Mr. Swim Smooth has been around for about a year, but I'm not sure I've mentioned it on this blog. The web site is a great way to look at what a good front crawl should look like, and the graphics are great. I also recommend taking a look through all the information on the site, organized by your swim proficiency. Lots of great information on this site. The weekly e-mail newsletter is a good way to keep up with the site updates, too.
Go to http://www.swimsmooth.com/ to take a look.
Friday, October 29, 2010
Thursday, October 28, 2010
Another Sufferfest! video!
Found in my e-mail tonight this notice of another Sufferfest! video, just in time to create some motivation for me to actually get on my bike in the morning. These Sufferfest videos are great. They put you right in the middle of some cool video action with great music. I also like that there is no disc; I always feel like I'm wasting a couple of bucks if I buy an actual disk now.
All the other sufferfest videos available at http://www.thesufferfest.com/
"Preview of our next video - 'The Hunted'!
Hi Sufferfesters,
The preview for our next video, The Hunted, is out!
The full video comes out in early November (so keep checking that email!).
It's less intense that our past videos, but it's not any easier!
It's got longer intervals, including a 20 minute climb!
You can watch the video on BlipTV here. http://www.blip.tv/file/4288050
The Hunted Preview
PS. Have you seen our team kit and new t-shirts?
As ever, in suffering,
David McQuillen
Sufferfest Studios, Singapore
david@thesufferfest.com
http://www.thesufferfest.com
Twitter: @thesufferfest
PS. I sent you this email 'cause I thought you might like it. If not, and you don't want to hear from The Sufferfest ever, ever, ever again, then just click on the SafeUnsubscribe link below. And that'll be that.
***************************************************************************
All the other sufferfest videos available at http://www.thesufferfest.com/
"Preview of our next video - 'The Hunted'!
Hi Sufferfesters,
The preview for our next video, The Hunted, is out!
The full video comes out in early November (so keep checking that email!).
It's less intense that our past videos, but it's not any easier!
It's got longer intervals, including a 20 minute climb!
You can watch the video on BlipTV here. http://www.blip.tv/file/4288050
The Hunted Preview
PS. Have you seen our team kit and new t-shirts?
As ever, in suffering,
David McQuillen
Sufferfest Studios, Singapore
david@thesufferfest.com
http://www.thesufferfest.com
Twitter: @thesufferfest
PS. I sent you this email 'cause I thought you might like it. If not, and you don't want to hear from The Sufferfest ever, ever, ever again, then just click on the SafeUnsubscribe link below. And that'll be that.
***************************************************************************
Wednesday, October 27, 2010
Paul Yoga and a calf strain
The video above is Paul doing yoga. He's been able to do it for a while, but this is the first time we caught it on video. It's awesome!
I have a calf strain from Monday's run. The regular lunch run was going great; kind of fast even. Then my calf tightened up like it used to a couple years ago. I walked the last two miles, and it got tighter and tighter the rest of the day but I think I managed not to hurt it really bad. I'll stay off it for a couple of days and see what happens. There are too many variables to narrow down: first cold day, sick the day prior (dehydration?),treadmill from day prior? Who knows, but I'm not taking any chances on it becoming chronic again.
Tuesday, October 26, 2010
#2 is a boy!
Ultrasound yesterday.....it's a boy! I'm excited. The dream of consecutive wrestling championships is alive and well.
Friday, October 22, 2010
What every Dad wants to hear!
Tonight Paul said "Daddy...go swimming." Lovin' life! I think we're going to hit the pool VERY soon.
Thursday, October 21, 2010
Change in the air
The past two months have been incredibly gorgeous days in southeast Idaho. Pure, bluebird skies and 60-70 degrees for nearly every day. September seemed a bit windy, but October has been nearly completely calm as far as winds go. Great days for running at lunch, and I suppose that is keeping my running consistent. I should have been riding my bike, too, but it simply isn't in the cards of time. I'm not even on the trainer yet, even though I wanted to start two weeks ago....it seems I always burn out a bit on the trainer come mid-March, so I'm not too worried about it. If I get into mid-November without any biking, I'll have to kick-start myself somehow.
