TO FABRICATE A BAR IN THE TRUCK BED HOWEVER. I ROLL AT ABOUT 16 MILES PER GALLON SO GAS WOULD BE A BIT MORE VERSUS A CAR, BUT SPLIT 3 WAYS MIGHT BE PALATIABLE...LET ME KNOW AND WE CAN LEAVE FROM MY HOUSE IN OBORO....
Weekly (Weakly)
Previous week- vacation in Maine to see my family. Good spirit lifter. No regular training. Walked 3 mi. two days and hiked 8 miles on Mt. Megunticook (fairly steep climb- spectacular view). Nutrition not bad, but too many barley & hops calories.
This week- back to more normal routine. Did my daily 10 - 12 mile ride, off Tues. / Wed. (Conference in the 'ville). Pleased with time & effort on 22 mile ride Sat. (15.6 mph with strong headwind on back leg). Noticed a lot of tightness in my right tricep on long ride. Maybe gripping too tight? Hopefully ready to ramp up training this week. Looking forward to 40+ mi. ride with Claude B. this week - good motivation! Get some!
Sunday, August 10, 2008
Dino's Weekly
Mon: 10 mile run (8:20 pace)
Tues: 50 mile bike (16 mph)
Wed/Thur: Rest
Friday: 10 mile run (8:05 pace)
Sat: 20 mile bike (17 mph)
Sun: 4 mile easy run
good week.....poor nutrition......had a 2 night camping trip, baseball tournament, and back to school.......busy again.........need to find the nutrition........smores, beer, chips and hotdogs are not getting it done!
dino
Tues: 50 mile bike (16 mph)
Wed/Thur: Rest
Friday: 10 mile run (8:05 pace)
Sat: 20 mile bike (17 mph)
Sun: 4 mile easy run
good week.....poor nutrition......had a 2 night camping trip, baseball tournament, and back to school.......busy again.........need to find the nutrition........smores, beer, chips and hotdogs are not getting it done!
dino
Weekly Update-Karl
Monday 45 minute swim: Warm up, Drills, Cool Down
30 minute run: 2.71 miles (Zone 1-2)
Tuesday Off
Wednesday 1 hour bike (90 + rpm workout; Zone 1-2)
Thursday Swim: Warm up; 10 x 100 with 10 second rest intervals between each 200. Rest 2-3 minutes, then 400-600 steady swim; Cool Down
Friday Swim: Warm Up (200m), 2000 m steady (41 minutes), Cool down (200m)
Saturday Bike: 43.87 miles (2:30 hours) Zone 1-2
Sunday Run: 1:30 hours, 8:34 max pace, 10:02 average, hills and windy
Had a great week. Feeling stronger and more motivated. Got some rest (off work on Friday and all this week) and it's already making a difference. Watching the Olympics is also a great motivator. On the nutrition front, I'm taking gluten out of my diet when possible. Has really helped with gi issues. Also eating a lot more fruit and vegetables. Substituted frozen yogurt for my low fat ice cream (hey, a man needs at least one small vice).
Registered for a 2.4 mile open water swim next Sunday. The most I've swam in competition is 800 meters, so what's another 3000! Looking to Mark to give me some pointers after his swim across the lake in Seattle this week. This is one race where I could very well come in dead last. Hey, the Topper Tri attitude is, "It's not where you place but that you were in the race."
Have a great week, all! Hope you are enjoying the Olympics!
Kia Kaha,
Karl
30 minute run: 2.71 miles (Zone 1-2)
Tuesday Off
Wednesday 1 hour bike (90 + rpm workout; Zone 1-2)
Thursday Swim: Warm up; 10 x 100 with 10 second rest intervals between each 200. Rest 2-3 minutes, then 400-600 steady swim; Cool Down
Friday Swim: Warm Up (200m), 2000 m steady (41 minutes), Cool down (200m)
Saturday Bike: 43.87 miles (2:30 hours) Zone 1-2
Sunday Run: 1:30 hours, 8:34 max pace, 10:02 average, hills and windy
Had a great week. Feeling stronger and more motivated. Got some rest (off work on Friday and all this week) and it's already making a difference. Watching the Olympics is also a great motivator. On the nutrition front, I'm taking gluten out of my diet when possible. Has really helped with gi issues. Also eating a lot more fruit and vegetables. Substituted frozen yogurt for my low fat ice cream (hey, a man needs at least one small vice).
