I know I have not been posting but I have been following very closely the endeavors of my brothers. All of you are inspirational. Dino, your workouts are even that much more impressive when I think of your work schedule. Feeling older is just part of it, but I guarantee your more fit then most guys half your age. I am also excited that you are committed to GABRAKY, I hope our other TTT brothers make the commitment. Bacon, you are going to be flying this year, I think you have figured out the full plan and are really putting things together. I am looking forward to us having the fitness day in Columbia this week. Miller, you are one Tough Mudder!! Rebecca shared the photos from Face Book with me and it looked like a blast. I cant wait for the full report.
As for me, course work started again this weekend. One final year of work and by May 2012 I should be Dr. Schmidt. Still a lot of work to done between now and then. However, I am feeling good and can see the light at the end of the tunnel. As for my personal fitness, I have been working on a plan throughout the winter. I have partnered with Toby Young and we have become regular training partners. He is doing a 1/2 Ironman in April so I am training along side him and coaching him through some areas. Our strength training, runs, bike, and swim workouts have been insane the last two months. I feel incredible and haven't even started to put in real bike mileage yet. I have also been experimenting with a nutrition plan, so I hope to share that with you soon.
My primary focus is still my doctoral work, but I promise to do some racing throughout the year. I especially look forward to each of your updates. Keep working hard!!
L3- Live, Learn, and Lead
Schmidty
Monday, January 31, 2011
Sunday, January 30, 2011
Week #5 of 18
Mon: 5 miles Negative splits 8:20 down to 7:30 (last half mile)
Tue: half mi. w/u: 6 intervals @ 6:40; half mi. c/d (4 miles) core & legs
Wed: Rest
Thr: 6 miles at 8:27
Fri: 6 miles at 8:12
Sat: 5 miles at 8:00
Sun: 12 miles at 8:48 core work
Total miles = 38 miles and some fast intervals...
Feel strong at times and feel fast at times; yet still feel old, fat, sore knees, and stiff back at times... sounds like a girl, heh? Tough week of cold weather, dark grey winter and wife was in Chicago on business for the week... a lot of lunchmeat sandwiches topped with Cheetos... got stupid drunk thursday nite.... however, fri, sat. and sunday has been good.... Got some great runs in this week...running outdoors helps my mood so much and having the wife back does also... to the Millers...Quote from Jeffrey Jackson Marshall...."You guys are some 'Tough Mudder Buckers'." Nice... would like to do a tough mudder myself.... maybe a team topper tri event someday.... As for this year, I'm planning on Grabaky 2011.... already got the vacation days in at work... im riding across the KY this year... later men
Tue: half mi. w/u: 6 intervals @ 6:40; half mi. c/d (4 miles) core & legs
Wed: Rest
Thr: 6 miles at 8:27
Fri: 6 miles at 8:12
Sat: 5 miles at 8:00
Sun: 12 miles at 8:48 core work
Total miles = 38 miles and some fast intervals...
Feel strong at times and feel fast at times; yet still feel old, fat, sore knees, and stiff back at times... sounds like a girl, heh? Tough week of cold weather, dark grey winter and wife was in Chicago on business for the week... a lot of lunchmeat sandwiches topped with Cheetos... got stupid drunk thursday nite.... however, fri, sat. and sunday has been good.... Got some great runs in this week...running outdoors helps my mood so much and having the wife back does also... to the Millers...Quote from Jeffrey Jackson Marshall...."You guys are some 'Tough Mudder Buckers'." Nice... would like to do a tough mudder myself.... maybe a team topper tri event someday.... As for this year, I'm planning on Grabaky 2011.... already got the vacation days in at work... im riding across the KY this year... later men
Sunday, January 23, 2011
Week #4 of 18
Mon: 5 miles with neg. splits: 8:30 down to 8:00
Tue: Sick
Wed: 3 miles @ 8:35
Thr: 6 miles @ 8:27
Fri: 6 miles @ 8:25
Sat: off
Sun: 8 miles @ 8:33
Total 28 miles (was scheduled for 33 miles) Got a little sick this week like Bacon. Changed my schedule a bit and took an additional day off Sat. Also, did not do speed work, core, or free weights... Didnt have the energy to do these things. Good part was I still held a nice comfy 8:30 pace on most all runs. Ran outside a bit in the cold and snow... Love the treadmill for pacing and getting out of severe elements, however I still need to get outside... being outside helps me get rid of signs and symptoms of seasonal depression.... Finally got a day off this week. Was off today (first scheduled day off from work this year, YEAH!) Spent some time with parents and kids... Ive had lots of worries this week... kids, my parents health, working lots, and Melanie starts travel for her work this week...(she will be in Chicago for the week, guess I'm baching it for a week) Keep on running to releive that stress.... Good luck in the tough mudder and with all T3 members endeavours...
