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!
Monday, June 28, 2010
Summer is here!
Summer is finally here! A long, wet, cool spring was long overdue to go away. The weather seemed to break in time for the Janet's Triathlon.
Now it's hot! Last week I was in Boise and did my first long run (11 miles) in the heat. It hurt.
Saturday, I did my longest bike so far...48 miles out to McCammon and back. First 36 miles were great, then it started to hurt. I do twice the race distances for swim and run workouts, but I've never done a bike twice the race distance. Now I konw why I always die on the bike. I certainly need to do at least a few 36 milers, although I've gone 2 hours on the trainer and logged 40 miles according to that setup (I don't completely trust the reading, though).
Now, I'm back into a nice training schedule for a couple of weeks while I decide if I want to do the Twin Falls race. It was GREAT to do an easy 15 miler in the heat today....I forgot how much I really like to ride on a hot day.
Now it's hot! Last week I was in Boise and did my first long run (11 miles) in the heat. It hurt.
Saturday, I did my longest bike so far...48 miles out to McCammon and back. First 36 miles were great, then it started to hurt. I do twice the race distances for swim and run workouts, but I've never done a bike twice the race distance. Now I konw why I always die on the bike. I certainly need to do at least a few 36 milers, although I've gone 2 hours on the trainer and logged 40 miles according to that setup (I don't completely trust the reading, though).
Now, I'm back into a nice training schedule for a couple of weeks while I decide if I want to do the Twin Falls race. It was GREAT to do an easy 15 miler in the heat today....I forgot how much I really like to ride on a hot day.
Race Report - Janet's Triathlon (West Yellowstone)
This race is part of an annual family trip to Yellowstone National Park's west side, where the fishing is good in mid-June on the rivers there. We camp at Madison Junction, do the race, and then fish Saturday afternoon and Sunday.
The race is at Madison Arm Resort and is a fund raiser for the resort owner's daughter who died of cancer a while back. Race site is http://www.janetstriathlon.com/. Elevation is about 6,500ft. The water is always cold, and this year was about 54degs. The weather FINALLY broke into a summer day for the first time in recent memory on the day of the race...very nice. This is my favorite race because it has a small family/community feel to it, the lake is awesome, the bike and run trails are great (ie flat and dirt!), and it's simply a great family weekend every year.
Here's the race wrapup:
Tri started at 10am. Felt good going into it, not sure if I had maintained fitness, though, after two weeks of tapering/no real workouts because of a race the week prior and an off week to prepare for that race.
Pre-race went well. Got in a good 200meter swim warmup. Transition area seemed smaller than last year, with less people. Bike setup where I wanted. Ran back to car to get my helmet with only ten minutes left til race time cuz I had forgotten it. Good thing only about 100yds to car! I love the smallness of this race.
Swim: Good start. Pushed out in front of everyone, a bit of competition for that front right spot on the lane rope, but I eventually got it. Swam well the entire way. Had to breaststroke twice at the 300m mark to catch my breath. Overall went exactly as planned. Hard first 200m, cruise 200-500m, push 500-750m, pace into the 1k finish. Came in about 4 or 5 out of the water, including relayers. Followed a guy's feet into the finish the last 200m, decided not to try to pass him cuz it would have really pushed my limit. Water was 54 but didn't feel as cold as last week's 58. My hands didn't "claw up" and feet were ok and not cramping.
T1: slow! but faster than normal cuz I figured out how to use my right hand to undo the velcro and left hand to unzip. That works much better. I thought of that at the start line and decided to do it! Had pulled up my suit very tight into the crotch and shoulders. I think that helped me get some material into the chest area to make room for expansion of my chest/lats during the race, which made it more comfortable. Anyway, that made it harder to get off! Kind of slow. 14:38 for 1k.
Bike: Started really well. Thought I was pushing my luck by starting with a worn out tire and then running over some sticks and such. Eventually, one guy blew by me, and I realized my tire was flatting. At mile 7, it was done for. It was the back tire, which I have trouble getting off in my garage, and it was a slow leak, so I decided to pump it up, ride, pump, ride, pump for 7 miles(!). Lots of people passed me. It was hard to finish that way, but I thought that it was for a cancer fundraiser, so I didn't want to get all pissed off. That and the fact this trip is a fishing trip with a triathlon, so I needed to keep loose. Finished in about an hour(!). Pretty sure I could have gotten a 42min on this bike.