Registered for a 2.4 mile open water swim next Sunday. The most I've swam in competition is 800 meters, so what's another 3000! Looking to Mark to give me some pointers after his swim across the lake in Seattle this week. This is one race where I could very well come in dead last. Hey, the Topper Tri attitude is, "It's not where you place but that you were in the race."
Have a great week, all! Hope you are enjoying the Olympics!
Kia Kaha,
Karl
Saturday, August 9, 2008
Future Events for Discussion and Consideration
I know we plan to discuss future events for all of us to do together. Here are some I found and thought I'd start a list for us to discuss while in Little Rock.
Please add yours as comments to this post so we can start our list.
Chattanogga Mountains Stage Race: www.rockcreek.com/stagerace
Hotter'N Hell Hundred: www.hh100.org
Bikin' Mike's Big Bend Adventure: www.bikinmike.com
MYOMED Ragnar Relay: www.ragnarrelay.com
Please add yours as comments to this post so we can start our list.
Chattanogga Mountains Stage Race: www.rockcreek.com/stagerace
Hotter'N Hell Hundred: www.hh100.org
Bikin' Mike's Big Bend Adventure: www.bikinmike.com
MYOMED Ragnar Relay: www.ragnarrelay.com
Thursday, August 7, 2008
Coordinating Time
Fellas,
Know from our previous conversations that Claude has 2 king rooms for us at the Residence Inn for reduced rate of approx. $45 night.
Like last year I have the Choice Privileges points available....the bulk of which I will lose at year's end if not used. Did some checking last night and can get us 2-3 (queen room) suites at the Comfort Inn Down Town (near the Clinton Library) for free....rooms are available. Just need to do some time coordinating.
From the last set of posts......
Karl and Mark might arrive on Thursday or Friday???
Ashley and Dennis were riding together....Claude possibly joining????
Ashley had a thought...not sure if 3 bikes plus luggage would fit in 1 car...maybe I hook up with the Ky group and we put 2 per car and arrive on Friday???
Thoughts??
Know from our previous conversations that Claude has 2 king rooms for us at the Residence Inn for reduced rate of approx. $45 night.
Like last year I have the Choice Privileges points available....the bulk of which I will lose at year's end if not used. Did some checking last night and can get us 2-3 (queen room) suites at the Comfort Inn Down Town (near the Clinton Library) for free....rooms are available. Just need to do some time coordinating.
From the last set of posts......
Karl and Mark might arrive on Thursday or Friday???
Ashley and Dennis were riding together....Claude possibly joining????
Ashley had a thought...not sure if 3 bikes plus luggage would fit in 1 car...maybe I hook up with the Ky group and we put 2 per car and arrive on Friday???
Thoughts??
Wednesday, August 6, 2008
http://www.roadid.com/Common/default.aspx
Boys, if you haven't bought one yet, get online and do it today. It's an Erlanger, KY company, so you are supporting KY business.
My wife won't let me go out for a long run or bike ride without it.
Boys, if you haven't bought one yet, get online and do it today. It's an Erlanger, KY company, so you are supporting KY business.
My wife won't let me go out for a long run or bike ride without it.
Monday, August 4, 2008
Strength Training
Found this helpful as I was contemplating taking a break from my strength traning routine to focus on running and biking.
1
Strength Training for Runners & Walkers
A great way to prevent injuries and improve running and walking performance is to supplement your
marathon training program with a strength training routine. The benefits of an appropriate strength
training program include improved “strength balance”, muscle symmetry, flexibility, and range of
motion. By nature, marathoners do a lot of repetitive training, resulting in overdeveloping some muscle
groups (e.g., quadriceps), while others are underutilized (e.g., hamstrings). The result is a muscular
imbalance that may increase your risk for common running injuries (e.g., plantar fasciitis, patella
femoral syndrome, achilles tendonitis). Strength training can help maintain the muscle strength balance
and keep you on the roads and off the injury list.