dino
Tue: Sick
Wed: 3 miles @ 8:35
Thr: 6 miles @ 8:27
Fri: 6 miles @ 8:25
Sat: off
Sun: 8 miles @ 8:33
Total 28 miles (was scheduled for 33 miles) Got a little sick this week like Bacon. Changed my schedule a bit and took an additional day off Sat. Also, did not do speed work, core, or free weights... Didnt have the energy to do these things. Good part was I still held a nice comfy 8:30 pace on most all runs. Ran outside a bit in the cold and snow... Love the treadmill for pacing and getting out of severe elements, however I still need to get outside... being outside helps me get rid of signs and symptoms of seasonal depression.... Finally got a day off this week. Was off today (first scheduled day off from work this year, YEAH!) Spent some time with parents and kids... Ive had lots of worries this week... kids, my parents health, working lots, and Melanie starts travel for her work this week...(she will be in Chicago for the week, guess I'm baching it for a week) Keep on running to releive that stress.... Good luck in the tough mudder and with all T3 members endeavours...
dino
Bacon Weekly
Mon - Fri- Sinus Infection recovery period
Sat- 5 mile Artic Blast Run
Sun- 1000 M Freestyle and Drill swim
Finally recovered from my back injury and the worst sinus infection I've had in years. It literally put me in bed immediately after dinner each of 5 nights of last week. I was 90% on Friday but held off a workout until Saturday, where I ran on the coldest day of the year in Oboro and felt great. I can still say that running outdoors in the cold and even extreme cold weather is by far the most enjoyable run for me personally and I feel like I could run forever at a comfortable pace ...that said, I don't enjoy suiting up and peeling all that crap off! The final 2 weeks of my strength program start tomorrow and I need to decide what my next phase will be. I do know that whatever it is; it will include 2 days of strength training.... I can now see and feel the benefits of a regualr strength regimen in my tri,running, cycling, and swim training.
Sat- 5 mile Artic Blast Run
Sun- 1000 M Freestyle and Drill swim
Finally recovered from my back injury and the worst sinus infection I've had in years. It literally put me in bed immediately after dinner each of 5 nights of last week. I was 90% on Friday but held off a workout until Saturday, where I ran on the coldest day of the year in Oboro and felt great. I can still say that running outdoors in the cold and even extreme cold weather is by far the most enjoyable run for me personally and I feel like I could run forever at a comfortable pace ...that said, I don't enjoy suiting up and peeling all that crap off! The final 2 weeks of my strength program start tomorrow and I need to decide what my next phase will be. I do know that whatever it is; it will include 2 days of strength training.... I can now see and feel the benefits of a regualr strength regimen in my tri,running, cycling, and swim training.
Karl's Weekly Update
Monday 30 min run. Took the kids on their bikes and our dog. I went a little faster than I'd planned but it was a good run.
Tuesday Push, pull, and sit ups
Wednesday Work travel
Thursday Off
Friday Push, pull, and sit ups
Saturday Brick (1 hour bike, 15 minute run)
Sunday Push, pull, and sit ups
The upper body and core work are seeing results. I'm getting stronger and my physical endurance on runs and the bike is much better. I'm excited to see what happens when I start building my aerobic endurance in February.
Work is a little stressful. The state budget is a mess and rumors abound about what that will mean in layoffs/job elimination. I try to stay above the paranoia and just concentrate on doing what I'm supposed to do. Exercise helps keep me focused.
