Wow. So December begins tomorrow... CRAZY!!! This month has flown by. I guess it helps staying busy. And, it only has 30 days... Still, it's hard to believe this semester is over for me in 2 weeks! I'm excited, but not as much as I usually am. I really have enjoyed most of my classes this semester! Independent study is pretty, pretty, prettttty good.
Curb reference. Check it out. I am basically Larry David.
My offseason seems to be going well! With this being my first one, I have nothing to compare it to (other than the first 24 years of my life). I have stuck to my offseason training plan, and am hoping I'm not doing to much too soon.
Here's my training calendar, with my November totals:
Yellow/blank days = rest
Yoga??? Yes! Brutal!
All in all, I like the amount of time I've spent on the bike. I really feel like I am able to push a bit harder than I was a month ago. Progress... And I know, no swims.... Right now, my training plan revolves around a lot of biking, running, and strength training, as those are the areas I want to improve on the most this winter. I'm sure I will be hitting the pool soon, so I'm not worried about the lack of laps!
Hope everyone else had a great November, and December shapes up to be awesome! Thanks for reading!
Ever since I started training with Enduralabs, I have been using Heart Rate zones to base my training and intensity on. I have previously been going off of my perceived exertion and pace from my Garmin 305. I have done a lot of reading on HR training, which I won't get into, but I really have liked it so far. It helps me gauge how intense my training is, and allows me to recover properly with some runs/rides. I have been doing TONS of intervals on my trainer, and usually have 2 runs a week with some type of interval thrown in. Most of these have been in zone 4, or the second highest zone. I really have to push hard to maintain my heart rate in zone 4, and have really like bringing the intensity.
Today, however, called for my first experience in zone 5. 4x 2.5 minute intervals in zone 5, to be exact. I was DYING!!! I didn't think it would be that hard to maintain the high HR for only 2 and a half minutes, but I was wrong!!! I just closed my eyes, and tried to pedal through the pain! I was definitely in the "Hurt Box". Tough stuff, but I know it's going to pay off!
Tonight, I went for an easy zone 2 run. I didn't get out until after I worked with a group online on a project for school, and ended up leaving the house around 9:00pm. Normally, I would be kinda bummed leaving so late. It's cold, dark, and really all I want to do is watch old episodes of New Girl on Fox (Check it out, kinda hilarious). Tonight was different, though!
I stumbled upon a winter wonderland!
There was an ENTIRE neighborhood decked out in lights, going up and down about 8 streets. I was quite surprised, but I thought it was kinda cool running through the neighborhood! I felt like I was in the movie Elf or something! At least Christmas lights will get me out of the house for my runs! Well, until Christmas, that is.
Hope you are having a great week! Thanks for reading!
Happy Thanksgiving (although a bit tardy...)! Here’s a thorough recap of my day!
Thanksgiving can be a hectic time for everyone. Time is spent rounding up a bird/osterich to eat, preparing every side dish ever conceived, and napping. Lots of it... Ever since meeting Rach and her family, I have had the joy of attending not one (my parents’ in Topeka), but two (at her parents’ in KC) Thanksgiving Day meals each year. This seems like a pretty crazy day, and it is, with about 160 miles worth of driving spaced between 2 massive meals, but it is absolutely worth it. Seeing both families is important for us, and we wouldn’t have it any other way! But now that I’m all about endurance sports, I kinda view this as a Thanksgiving Day endurance race! Or more like an endurance eating adventure!
My body has been stuck in this weird cycle for the last few years, where I always get sick RIGHT before Thanksgiving. This year, it started after my LTHR training session on the trainer on Monday morning, and was in full force by the time I got home from work. After lots of rest (no training for 2 whole days), over-the-counter medication, and a lil bit o’ TLC courtesy of Rach, I was good to go for MEGAFEASTin’! Suck it, VIRUS!
My Turkey Day began with a wonderful and filling breakfast at the future-in-laws (creepy, I know...). The food looked amazing, but I was going to try to stick to my ‘pacing’ plan, as I didn’t want to blow up early in this race! I knew I had a LONG day of eating ahead, so I tried to pace myself as best as I could. I think I did a great job, and only had one massive plate of bacon, egg casserole, coffee cake, and slush. Props to me!
