Well now that I have not blogged for a while, I think that it is time to start again. New year new goals. 2011 will not be a year for Ironman but there will be events and this year will be a year to get stronger and faster. I am convinced that the key for me is to improve nutritionally and strengthen my core. I will publish my winter workout calendar during the next week.
Since Ironman I really have not maintained any strict training regiment. I have done more running, some spin classes and did a masters swim with Derek. One of my goals for the coming year will be to find balance in my training. One of the things that I learned is that I do need to find balance with training. Training and fitness has been and continues to be something of an addiction for me. I more than the enjoy the rush when I get to push my body to the limit and beyond.
My training in earnest will begin this coming week. Just before the rush begins at Harbor. My favorite is to enjoy activities outdoors but for now I will focus my workouts inside at Harbor.
Sunday, December 26, 2010
Sunday, September 19, 2010
Ironman Day (T1…Transition 1)
As I came into the building was this big room that had rows of transition bags. Each row was marked with a range of numbers. I found my bag half way down the row that started 1800 – 1850. Realize that this room contained 2400+ transition bags and each bag contained our whole outfit change from swimming to bike. My bag contained my helmet, bike shoes, jersey, bibs and food. I had been determined before I started the race that I was going to take in as much as I could, so when I got to the transition room (a ball room converted to a men’s locker room) I just sat down and took it in before changing. Modesty rules with me so when I put on my compression shorts on in the morning it was with the intention of wearing them for the swim, bike and run.
I had packed two Cliff bars with the intention of eating them before the ride started as I knew my body would be out of breakfast calories soon enough. Nutrition has been a big part of my training and I have studied quite a bit on when and how to consume fuel. This is one reason for many and for myself triathlons become a lifestyle.
While sitting in the chair, eating my Cliff bar and feeling good about the swim I realized that I was dawdling and wasting time. I put on my jersey realizing after it was on that my bib shorts needed to go on first. I stripped off my shirt and put the shorts and got my shirt back on but I could not find my Butt Butter. I sat down to put my shoes and socks on and the BB packets had fallen into my shoes. After I finished getting my shoes on I tore open the packets of BB and liberally applied in the appropriate areas, for a gentler silky smooth ride. Yea. I grabbed two more glasses of water on the way out to the bike
Here I have to put a plug in for the volunteers; Bill helped me in the first transition, he did everything, opened my bag, got me water, tried to calm me down. I can not say enough about the volunteers and how much they encouraged us along the way. I know that from my perspective they played a big role in making the day special. I had volunteered in the transition area last year so I could register for this year’s event. It was a great time but until you have been on both sides, I did not realize how much they meant to the athletes.
Making my way to the bike, I walked deliberately trying to remain calm. I slid my riding gloves on found my bike. Walking my bike to the bike mount line my son Matt and his best friend Chris (my other son) were waving and shouting at me trying to get my picture. Those guys were nuts but why should they be different from the rest of the crowd. By the time I made my way to the line, I had become focused on the ride and did not see or hear much around me.
I had packed two Cliff bars with the intention of eating them before the ride started as I knew my body would be out of breakfast calories soon enough. Nutrition has been a big part of my training and I have studied quite a bit on when and how to consume fuel. This is one reason for many and for myself triathlons become a lifestyle.
While sitting in the chair, eating my Cliff bar and feeling good about the swim I realized that I was dawdling and wasting time. I put on my jersey realizing after it was on that my bib shorts needed to go on first. I stripped off my shirt and put the shorts and got my shirt back on but I could not find my Butt Butter. I sat down to put my shoes and socks on and the BB packets had fallen into my shoes. After I finished getting my shoes on I tore open the packets of BB and liberally applied in the appropriate areas, for a gentler silky smooth ride. Yea. I grabbed two more glasses of water on the way out to the bike
Here I have to put a plug in for the volunteers; Bill helped me in the first transition, he did everything, opened my bag, got me water, tried to calm me down. I can not say enough about the volunteers and how much they encouraged us along the way. I know that from my perspective they played a big role in making the day special. I had volunteered in the transition area last year so I could register for this year’s event. It was a great time but until you have been on both sides, I did not realize how much they meant to the athletes.