The CASE conference I've been working on for a year and a half is finally a month away. There is work to do on it most everyday but our attendance numbers look great (we had to add hotel rooms to our room block) and it looks to be a very successful event.
Mark arrives on Friday and our Tough Mudder event is Saturday afternoon (love having a race you don't have to wake up at 4 am for). Current forecast is for 67 degrees. Fingers are crossed it stays that way. It's going to be an epic afternoon. Going this afternoon to get a few supplies for the day (cheap under armour and gloves) to be prepared.
Keep up the great work, my TTT brothers and sisters.
Kia Kaha!
Tuesday Push, pull, and sit ups
Wednesday Work travel
Thursday Off
Friday Push, pull, and sit ups
Saturday Brick (1 hour bike, 15 minute run)
Sunday Push, pull, and sit ups
The upper body and core work are seeing results. I'm getting stronger and my physical endurance on runs and the bike is much better. I'm excited to see what happens when I start building my aerobic endurance in February.
Work is a little stressful. The state budget is a mess and rumors abound about what that will mean in layoffs/job elimination. I try to stay above the paranoia and just concentrate on doing what I'm supposed to do. Exercise helps keep me focused.
The CASE conference I've been working on for a year and a half is finally a month away. There is work to do on it most everyday but our attendance numbers look great (we had to add hotel rooms to our room block) and it looks to be a very successful event.
Mark arrives on Friday and our Tough Mudder event is Saturday afternoon (love having a race you don't have to wake up at 4 am for). Current forecast is for 67 degrees. Fingers are crossed it stays that way. It's going to be an epic afternoon. Going this afternoon to get a few supplies for the day (cheap under armour and gloves) to be prepared.
Keep up the great work, my TTT brothers and sisters.
Kia Kaha!
Thursday, January 20, 2011
Best Endurance Blog Final Count
Well, I came in 6th of 10 in the voting. Still, it was a real honor being named a top 10 and being the ONLY Twitter account of the 10 blogs (there are a lot of great endurance Twitter accounts out there).
Thanks to everyone who voted!
Kia Kaha!
Thanks to everyone who voted!
Kia Kaha!
Monday, January 17, 2011
Bacon Weekly
Mon- Shoulders,legs, core
Tues- 3 miles- Indoor Church Track
Wed- Arms, back, core
Thurs- 3.5 miles- Indoor Church Track
Fri- Chest, tri, core
Sat- INJURY!
Sun- off
Great gains week until Saturday that is....my extracurricular hobby of attending auctions set me back....it wasn't my wild bidding that set me back, it was buying a 1940 Grand White Gas Stove in a basement of an old house and trying to Heman it out with another person, to say, it got hung on the stairs and we still couldn't get it out, so I had to pay 2 young boys to heave it out for me....bad news is I strained my back, good news, I paid $20 for it and had an offer today for $495...so the tally would be $20 for the stove, $16 I paid to have it hauled out, a $30 copay for pain meds, and another $30 copay for the muscle stem and I still came out ok! Other than missing today's workout and being pissed over that! It's felling a little better today, so another day of rest and I'll be back in the swing. I'm entering the final 2 weeks of the strengh program!
Tues- 3 miles- Indoor Church Track
Wed- Arms, back, core
Thurs- 3.5 miles- Indoor Church Track
Fri- Chest, tri, core
Sat- INJURY!
Sun- off
Great gains week until Saturday that is....my extracurricular hobby of attending auctions set me back....it wasn't my wild bidding that set me back, it was buying a 1940 Grand White Gas Stove in a basement of an old house and trying to Heman it out with another person, to say, it got hung on the stairs and we still couldn't get it out, so I had to pay 2 young boys to heave it out for me....bad news is I strained my back, good news, I paid $20 for it and had an offer today for $495...so the tally would be $20 for the stove, $16 I paid to have it hauled out, a $30 copay for pain meds, and another $30 copay for the muscle stem and I still came out ok! Other than missing today's workout and being pissed over that! It's felling a little better today, so another day of rest and I'll be back in the swing. I'm entering the final 2 weeks of the strengh program!