Have you ever noticed how world-class runners and walkers look so relaxed while competing? A
common saying among strength training coaches is, “the arms propel the legs”. Adequate upper body
and core strength allows the body to stay upright, balanced, and relaxed during a long run or walk.
These attributes are important, for they increase the economy of running and walking. In other words,
one can improve their “miles per gallon”, resulting in running or walking faster or longer before
exhaustion. Regardless of your athletic ability, spending time in the weight room can result in improved
race performance.
Weight training for distance runners/walkers requires careful self-analysis and a unique mindset when
hitting the gym or home weight equipment. The goal of a running/walking strength training program is
not to add muscle mass. Lift weights like you are runner or walker, not a power lifter! Emphasis
should not be on progressively adding weight to the routine over time. Slow and controlled lifting
motions using lighter amounts of weight will result in a stronger, more flexible athlete. You’ll have to
find the right mix of exercises on your own and if you have any pre-existing orthopedic conditions, seek
the advice of a properly certified fitness professional.
Preventive Strength Training vs. Performance Strength Training
Before embarking on a strength training routine to supplement your running/walking program, it’s best
to define your objectives. A traditional weight training program will certainly help improve your overall
fitness level and maintain muscular strength balance in the lower and upper body. This approach is
“preventive” in nature and can help us avoid orthopedic injuries from overuse. A typical preventive
strength routine for runners and walkers might include the following exercises:
• Dumbbell lunges for improved hip and leg thrust
• Dumbbell step-ups and step-downs, also good for hip and leg thrust
• Leg curls to strengthen the hamstring muscle group
• Dead lifts for torso stability (proper dead lift technique is crucial!)
• Stability ball crunches for abdominal and core strength
• Back extensions for lower back strength
• Bench press for chest strength, improves arm drive
• Lat pulldown for upper and middle back strength
• Calf raises to improve ankle flexibility and foot/calf strength
• Pull ups are a great exercise for overall shoulder and back strength
• Leg extensions focusing on quadriceps contraction, help keep quad muscles evenly balanced
• Bicep curls for arm strength (helps us relax!)
• Tricep kickbacks or Tricep pulldowns , also for arm strength
2
Most experts recommend two to three strength training workouts each week. Perform two to three sets
of each exercise, 8 – 12 repetitions per set. Choose a weight for each exercise that is challenging, but
allows you to perform the entire set in a slow and controlled manner. The emphasis should always be
on proper technique and focus on the muscle(s) being worked.
If you are new to strength training, it’s beneficial to have a fitness professional help you with proper
technique and formatting your routine.
A strength training program can also be designed to improve athletic performance.
Your best gains in athletic performance (running and/or walking in this instance) will be achieved when
key parts of your training mimic what you do when you compete. As the specificity of your training
increases, the better the chance that training-induced physiological gains will improve your race
performance. This is absolutely true for running and walking training programs: performing 5-minute
intervals at your 5K race pace will do far more for your 5K race performance than will long runs at
slower paces.
The concept of specificity also applies to the transference of physiological gains from strength training
to running and walking. When most runners and walkers go to the gym, they focus on the usual
workout they’ve read about in magazines or learned from friends. These exercises are great for
developing strength, but none of them help much with improving race performance. There are a few
advanced strength training exercises that duplicate the muscular movement patterns associated with
running and walking.
The following three exercises have been shown to closely duplicate the overall body posture and muscle
mechanics of running and walking:
• One leg squat or lunge – this in an advanced exercise that should be done on a Smith
Machine, a common piece of equipment in most gyms. The Smith Machine will provide stable
and safe way to perform a squat or lunge movement using one leg at a time, utilizing a very light
weight load on the barbell. Special attention should be given to safe back alignment during the
exercise motion;
• High bench step-ups – as the name indicates, you’ll need to find a stable bench or an aerobics
bench commonly found in health clubs. Create a bench height of 12 – 24 inches and perform
step-ups, one leg at time, starting with 25-30 repetitions per set. Keep your pace even and
concentrate on maintaining proper balance and a smooth, fluid motion. Start with two to three
sets and increase the number of repetitions as your fitness level improves, and;
• One leg hops – once again, this exercise sounds simple, but it is advanced in nature. The key
is balance and concentration. Focus on establishing a comfortable rhythm - keep hopping on one
leg as long as possible. Alternate legs and begin this exercise in a very conservative manner.