That's all about to change. Sunday night and Monday morning, we're supposed to see the first winter storm WITH SNOW! "You git what ya git and don't throw a fit." I'll have to remember what it's like to run in pants, jacket, hat, and gloves, I guess. Embrace whatever weather comes your way. The right gear solves every problem, except the doldrums of too many days without a peak at the sun.
There's a trail run in the local mountains here on Saturday morning. I really wanted to do both of the two that are held each year, but I missed the first one two weeks ago because we had a contractor come by the house that Saturday morning. This weekend on race day, family will be here for Paul's second birthday. Mmmmm....not sure how that's going to work out. 10k over the hills and through the woods (literally!) on a beautiful fall morning is hard to beat.
Book update: I made some final changes required by Smashwords, and it will be available for all major e-book formats after they upload it to those distribution sites. To get a coupon to get it for 99 cents, click on the link at the very bottom of the page (not the bottom of this post..all the way down to the bottom of the page).
That's all about to change. Sunday night and Monday morning, we're supposed to see the first winter storm WITH SNOW! "You git what ya git and don't throw a fit." I'll have to remember what it's like to run in pants, jacket, hat, and gloves, I guess. Embrace whatever weather comes your way. The right gear solves every problem, except the doldrums of too many days without a peak at the sun.
There's a trail run in the local mountains here on Saturday morning. I really wanted to do both of the two that are held each year, but I missed the first one two weeks ago because we had a contractor come by the house that Saturday morning. This weekend on race day, family will be here for Paul's second birthday. Mmmmm....not sure how that's going to work out. 10k over the hills and through the woods (literally!) on a beautiful fall morning is hard to beat.
Book update: I made some final changes required by Smashwords, and it will be available for all major e-book formats after they upload it to those distribution sites. To get a coupon to get it for 99 cents, click on the link at the very bottom of the page (not the bottom of this post..all the way down to the bottom of the page).
Saturday, October 16, 2010
Consistent Running works!
After three consistent weeks of running every day at lunch, this past week as an easy week. Not "off" week, but easy. I ran three times, 10k each. My times were significantly faster for the first two. Today, I took Paul in the cruise for that same 10k. Instead of 50 minutes, we came in at 65 minutes, which was expected. I ran it really slow and easy, and Paul is up to 30 pounds now! The weather is still holding up.
Last week, I wanted to do the first of two local trail races in the local mountains. Didn't happen because I had to meet with a contractor doing some work on my house. It was an absolutely BEAUTIFUL morning for it, too. I'm hoping to get to the next one on Oct 23.
The consistent running for three weeks straight at a moderate pace seemed to work! The first run I did on Wednesday of this week was a 49:30 over 10k with big hills, while the average during the three weeks prior was about 52:30 for the same effort level. Sure, it helps to have fresh legs, but it was nice to see that much of a difference....six percent? That will make it much easier to maintain the consistent running, and alot harder to blow off a run on any given day.
For anyone out there wondering if consistent running really makes the much of a difference, I have to say "YES!" at this point.
Next week I want to actually add the morning bike workouts in reality, not just on the schedule. I was going to add them two weeks ago. In fact, I got up one morning and actually sat on the bike (and not much more!). For whatever reasson, I just didn't get out of bed for the other days. I'm not worried about it, though, because I normally get burned out on the trainer by March, with another four weeks to go before I can get out on the roads.
Last week, I wanted to do the first of two local trail races in the local mountains. Didn't happen because I had to meet with a contractor doing some work on my house. It was an absolutely BEAUTIFUL morning for it, too. I'm hoping to get to the next one on Oct 23.
The consistent running for three weeks straight at a moderate pace seemed to work! The first run I did on Wednesday of this week was a 49:30 over 10k with big hills, while the average during the three weeks prior was about 52:30 for the same effort level. Sure, it helps to have fresh legs, but it was nice to see that much of a difference....six percent? That will make it much easier to maintain the consistent running, and alot harder to blow off a run on any given day.
For anyone out there wondering if consistent running really makes the much of a difference, I have to say "YES!" at this point.