Sunday, January 16, 2011
Week #3 of 18
Mon: 5 miles @ 8:15, core, lats, back
Tue: .5 mile w/u, 6 intervals @6:58 of .5 mile each, c/d .5 mile; (4 miles), Legs
Wed: off
Thr: 6 miles @ MP (8:35), back
Fri: 5 miles neg. splits 8:30 - 7:30, finished last .5 mile at 6:30, Legs
Sat: 5 miles 8:30 - 8:00 negative splits, sprinted last .25 mile
Sun: 10 miles at 9:00 pace, easy long run
Another brutal week at work, good positive workouts, feeling strong at times and weak at times.... need to fine tune my food intake... do well until get home and then want to eat the house before bedtime... oh well, I'm burning some serious calories... Good luck to the Millers at the tough mudder...After seeing the obstacles, it should be called the tough nutter... gotta have some Cahones grande for that event... hope the weather is aweful.... more epic :)
Tue: .5 mile w/u, 6 intervals @6:58 of .5 mile each, c/d .5 mile; (4 miles), Legs
Wed: off
Thr: 6 miles @ MP (8:35), back
Fri: 5 miles neg. splits 8:30 - 7:30, finished last .5 mile at 6:30, Legs
Sat: 5 miles 8:30 - 8:00 negative splits, sprinted last .25 mile
Sun: 10 miles at 9:00 pace, easy long run
Another brutal week at work, good positive workouts, feeling strong at times and weak at times.... need to fine tune my food intake... do well until get home and then want to eat the house before bedtime... oh well, I'm burning some serious calories... Good luck to the Millers at the tough mudder...After seeing the obstacles, it should be called the tough nutter... gotta have some Cahones grande for that event... hope the weather is aweful.... more epic :)
Karl Weekly Update
Mon Push Ups, Pull Ups, Sit Ups
Tue Speed Session on treadmill
Wed Push Ups, Pull Ups, Sit Ups
Thu Off
Fri Off
Sat Bike Trainer
Sun Push Ups, Pull Ups, Sit Ups
Still working through my upper body regimen while trying to keep some endurance in preparation for the Tough Mudder event on January 29. I posted a link to the race course earlier this week. I hope you'll take time to check it out. It's truly epic. It is going to be a blast. Wish all my TTT brothers could be there to experience it with Mark and me. They have Tough Mudder events all over the US and the world. We should consider making one of them a TTT event.
On a "neat" note, I was contacted this week by Everymantri.com to inform me that my "micro" blog, my Twitter account @karlmiller, has been chosen as one of the top 10 Endurance Blogs in the world. I can't tell you how humbled and honored I am. As you guys know, I put a lot of time sharing endurance content on that site and it's wonderful to have that work recognized and appreciated.
Voting is taking place through today to select the top three for Gold, Silver, and Bronze and some nice prizes. I appreciate all your votes and please share the link and my name with your network for their votes.
Happy Sunday; Happy MLK, Jr Day; and Happy Life, my friends.
Kia Kaha!
Tue Speed Session on treadmill
Wed Push Ups, Pull Ups, Sit Ups
Thu Off
Fri Off
Sat Bike Trainer
Sun Push Ups, Pull Ups, Sit Ups
Still working through my upper body regimen while trying to keep some endurance in preparation for the Tough Mudder event on January 29. I posted a link to the race course earlier this week. I hope you'll take time to check it out. It's truly epic. It is going to be a blast. Wish all my TTT brothers could be there to experience it with Mark and me. They have Tough Mudder events all over the US and the world. We should consider making one of them a TTT event.
On a "neat" note, I was contacted this week by Everymantri.com to inform me that my "micro" blog, my Twitter account @karlmiller, has been chosen as one of the top 10 Endurance Blogs in the world. I can't tell you how humbled and honored I am. As you guys know, I put a lot of time sharing endurance content on that site and it's wonderful to have that work recognized and appreciated.
Voting is taking place through today to select the top three for Gold, Silver, and Bronze and some nice prizes. I appreciate all your votes and please share the link and my name with your network for their votes.
Happy Sunday; Happy MLK, Jr Day; and Happy Life, my friends.
Kia Kaha!