Make sure that your hopping leg maintains a slight bend when landing. Start easy and build your
“hopping time” from week to week.
Boosting horizontal power
3
The idea behind strength training to improve running or walking race performance is to improve your
power in a horizontal direction (most of don’t run or walk in a vertical manner; we run or walk straight
ahead – toward the finish line!).
If you’ve decided to incorporate performance improving strength training exercises like one leg squats,
high bench step ups, and one leg hops, consider adding elements to your running/walking program that
will improve your “horizontal power”. The following exertions are excellent workout “enhancements”
that will boost horizontal power:
• Speed bounding – bounding along with longer than normal running strides while attempting to
maintain high running speed (this is different than the traditional bounding drills historically
performed by track and cross-country athletes, which involved excessive lifting of the body
during the bounding motion and overly slow movements, ignoring the need to move quickly in a
horizontal direction). This is a running drill only;
• Running/walking while wearing a weighted vest;
• Hill training, and;
• Hill training while wearing a weighted vest.
The above methods are listed from least to most effective in developing “horizontal power”, leading to
improved race performance. As with any type of training, it’s best to start conservatively and work
your way to longer or more difficult training sessions.
Fred Klinge is currently certified by the American College of Sports Medicine as a Health/Fitness
Instructor. He participated in 1984 U.S. Olympic Marathon Trials and has a marathon PR of 2:18.15.
1
Strength Training for Runners & Walkers
A great way to prevent injuries and improve running and walking performance is to supplement your
marathon training program with a strength training routine. The benefits of an appropriate strength
training program include improved “strength balance”, muscle symmetry, flexibility, and range of
motion. By nature, marathoners do a lot of repetitive training, resulting in overdeveloping some muscle
groups (e.g., quadriceps), while others are underutilized (e.g., hamstrings). The result is a muscular
imbalance that may increase your risk for common running injuries (e.g., plantar fasciitis, patella
femoral syndrome, achilles tendonitis). Strength training can help maintain the muscle strength balance
and keep you on the roads and off the injury list.
Have you ever noticed how world-class runners and walkers look so relaxed while competing? A
common saying among strength training coaches is, “the arms propel the legs”. Adequate upper body
and core strength allows the body to stay upright, balanced, and relaxed during a long run or walk.
These attributes are important, for they increase the economy of running and walking. In other words,
one can improve their “miles per gallon”, resulting in running or walking faster or longer before
exhaustion. Regardless of your athletic ability, spending time in the weight room can result in improved
race performance.
Weight training for distance runners/walkers requires careful self-analysis and a unique mindset when
hitting the gym or home weight equipment. The goal of a running/walking strength training program is
not to add muscle mass. Lift weights like you are runner or walker, not a power lifter! Emphasis
should not be on progressively adding weight to the routine over time. Slow and controlled lifting
motions using lighter amounts of weight will result in a stronger, more flexible athlete. You’ll have to
find the right mix of exercises on your own and if you have any pre-existing orthopedic conditions, seek
the advice of a properly certified fitness professional.
Preventive Strength Training vs. Performance Strength Training
Before embarking on a strength training routine to supplement your running/walking program, it’s best
to define your objectives. A traditional weight training program will certainly help improve your overall
fitness level and maintain muscular strength balance in the lower and upper body. This approach is
“preventive” in nature and can help us avoid orthopedic injuries from overuse. A typical preventive
strength routine for runners and walkers might include the following exercises:
• Dumbbell lunges for improved hip and leg thrust
• Dumbbell step-ups and step-downs, also good for hip and leg thrust
• Leg curls to strengthen the hamstring muscle group
• Dead lifts for torso stability (proper dead lift technique is crucial!)
• Stability ball crunches for abdominal and core strength
• Back extensions for lower back strength
• Bench press for chest strength, improves arm drive
• Lat pulldown for upper and middle back strength
• Calf raises to improve ankle flexibility and foot/calf strength
• Pull ups are a great exercise for overall shoulder and back strength
• Leg extensions focusing on quadriceps contraction, help keep quad muscles evenly balanced
• Bicep curls for arm strength (helps us relax!)