T2: Fast. Decided to push Paul on the run.
Run: Took it kind of easy and pushed Paul and missed last year's time by only a minute (I raced with a calf strain at last year's race). AHR was about 150 on the run instead of 164 like the run the week prior race. The cruiser is incredibly smooth. Got passed by several more people. Paul slept. It was his first race!
We then went on to catch some small brookies in a bend on the Gibbon River at Elk Park. I've always to fish there but have never stopped there. This was the first time that I've gone to a place I've thought I'd like to fish and then proceeded to catch fish with no pointers from anyone; that in and of itself was a major accomplishment for the weekend!
The race is at Madison Arm Resort and is a fund raiser for the resort owner's daughter who died of cancer a while back. Race site is http://www.janetstriathlon.com/. Elevation is about 6,500ft. The water is always cold, and this year was about 54degs. The weather FINALLY broke into a summer day for the first time in recent memory on the day of the race...very nice. This is my favorite race because it has a small family/community feel to it, the lake is awesome, the bike and run trails are great (ie flat and dirt!), and it's simply a great family weekend every year.
Here's the race wrapup:
Tri started at 10am. Felt good going into it, not sure if I had maintained fitness, though, after two weeks of tapering/no real workouts because of a race the week prior and an off week to prepare for that race.
Pre-race went well. Got in a good 200meter swim warmup. Transition area seemed smaller than last year, with less people. Bike setup where I wanted. Ran back to car to get my helmet with only ten minutes left til race time cuz I had forgotten it. Good thing only about 100yds to car! I love the smallness of this race.
Swim: Good start. Pushed out in front of everyone, a bit of competition for that front right spot on the lane rope, but I eventually got it. Swam well the entire way. Had to breaststroke twice at the 300m mark to catch my breath. Overall went exactly as planned. Hard first 200m, cruise 200-500m, push 500-750m, pace into the 1k finish. Came in about 4 or 5 out of the water, including relayers. Followed a guy's feet into the finish the last 200m, decided not to try to pass him cuz it would have really pushed my limit. Water was 54 but didn't feel as cold as last week's 58. My hands didn't "claw up" and feet were ok and not cramping.
T1: slow! but faster than normal cuz I figured out how to use my right hand to undo the velcro and left hand to unzip. That works much better. I thought of that at the start line and decided to do it! Had pulled up my suit very tight into the crotch and shoulders. I think that helped me get some material into the chest area to make room for expansion of my chest/lats during the race, which made it more comfortable. Anyway, that made it harder to get off! Kind of slow. 14:38 for 1k.
Bike: Started really well. Thought I was pushing my luck by starting with a worn out tire and then running over some sticks and such. Eventually, one guy blew by me, and I realized my tire was flatting. At mile 7, it was done for. It was the back tire, which I have trouble getting off in my garage, and it was a slow leak, so I decided to pump it up, ride, pump, ride, pump for 7 miles(!). Lots of people passed me. It was hard to finish that way, but I thought that it was for a cancer fundraiser, so I didn't want to get all pissed off. That and the fact this trip is a fishing trip with a triathlon, so I needed to keep loose. Finished in about an hour(!). Pretty sure I could have gotten a 42min on this bike.
T2: Fast. Decided to push Paul on the run.
Run: Took it kind of easy and pushed Paul and missed last year's time by only a minute (I raced with a calf strain at last year's race). AHR was about 150 on the run instead of 164 like the run the week prior race. The cruiser is incredibly smooth. Got passed by several more people. Paul slept. It was his first race!
We then went on to catch some small brookies in a bend on the Gibbon River at Elk Park. I've always to fish there but have never stopped there. This was the first time that I've gone to a place I've thought I'd like to fish and then proceeded to catch fish with no pointers from anyone; that in and of itself was a major accomplishment for the weekend!
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