Saturday, January 15, 2011
Please vote for @KarlMiller as Best Endurance Blog of 2010
It's super quick and easy to vote. Please vote for @KarlMiller as the best endurance blog of 2010. Thank you! Please ask your friends to vote. I appreciate each and every one!
http://ow.ly/3ExWe
Kia Kaha!
-Karl
http://ow.ly/3ExWe
Kia Kaha!
-Karl
Friday, January 14, 2011
Texas Course Map | Tough Mudder
Check out the course and the obstacles for the Austin Tough Mudder. Epic!
Praying for warm weather or this will HURT extra badly!
-Karl
http://toughmudder.com/events/texas-dallas/texas-course-map/
Push-Up Wars
Check out this application:
http://itunes.apple.com/us/app/push-up-wars/id394922312?mt=8
Wednesday, January 12, 2011
Tennis Debates Playing a Shorter Season - WSJ.com
Endurance athletics quote from the article from one of "my" college (UT COE) professors:
Ed Coyle, the director of the Human Performance Laboratory at the University of Texas at Austin, said there are few data on the effects of long rest versus periodic breaks for athletes who don't necessarily rely on endurance. "If endurance athletes take off completely, they lose half of their fitness in 12 days," he said. "There's not much known about taking time off in skill sports."
http://online.wsj.com/article/SB10001424052748703886904576031511227599924.html
Sunday, January 9, 2011
Week #2 of 18
Mon: 5 miles @8:10, core, lats, back
Tue: .5 w/u, 6 intervals @ 7:00 or less, .5 c/d, total 4 miles, 6 sets legs
Wed: off
Thr: 4 miles @ 7:25, core, lats, back
Fri: 5 miles @ 7:58, 6 sets legs
Sat: 4 miles @ 8:27
Sun: 8 miles @ 8:40, last mile at 7:55
Back to work and was tested more than any other time in my career at Akebono brake mfg. I put in 64 hours of work with 3 of the worst people Ive ever had to work with. That place is bad enough without all the damn drama... Anyway, gave me great workouts...ran out the stress I suppose. My new year has started off just the way the old ended.... overworked and life going 90 m.p.h. My life just spins out of control and all i can do is just hold on...
64 hours worked
14 hours commute
30 miles of running
I may not have the title "Ironman".... but I am an "Ironhorse".... beginning to think "crazyhorse"... all out of answers.... just run my ass off!
Tue: .5 w/u, 6 intervals @ 7:00 or less, .5 c/d, total 4 miles, 6 sets legs
Wed: off
Thr: 4 miles @ 7:25, core, lats, back
Fri: 5 miles @ 7:58, 6 sets legs
Sat: 4 miles @ 8:27
Sun: 8 miles @ 8:40, last mile at 7:55
Back to work and was tested more than any other time in my career at Akebono brake mfg. I put in 64 hours of work with 3 of the worst people Ive ever had to work with. That place is bad enough without all the damn drama... Anyway, gave me great workouts...ran out the stress I suppose. My new year has started off just the way the old ended.... overworked and life going 90 m.p.h. My life just spins out of control and all i can do is just hold on...
64 hours worked
14 hours commute
30 miles of running
I may not have the title "Ironman".... but I am an "Ironhorse".... beginning to think "crazyhorse"... all out of answers.... just run my ass off!
Miller Weekly Update
Monday Push ups, pull ups, sit ups
Tuesday 30 minute bike trainer
Wednesday Push Ups, pull ups, sit ups
Thursday 30 minute treadmill run
Friday Push ups, pull ups, sit ups
Saturday 1 hour run
Sunday Off
Training for the CapTex Triathlon begins on February 7, so until then I'm doing some upper body and core work while keeping my running and cycling endurance. I'm using a 100 push ups, 100 pull ups, and 200 sit ups program on my iPhone.
I signed up for the Austin ToughMudder even on January 29. I'll be participating with the North Texas Mudhounds team with my brother and two of his friends. I shared the link to the even in a post late last week. If you haven't had a chance to check it out, please do. It looks like a super fun event. It's appropriate that the first event I did with Mark was the Austin Muddy Buddy and that the first team event back for me after the Ironman would be another "muddy" event with him. My upper body work will serve me well at this event.