• Tricep kickbacks or Tricep pulldowns , also for arm strength
2
Most experts recommend two to three strength training workouts each week. Perform two to three sets
of each exercise, 8 – 12 repetitions per set. Choose a weight for each exercise that is challenging, but
allows you to perform the entire set in a slow and controlled manner. The emphasis should always be
on proper technique and focus on the muscle(s) being worked.
If you are new to strength training, it’s beneficial to have a fitness professional help you with proper
technique and formatting your routine.
A strength training program can also be designed to improve athletic performance.
Your best gains in athletic performance (running and/or walking in this instance) will be achieved when
key parts of your training mimic what you do when you compete. As the specificity of your training
increases, the better the chance that training-induced physiological gains will improve your race
performance. This is absolutely true for running and walking training programs: performing 5-minute
intervals at your 5K race pace will do far more for your 5K race performance than will long runs at
slower paces.
The concept of specificity also applies to the transference of physiological gains from strength training
to running and walking. When most runners and walkers go to the gym, they focus on the usual
workout they’ve read about in magazines or learned from friends. These exercises are great for
developing strength, but none of them help much with improving race performance. There are a few
advanced strength training exercises that duplicate the muscular movement patterns associated with
running and walking.
The following three exercises have been shown to closely duplicate the overall body posture and muscle
mechanics of running and walking:
• One leg squat or lunge – this in an advanced exercise that should be done on a Smith
Machine, a common piece of equipment in most gyms. The Smith Machine will provide stable
and safe way to perform a squat or lunge movement using one leg at a time, utilizing a very light
weight load on the barbell. Special attention should be given to safe back alignment during the
exercise motion;
• High bench step-ups – as the name indicates, you’ll need to find a stable bench or an aerobics
bench commonly found in health clubs. Create a bench height of 12 – 24 inches and perform
step-ups, one leg at time, starting with 25-30 repetitions per set. Keep your pace even and
concentrate on maintaining proper balance and a smooth, fluid motion. Start with two to three
sets and increase the number of repetitions as your fitness level improves, and;
• One leg hops – once again, this exercise sounds simple, but it is advanced in nature. The key
is balance and concentration. Focus on establishing a comfortable rhythm - keep hopping on one
leg as long as possible. Alternate legs and begin this exercise in a very conservative manner.
Make sure that your hopping leg maintains a slight bend when landing. Start easy and build your
“hopping time” from week to week.
Boosting horizontal power
3
The idea behind strength training to improve running or walking race performance is to improve your
power in a horizontal direction (most of don’t run or walk in a vertical manner; we run or walk straight
ahead – toward the finish line!).
If you’ve decided to incorporate performance improving strength training exercises like one leg squats,
high bench step ups, and one leg hops, consider adding elements to your running/walking program that
will improve your “horizontal power”. The following exertions are excellent workout “enhancements”
that will boost horizontal power:
• Speed bounding – bounding along with longer than normal running strides while attempting to
maintain high running speed (this is different than the traditional bounding drills historically
performed by track and cross-country athletes, which involved excessive lifting of the body
during the bounding motion and overly slow movements, ignoring the need to move quickly in a
horizontal direction). This is a running drill only;
• Running/walking while wearing a weighted vest;
• Hill training, and;
• Hill training while wearing a weighted vest.
The above methods are listed from least to most effective in developing “horizontal power”, leading to
improved race performance. As with any type of training, it’s best to start conservatively and work
your way to longer or more difficult training sessions.
Fred Klinge is currently certified by the American College of Sports Medicine as a Health/Fitness
Instructor. He participated in 1984 U.S. Olympic Marathon Trials and has a marathon PR of 2:18.15.
Sunday, August 3, 2008
Week 4: Half Ironman Training
Bacon bites the dust! Glad to hear you survived with minor scrapes. Would love to have video of that for our new blog.
Week 4 was a "rest" week on the schedule, so I had two days off in the plan. Worked out perfectly, b/c I took those days off during my work trip to Tulsa. Was unable to get the second swim session in this week, however. The hotel pool was a little small and full of families. When I showed up with my speedos and kick board, they looked at me funny.