Making my way to the bike, I walked deliberately trying to remain calm. I slid my riding gloves on found my bike. Walking my bike to the bike mount line my son Matt and his best friend Chris (my other son) were waving and shouting at me trying to get my picture. Those guys were nuts but why should they be different from the rest of the crowd. By the time I made my way to the line, I had become focused on the ride and did not see or hear much around me.
Thursday, September 16, 2010
Ironman Day (The Swim)
After going to bed a little after 9:00 PM, I did not have an especially great night of sleep. I was waking up every hour or so checking my watch. 12:14, 2:01, finally 3:37, it’s time! I got up just before 4:00 AM. I walked to the bathroom with a dull pain in my stomach. I am not sure what compelled me to take a shower this morning since I was going to be in the lake in just over 2 hours but it felt good. I went downstairs to the kitchen and heated water on the stove got out a small frying pan and filled my water bottles. My plan was to eat breakfast as close to 5:00 as possible. I had decided earlier that breakfast was pretty much going to be the usual routine that I have used for most every other triathlon I have done. Two scrambled eggs, oatmeal with a little sugar and a piece of toast. As I was eating I remembered that I needed to put my timing chip on my ankle. I adjusted it a couple of more times through breakfast. I also decided to add a little coffee which I believe now to have been a mistake. At 5:00 we hopped into the car with my special needs bags and wetsuit.
I don’t remember the ride downtown too much; I know that I was intensely focused on what I was going to do throughout the race. We parked at the DPI building and then walked over to the marking area on the east entrance of Monona Terrace. It was a mass of humanity athletes and spectators alike. My marker asked me for my number, he marked 1882 on my arms. What’s your age. 49 went on the back of my left leg. I handed Chris my special needs bags and went into the bike transition area to put my water bottles on my bike and check my tires. I had decided that unless my tires felt soft I was not going to try and pump them up. We walked up to the Starbuck’s to drop off my special needs bags and meet my friend Diane.
We all headed down to Monona Terrace and outside the building, changed into my wetsuit. The announcement came, it was time all athletes to get into the water. We headed into the building and went down the east helix to the lake. As we walked to the water we chatted a little and I got last minute encouragement as I headed toward the lake entry . I gave Chris a kiss and checked my timing chip zipped up my suit then went into the water.
The water was cold near the shore and took my breath away a bit, most people were standing near the shore waiting until the last minute to take the plunge. I swam about fifty yards out to the Ford sign and back, it felt good and I was beginning to warm up. By this time the coffee had also kicked in and for the first time since I purchased my wetsuit I peed in it. I swam out about a hundred or so yards from shore where the start was to take place. I arrived 8 minutes before the pros were to start at 6:50. While waiting for the start I laid on my back in the water just trying to focus and keep my heart rate down. The cannon for the pros went off right at 6:50 according to my watch. Good, now I know my watch is on the same time as the race clock. People crowded to the start area and I found myself in the middle of the pack. At about three minutes to 7:00 they sang the National Anthem and tears poured down my face for what would be the first of many times during the race.