Look forward to hearing updates from my TTT brothers. When I feel lazy and consider passing a day, all I have to do is remember that you guys are out there busting your butts and it helps get my butt to work.
Kia Kaha!
Tuesday 30 minute bike trainer
Wednesday Push Ups, pull ups, sit ups
Thursday 30 minute treadmill run
Friday Push ups, pull ups, sit ups
Saturday 1 hour run
Sunday Off
Training for the CapTex Triathlon begins on February 7, so until then I'm doing some upper body and core work while keeping my running and cycling endurance. I'm using a 100 push ups, 100 pull ups, and 200 sit ups program on my iPhone.
I signed up for the Austin ToughMudder even on January 29. I'll be participating with the North Texas Mudhounds team with my brother and two of his friends. I shared the link to the even in a post late last week. If you haven't had a chance to check it out, please do. It looks like a super fun event. It's appropriate that the first event I did with Mark was the Austin Muddy Buddy and that the first team event back for me after the Ironman would be another "muddy" event with him. My upper body work will serve me well at this event.
Look forward to hearing updates from my TTT brothers. When I feel lazy and consider passing a day, all I have to do is remember that you guys are out there busting your butts and it helps get my butt to work.
Kia Kaha!
Wednesday, January 5, 2011
Probably the toughest one day endurance race on the planet - Tough Mudder
http://toughmudder.com/
Mark and I are signed up to compete in this with the North Texas Mudhounds team on January 29!
Check it out!
-Karl
Sunday, January 2, 2011
Bacon Weekly
Mon- Shoulders, Legs, core
Tues- 3 mile run
Wed- Arms, back, core
Thur-off
Fri- Chest,tri
Sat- off (not by choice)
Sun-off
This was the final week of the hypertrophy stage of my strength training program and now entering the final month which is the power/strength stage where the set-up is 85% of 1 rep max, 4 sets, 5 reps. I made some real progess with this program which started on Oct. 3rd...progress is measure by me in amount of weight Ive increased in time, plus size, and I know it will pay off when my tri training begins in a short amount of time...I snuck in a quick measurement of my bicep and it's increased 1 inch since beginning...no Hulk Hogan size 18 pythons, but good for a few months of work. I've gained some significant muscle weight too, but unforntuanatly that's hard to differentiate from the holiday weight I added. Treat time is all but finished now and I have some real fun gobbling them up! Have plans to head up to Columbia, KY to get a fun day of activites in with Schimdt and the boys....anxious to swim in the new pool and do a run around my old stomping grounds. didn;t think about doing a 2010 wrap up like last year, but it was a great fitness year for me, and overall great year for my family. God has played the most signifincant part of our year and we'll try to remember to give Him the praise for it.
Tues- 3 mile run
Wed- Arms, back, core
Thur-off
Fri- Chest,tri
Sat- off (not by choice)
Sun-off
This was the final week of the hypertrophy stage of my strength training program and now entering the final month which is the power/strength stage where the set-up is 85% of 1 rep max, 4 sets, 5 reps. I made some real progess with this program which started on Oct. 3rd...progress is measure by me in amount of weight Ive increased in time, plus size, and I know it will pay off when my tri training begins in a short amount of time...I snuck in a quick measurement of my bicep and it's increased 1 inch since beginning...no Hulk Hogan size 18 pythons, but good for a few months of work. I've gained some significant muscle weight too, but unforntuanatly that's hard to differentiate from the holiday weight I added. Treat time is all but finished now and I have some real fun gobbling them up! Have plans to head up to Columbia, KY to get a fun day of activites in with Schimdt and the boys....anxious to swim in the new pool and do a run around my old stomping grounds. didn;t think about doing a 2010 wrap up like last year, but it was a great fitness year for me, and overall great year for my family. God has played the most signifincant part of our year and we'll try to remember to give Him the praise for it.