After breakfast, Rach, Max (our doggie), and I packed into my car and headed to Topeka (aka T-Town, Top City, the Capital of Kansas). We played with Max for a bit once we arrived (he got some new toys from mi madre), and sat down to eat again. Lunch consisted of turkey, potatoes, gravy, rolls, green bean casserole, red salad, stuffing, and my personal fave: cranberries. Love them! Again, I paced myself fairly well, and stopped myself after the 2nd heaping plate of food. I know my limits, and wasn’t going to try and exceed them... The food was great, my family has some superb chefs! After a piece of pumpkin pie, Rach and I grabbed some coffee, herded our dog into the car, and headed off to Kansas City for Round 3!
Okay, so this is where the day gets tough: The 1.5 hour drive back to KC immediately following a massive amount of Tryptophan. All I want to do is nap (operating a motor vehicle seldomly allows this). It’s actually somewhat similar to hitting “the wall” in a race! But luckily, this wasn’t my first roDAYo, if you know what I mean... Coffee helped avoid the “bonking”, I listened to the football game on AM radio, and was lucky enough to cruise by Lawrence, KS. Eventually, we were pulling into the “in-laws” again.
We arrived back in KC around 4, just as Rach’s family was beginning to eat. The timing was impeccable (but it ain’t no thang...). Around this time, my stomach was full. Not hurting, but full. But I knew I needed to eat again. Just like the last leg of a race, you KNOW you HAVE to FINISH. I asked myself, “MARK! Are you tough enough?!” I screamed back, in my head, of course, “I was born for this...” and I grabbed my plate, loaded it up, and devoured the food with a smile on my face! It was delicious. Nothing like some deep-fried turkey, a 7-layer salad, some stuffing, potatoes, gravy, oatmeal rolls, cranberries (YES!!!), and lots of veggies. Again, I am blessed to know such good cooks in the kitchen! The food was amazing! After my last bite, I relaxed in my chair, and pondered on my very recent victory. I had made it. 3 delicious holiday meals, 168 miles of driving, and zero fatalities. Sounds like a “W” in my book... I was pretty sore, but it was WELL worth it...
Here are my Thanksgiving Day Endurance Stats:
After weighing myself this morning (Friday Nov 25), I have shockingly lost 1.8 pounds since Thanksgiving morning. The loss of 1.8 pounds is just under my usual 3.5 pound loss for a race. Like I said, quite the endurance race....
In all seriousness, I am incredibly thankful for many things in my life, but at the top of that list is my family and friends. Thanksgiving is a wonderful day because I get to spend time with the ones I love most in my life, and just feel absolutely blessed. I hope you had a wonderful holiday, didn't kill anyone on Black Friday, and continue to be thankful for loved ones throughout the year!
I am also thankful for my readers! Thanks for reading!
I don't know if it's daylight savings time, training starting to ramp up, or the busy school/work weeks, but it really seems like November is flying by! I can't believe Thanksgiving is next week! YES!!! Ultrafeast!!!! I am making sure I get a good training day in before I partake in all of the good food. You know... to help recover!
Nothing much new around these parts. I won a copy of Iron War, the book detailing the epic battle between Mark Allen (not this Mark Allen, apparently...) and Dave Scott at the 1989 Ironman World Championships. I can't wait to read it, but it may have to wait to around Christmas. I have quite a bit to read right now, on the research front. Thanks again, Joel @TriMadness!
I also picked up a second sponsor for 2012!!! I will be representing Sugoi as a Brand Champion in 2012! Basically, I will be sporting some sweet new gear during training and racing! I am also really excited to review some of their products, especially their compression sleeves!!! Can't wait!!!
The temps are starting to drop a bit here in Kansas, which SUCKS, but at the same time, is kinda nice. Mainly because of this:
Nothing like blogging by a fire, while your dog is freakin' out!
Hope your late fall/early winter training/offseason is going great! Thanks for reading!
Last week, I described how a suspension trainer could be a beneficial piece of home exercise equipment for athletes, and how easy it is to make one yourself! If you missed the post, tisk tisk! It can be found here!
I also briefly mentioned a killer circuit workout I have been using and developing with my own suspension trainer. Each workout has been slightly different, with a different exercise thrown in the mix to try. That's the great thing about suspension trainers: they are quickly and incredibly versatile!
Mark's Circuit: 12 exercises 15 repetitions each 2-3 "cycles" Rest: 2 minutes after each cycle. Other than that, go as quickly as possible to the next exercise WITHOUT rest.
Hold Position 30-60 seconds Video can be found HERE
12. Pike:
Start
End, and please don't do this on your head (terrible picture....) Video can be found HERE
One comment and suggestion for all the exercises: Make sure you are making it challenging for yourself. Do the exercises at a controlled pace, adjust the straps (either lengthen or shorten) to give you the right amount of resistance, and make sure you have a challenging placement for your feet (closer usually means easier. But not always...)