Monday 45 minute swim (drills)
Tuesday 30 minute run speed workout (6:13 max pace)
Wednesday Trip to Tulsa
Thursday Trip to Tulsa
Friday 30 minute cycling speed session (on trainer)
Saturday 43.86 mile bike ride, 17.22 avg speed, 2.21 hours, hit 220 max heart rate
Sunday Brick: 1 hour bike (17.44 miles) followed by 30 minute run (Zone 1-3)
Finding my motivation waning a bit. As we get closer to BDB, it should get "fun" again. Nonetheless, I'm staying committed to the plan and nutrition has been good. Hoping to take a week off work in another week. I know that will help a lot. I'm a little burned out and really need the time away to revitalize and refresh.
Have a great week, men. I plan to add some links and photos to spice this blog up a little. Please feel free to do likewise.
Kia Kaha!
Week 4 was a "rest" week on the schedule, so I had two days off in the plan. Worked out perfectly, b/c I took those days off during my work trip to Tulsa. Was unable to get the second swim session in this week, however. The hotel pool was a little small and full of families. When I showed up with my speedos and kick board, they looked at me funny.
Monday 45 minute swim (drills)
Tuesday 30 minute run speed workout (6:13 max pace)
Wednesday Trip to Tulsa
Thursday Trip to Tulsa
Friday 30 minute cycling speed session (on trainer)
Saturday 43.86 mile bike ride, 17.22 avg speed, 2.21 hours, hit 220 max heart rate
Sunday Brick: 1 hour bike (17.44 miles) followed by 30 minute run (Zone 1-3)
Finding my motivation waning a bit. As we get closer to BDB, it should get "fun" again. Nonetheless, I'm staying committed to the plan and nutrition has been good. Hoping to take a week off work in another week. I know that will help a lot. I'm a little burned out and really need the time away to revitalize and refresh.
Have a great week, men. I plan to add some links and photos to spice this blog up a little. Please feel free to do likewise.
Kia Kaha!
Down Goes Frazier
Thanks Karl for creating this spot.
Bacon eats dirt, or mulch as it was, this morning (Sunday, Aug. 3rd)...trying cut through a US Bank parking lot and skip some traffic....came in hot at about 14 MPH and was suddenly staring at a curb...hit the rear brakes, skid several feet...got out of one pedal and laid it over....the best news...the median was filled with mulch, so I was limited to minor scratches and no bike damage....that added to 2 near fall overs cause I couldn't get out of the pedals...lead me home as quick as I could....just not my day for stability.....did 15 miles at 14.8 mph avg....having to slow down at mulitple street and ped crossings, plus the crash hurts my avg mph.
Weekly report and previous week.
Previous week- VACATION ...was a vaction week for me...went to Gatlinburg for 5 days....managed to get in one 3 mile run, but other than that just a took a break from fitness and nutrition to some degree. Returned on Wed....rest Thursday...
Friday- 3.1 mile run
Saturday- Yard day
Sunday- 15 mile bike (14.8 mph avg.), plus crash
Bacon eats dirt, or mulch as it was, this morning (Sunday, Aug. 3rd)...trying cut through a US Bank parking lot and skip some traffic....came in hot at about 14 MPH and was suddenly staring at a curb...hit the rear brakes, skid several feet...got out of one pedal and laid it over....the best news...the median was filled with mulch, so I was limited to minor scratches and no bike damage....that added to 2 near fall overs cause I couldn't get out of the pedals...lead me home as quick as I could....just not my day for stability.....did 15 miles at 14.8 mph avg....having to slow down at mulitple street and ped crossings, plus the crash hurts my avg mph.
Weekly report and previous week.
Previous week- VACATION ...was a vaction week for me...went to Gatlinburg for 5 days....managed to get in one 3 mile run, but other than that just a took a break from fitness and nutrition to some degree. Returned on Wed....rest Thursday...
Friday- 3.1 mile run
Saturday- Yard day
Sunday- 15 mile bike (14.8 mph avg.), plus crash
Saturday, August 2, 2008
Team Topper Tri blog created
The official Team Topper Tri blog has been created. Henceforth, all weekly updates, reports, discussions, questions...any communication...will take place on this blog. It will provide us an archive and thus a way to look back at old posts, see where we've come from, and look at our progress (or lack thereof) in our fitness endeavors and life.
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