Week #1 of 18
Mon: 4 mile run at 8:08 pace & core
Tue: 1/2 mile warm up, 6 intervals of 1/2 mile at 7:00 pace, 1/2 mile c/d: Total 4
Wed: Rest
Thr: 5 mile run at 7:57 pace & core
Fri: 5 mile run at Marathon pace (8:30) 10 mile leisure bike ride w/kids
Sat: Sick, nada
Sun: 8 mile sick run at 9:37 pace
good overall first week... glad to burn some of those extra calories I consumed with the xmas vittles. Got a 24 hour bug on new years eve and carried it until sun morning. Missed a 4 miler on Saturday because of sickness and the sunday 8 mile pace was bad due to lack of energy and recovery. Did a total of 26 miles of the scheduled 30 miles... but was happy the sickness only kept me down for 1 day. Its back to work tommorrow, and maybe back to indoor training til the weather breaks here in KY. May also do a little cycling and weight training in winter months of Jan and Feb just to mix things up a bit.... going to concentrate on core, lats, and some leg work... plus looking to change some eating habits... need to drop about 7 pounds while maintaining strength.
Tue: 1/2 mile warm up, 6 intervals of 1/2 mile at 7:00 pace, 1/2 mile c/d: Total 4
Wed: Rest
Thr: 5 mile run at 7:57 pace & core
Fri: 5 mile run at Marathon pace (8:30) 10 mile leisure bike ride w/kids
Sat: Sick, nada
Sun: 8 mile sick run at 9:37 pace
good overall first week... glad to burn some of those extra calories I consumed with the xmas vittles. Got a 24 hour bug on new years eve and carried it until sun morning. Missed a 4 miler on Saturday because of sickness and the sunday 8 mile pace was bad due to lack of energy and recovery. Did a total of 26 miles of the scheduled 30 miles... but was happy the sickness only kept me down for 1 day. Its back to work tommorrow, and maybe back to indoor training til the weather breaks here in KY. May also do a little cycling and weight training in winter months of Jan and Feb just to mix things up a bit.... going to concentrate on core, lats, and some leg work... plus looking to change some eating habits... need to drop about 7 pounds while maintaining strength.
Final Week of 2010
Monday Off
Tuesday 1 hour bike trainer session
Wednesday Off
Thursday 30 minute treadmill run
Friday Off
Saturday 50-mile New Year Resolution Ride
Sunday TBD (May get a run in, may go for a walk with the family, may go for a bike ride with the kids, may do all of the above, may do none)
After 37 consecutive weeks of hard training in 2009, I took it pretty easy most of 2010. I tried to sneak in a run and/or bike every week, but other than that, I had no planned workouts and did no races (did the Shiner 100 miler). Waking up at 3 and 4 am to get my training in on top of my daily commute and work and family obligations took a toll on me...physically and mentally. Granted, it made achieving the goal even sweeter, but it was not a schedule I could sustain. It required sacrifice on the part of my entire family and required a focus that took away from a lot of other life areas. There was no balance. I needed to step away and get my "fire" back. I needed training to be fun again (that doesn't mean it doesn't hurt, mind you).
Watching the Ironman World Championship did a lot to motivate me. I wanted to read my triathlon magazines again. I thought about racing again. I bought new triathlon bike racing shoes. The "fire" was back!
http://well.blogs.nytimes.com/2010/12/29/phys-ed-if-you-are-fit-you-can-take-it-easy/
I started the New Year by getting my butt out of bed and going for the longest bike ride I've done since last May's Shiner Ride. I hadn't ridden over 25 miles in 8 months, but I took off with the lead group. While I wasn't able to keep their pace all morning, I rode hard and averaged a little above 17 MPH for the day. All my runs this year have been negative split runs and my pace is not much slower than it's ever been. These are a great motivator for me because they show the potential for the year ahead. Just like the article I pasted above says, when you are already fit, it doesn't take much to keep your fitness at a pretty high level.
2011 is my walk back into training and racing. I started by signing up for my first triathlon of the year: the CapTex Triathlon in May 2011. It's an Olympic distance triathlon I've competed in a couple of times before. It's one of the largest in the US and brings competitors from across the US and the world. This year's CapTex was added to the Lifetime Championship series, so it will include many of the world's best Olympic distance triathletes.