Next week I want to actually add the morning bike workouts in reality, not just on the schedule. I was going to add them two weeks ago. In fact, I got up one morning and actually sat on the bike (and not much more!). For whatever reasson, I just didn't get out of bed for the other days. I'm not worried about it, though, because I normally get burned out on the trainer by March, with another four weeks to go before I can get out on the roads.
Tuesday, October 5, 2010
Triathlon Strength Training book published
I finally put together my strength training routine into a book that can be read on most of the digital devices out there (Apple and Sony device availability is pending). It's available at http://www.smashwords.com/books/view/26079 and with Coupon Code JW26A you'll get it for $0.99, regular price is $2.99, and that coupon is good until December 31, 2010. I really do think this is a good workout for triathletes, and I've done it for several years during the winter training season.
Check it out at http://www.smashwords.com/books/view/26079 and use Coupon Code JW26A to get it for 99 cents on your Kindle or in several other formats.
Check it out at http://www.smashwords.com/books/view/26079 and use Coupon Code JW26A to get it for 99 cents on your Kindle or in several other formats.
Monday, October 4, 2010
Winter Training Season is here.
October is here. That means winter training season started today. Actually, it starts tomorrow because this morning I didn't get up because I got back late from drill last night and needed to sleep in.
My winter training plan is simple for the most part:
- Keep running 10k at lunch every day M-F at a moderate pace. Theoretically, that moderate pace will get faster over time. I have six months for that to happen.
- Bike in the morning. For October, it's a simple matter of getting up every morning and being on the bike for an hour at whatever intensity level seems right for the day. I want to get into the habit of morning workouts. In November, I'll start the workout earlier and then get in a 30 minute swim or weights session before I go to work. December through March is a matter of increasing intensity for the same amount of time during the specified workout.
- I'm going with a hard/short, moderate/moderate, and long/easy approach to workouts for swim, bike, and run. I did that with the run last year, and it worked pretty good, at least when I was consistent with it. The details aren't done yet, but that's the strategy I'm going to take. October is simply maintaining a consistent schedule at moderate intensity.
This past race season really fell apart at the end of June. I had great plans and expectations for the August races and then the September Xterra in Park City. Then I had to go to Korea for USMCR active duty training, and it all fell apart because my motiviation went out the window because I was really bummed about missing the August races (that's when I went to Korea). I could have kept up the training for the XTerra, but it just wasn't happening. Oh well, the two races I did in June were nice. The Cache Valley was a great race. The Janet's Tri fell apart when I flatted, but that's my own fault because I was cheap and didn't get a new tire when I absolutely knew I needed a new one....I rolled the dice against the odds and lost.
Here's to a good winter training season!
My winter training plan is simple for the most part:
- Keep running 10k at lunch every day M-F at a moderate pace. Theoretically, that moderate pace will get faster over time. I have six months for that to happen.
- Bike in the morning. For October, it's a simple matter of getting up every morning and being on the bike for an hour at whatever intensity level seems right for the day. I want to get into the habit of morning workouts. In November, I'll start the workout earlier and then get in a 30 minute swim or weights session before I go to work. December through March is a matter of increasing intensity for the same amount of time during the specified workout.
- I'm going with a hard/short, moderate/moderate, and long/easy approach to workouts for swim, bike, and run. I did that with the run last year, and it worked pretty good, at least when I was consistent with it. The details aren't done yet, but that's the strategy I'm going to take. October is simply maintaining a consistent schedule at moderate intensity.
This past race season really fell apart at the end of June. I had great plans and expectations for the August races and then the September Xterra in Park City. Then I had to go to Korea for USMCR active duty training, and it all fell apart because my motiviation went out the window because I was really bummed about missing the August races (that's when I went to Korea). I could have kept up the training for the XTerra, but it just wasn't happening. Oh well, the two races I did in June were nice. The Cache Valley was a great race. The Janet's Tri fell apart when I flatted, but that's my own fault because I was cheap and didn't get a new tire when I absolutely knew I needed a new one....I rolled the dice against the odds and lost.
Here's to a good winter training season!
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