That's it! Good luck getting through it a few times. If you are going quick enough, it should be pretty tough! And like I said, I usually may add one or two extra exercises (focusing on my old lady hips). But overall, I think it's a great full body workout!
For the past few weeks, I have been crazy busy. I've had to deal with longer work weeks, midterms at school, and training. Everything has been great, especially on the training front. I haven't missed a planned workout in awhile, something that I hope continues. Finding a good balance is always a work in progress, but I'm figuring it out... But I do have some updates, on a personal front:
Following the Half Marathon in October, I have been experiencing some moderate foot pain in my right foot. It is now 3 weeks post race, and the pain is still there. I can walk just fine, but when I start to run, I have a pretty constant pain on the outside of my foot between my heel and pinkie toe. I have told myself to take it easy this week with zero speedwork on the runs. If it is still bothering me next week, I'm going to a doctor.
This was the first weekend I haven't worked in awhile, so Rach and I decided to head to Gary Gribbles Running Sports to check out some shoes. I have about 200 miles on my K-Swiss Blade Lights (they still have some life in them), but I don't think they fit my feet correctly. They are great shoes, but not for me. Anyways, the staff at GGRS were EXTREMELY helpful! I even had an employee, who happened to be a triathlete himself, help with shoe choices based on my gait and stride. I tried and ran in 5 different shoes, and settled on the Brooks Ghost 4's. I have yet to run in anything by Brooks, but they feel great! Rach found some she liked, too. She settled on the Saucony Kinvara 2's. I got them for her, as an early Christmas present! And it's not even Thanksgiving!
Not big on the colors, but they feel great!
I'm hoping I can cram my feet into these for speedwork! They are light!
I have started my first training plan with a coach! The next month will consist of the following: 2 resistance training workouts per week, LOTS of bike intervals, training via heart rate zones, and BRICKS! If you are looking for a coach, check out EnduraLabs!
Lastly, I have my first legitimate sponsor for the 2012 race season: First Endurance! If you are a seasoned triathlete or runner, I'm sure you have heard of First Endurance. They are one of the largest nutrition companies aimed at meeting the nutritional needs of endurance athletes. I am very proud to represent such a great company, and hope I can portray them in a "competitive" light. I will be using many of the supplements for the 2012 season, and will be sure to let you know how they affect my training!
About a month ago, a co-worker of mine brought in and showed me her TRX Suspension Trainer. I had seen these things before, either from Drew Brees endorsements or infomercials. I never really understood how they were used, or really how they could be an effective resistance trainer.
Wait, it's just a bunch of straps???
I tried out a few "moves" on the TRX, and immediately knew I had found a new training toy... and I wanted one BAD!
I am all about convenience when working out. This is probably one of the main reasons why I enjoyed P90X, don't severely dislike my trainer or treadmills, and can get a decent workout in from a DVD. Suspension trainers, like the TRX, are a new addition to the "home gym" equipment world. There are no weights, bars, balls, or resistance bands. Just you and some straps. And possibly a door or pull-up bar.
As soon as I got home, I checked out online the pricing for the TRX, and WAS BLOWN AWAY! Needless to say, it was WAY out of my price range. I was kinda bummed, but found out from ANOTHER co-worker ( I work with some very active and fit people) that making your own is a possibility. Again, I ran home, and did a little research via google, and found out how!
I found several blog posts describing what you needed, how you built it, and how you could use it. Mainly, though, I followed one video:
I followed this video to a tee, using 3 truck tie downs, a piece of PVC pipe, and an old carabineer I had. 15 minutes later, I had a suspension trainer! It's that easy! Granted, there are some differences between my homemade version and the TRX, but I am able to do just about everything I can think of! I attached my trainer to a over-the-door pull-up bar I have, mainly because I am scared to put it over a door. But really, you can attach it to many different things. Several videos I watched show people attaching it to trees, decks, basketball goals, their ceiling, etc.
Please excuse my dirty laundry...
I really like using this. I have done 5 full body workouts with it, each lasting 45 minutes, and I have been DEAD after. Because the suspension trainer is so incredibly versatile, I have been able to do LONG circuits on it, without much rest between exercises. You can move between exercises in about 10 seconds, and that's only if you need to adjust the straps.
My first try at suspension training!
I will be posting my circuit routine in the coming days, and will try to get into the specifics of how you use it, and why this is such a great training tool for athletes!