In order to keep better balance, I plan to train less but at higher intensity, race more (do more 5 and 10k runs and long (high intensity) bike rides throughout the year), and listen to my body and heart more. It will be less about training because I HAVE to and more about training because I WANT to. There are so few areas in life where we get to do WHAT we want WHEN we want. Why should our training and racing not be one of those areas?
Like Dino shared last week, I too hope we can get the TTT group together for an event this year. GABRAKY seems to be a good option. There is a rumor, however, that a certain TTT member may be doing the Ironman 70.3 Austin race on October 23, 2011, so we'll have to see if GABRAKY can fit into his racing schedule. In any case, I have some free Southwest flight coupons, so just let me know where we're going and I'll do my best to be there! Schmidt Dog, I just may need a bike to borrow.
In closing, I'll share there are some other personal and professional goals that I've begun working on over the holiday break. More to come on those as things develop. I just ask for your thoughts and prayers on making the right decisions.
Our new year will be what we make it. Luck is when preparedness meets opportunity. Let's all be prepared to make it our best year yet!
Kia Kaha!
Tuesday 1 hour bike trainer session
Wednesday Off
Thursday 30 minute treadmill run
Friday Off
Saturday 50-mile New Year Resolution Ride
Sunday TBD (May get a run in, may go for a walk with the family, may go for a bike ride with the kids, may do all of the above, may do none)
After 37 consecutive weeks of hard training in 2009, I took it pretty easy most of 2010. I tried to sneak in a run and/or bike every week, but other than that, I had no planned workouts and did no races (did the Shiner 100 miler). Waking up at 3 and 4 am to get my training in on top of my daily commute and work and family obligations took a toll on me...physically and mentally. Granted, it made achieving the goal even sweeter, but it was not a schedule I could sustain. It required sacrifice on the part of my entire family and required a focus that took away from a lot of other life areas. There was no balance. I needed to step away and get my "fire" back. I needed training to be fun again (that doesn't mean it doesn't hurt, mind you).
Watching the Ironman World Championship did a lot to motivate me. I wanted to read my triathlon magazines again. I thought about racing again. I bought new triathlon bike racing shoes. The "fire" was back!
http://well.blogs.nytimes.com/2010/12/29/phys-ed-if-you-are-fit-you-can-take-it-easy/
I started the New Year by getting my butt out of bed and going for the longest bike ride I've done since last May's Shiner Ride. I hadn't ridden over 25 miles in 8 months, but I took off with the lead group. While I wasn't able to keep their pace all morning, I rode hard and averaged a little above 17 MPH for the day. All my runs this year have been negative split runs and my pace is not much slower than it's ever been. These are a great motivator for me because they show the potential for the year ahead. Just like the article I pasted above says, when you are already fit, it doesn't take much to keep your fitness at a pretty high level.
2011 is my walk back into training and racing. I started by signing up for my first triathlon of the year: the CapTex Triathlon in May 2011. It's an Olympic distance triathlon I've competed in a couple of times before. It's one of the largest in the US and brings competitors from across the US and the world. This year's CapTex was added to the Lifetime Championship series, so it will include many of the world's best Olympic distance triathletes.
In order to keep better balance, I plan to train less but at higher intensity, race more (do more 5 and 10k runs and long (high intensity) bike rides throughout the year), and listen to my body and heart more. It will be less about training because I HAVE to and more about training because I WANT to. There are so few areas in life where we get to do WHAT we want WHEN we want. Why should our training and racing not be one of those areas?
Like Dino shared last week, I too hope we can get the TTT group together for an event this year. GABRAKY seems to be a good option. There is a rumor, however, that a certain TTT member may be doing the Ironman 70.3 Austin race on October 23, 2011, so we'll have to see if GABRAKY can fit into his racing schedule. In any case, I have some free Southwest flight coupons, so just let me know where we're going and I'll do my best to be there! Schmidt Dog, I just may need a bike to borrow.
In closing, I'll share there are some other personal and professional goals that I've begun working on over the holiday break. More to come on those as things develop. I just ask for your thoughts and prayers on making the right decisions.
Our new year will be what we make it. Luck is when preparedness meets opportunity. Let's all be prepared to make it our best year yet!
Kia Kaha!
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