Just before the cannon went off I had one last pee in the wetsuit. I had violated my own rule twice in the last half hour. Boom! Derek had advised me earlier in the week to start near the front outside. I forgot. The course is a rectangle marked on each corner by a large orange buoy with numbered yellow buoys in between. People were all over me and I them as we started on the swim. Bodies, arms and legs were everywhere. It was at about buoy #2 where I recalled Derek’s advice. Damn! I attempted to swim to the outside but quickly realized that was not happening so I waited for the group to spread out a little. At buoy #6 someone kicked me in the goggles and the suction caused me to lose vision in my right eye momentarily. I stopped, adjusted my goggles and everything was fine again. When we hit the first orange corner buoy everything came to a halt again, everyone was mooing as we turned the corner to the next orange buoy. It really did remind me of cows going through the chute. As we rounded the second large orange buoy I was able to keep Monona Terrace in my field of view during the swim until I was perpendicular to the large steel grain bin apartment building. I was pretty much free from hitting others so I kept myself occupied by looking and counting the smaller buoys as they passed until we reached the next corner. When I reach the final corner buoy I was at the half way point and had the urge to check my watch to check my spilt, I resisted and just kept on going. Finally, I had hit the last long stretch back and I had plenty of room to swim. I thought I must be doing ok as there seemed to be a fair number of swimmers behind me. Then I get kicked in the right hip. I spent the rest of the swim in something of a protective mode wondering if I was going to get it right in the (you know where I mean). As I swam by Monona Terrace for one last time I thought about how my swim had improved since June, all be it at the expense of my swimming over classmates. When I turned down that last buoy toward the steel building and shore I was wondering about my time; just how far off was I from the 1:30 goal? I went by the ski jump and kept moving toward shore finally touching the launch with my hand as I swam. Derek would have been proud that I hadn’t stood up yet. When I did stand I looked at the clock 1:24….big smile, very cool, five minutes faster than I had planned.
The crowd was cheering and I was taking my wetsuit off. The wetsuit strippers helped me remove it from the bottom half of my body. It was pretty cool, my legs cramped a little but all was good. As I ran up the helix to the transition the first person I saw that I knew was Julie, one of my classmates for swimming. I often would unintentionally run in to her during classes. The swim was my payback…everyone ran into/over me. Another huge wave of emotion hit as I saw my family and friends on the helix cheering. I am generally not a crier,however; emotion was going to be a theme for the day. I was just glad that I was still dripping from the swim no one could see the tears.
I don’t remember the ride downtown too much; I know that I was intensely focused on what I was going to do throughout the race. We parked at the DPI building and then walked over to the marking area on the east entrance of Monona Terrace. It was a mass of humanity athletes and spectators alike. My marker asked me for my number, he marked 1882 on my arms. What’s your age. 49 went on the back of my left leg. I handed Chris my special needs bags and went into the bike transition area to put my water bottles on my bike and check my tires. I had decided that unless my tires felt soft I was not going to try and pump them up. We walked up to the Starbuck’s to drop off my special needs bags and meet my friend Diane.
We all headed down to Monona Terrace and outside the building, changed into my wetsuit. The announcement came, it was time all athletes to get into the water. We headed into the building and went down the east helix to the lake. As we walked to the water we chatted a little and I got last minute encouragement as I headed toward the lake entry . I gave Chris a kiss and checked my timing chip zipped up my suit then went into the water.
The water was cold near the shore and took my breath away a bit, most people were standing near the shore waiting until the last minute to take the plunge. I swam about fifty yards out to the Ford sign and back, it felt good and I was beginning to warm up. By this time the coffee had also kicked in and for the first time since I purchased my wetsuit I peed in it. I swam out about a hundred or so yards from shore where the start was to take place. I arrived 8 minutes before the pros were to start at 6:50. While waiting for the start I laid on my back in the water just trying to focus and keep my heart rate down. The cannon for the pros went off right at 6:50 according to my watch. Good, now I know my watch is on the same time as the race clock. People crowded to the start area and I found myself in the middle of the pack. At about three minutes to 7:00 they sang the National Anthem and tears poured down my face for what would be the first of many times during the race.
Just before the cannon went off I had one last pee in the wetsuit. I had violated my own rule twice in the last half hour. Boom! Derek had advised me earlier in the week to start near the front outside. I forgot. The course is a rectangle marked on each corner by a large orange buoy with numbered yellow buoys in between. People were all over me and I them as we started on the swim. Bodies, arms and legs were everywhere. It was at about buoy #2 where I recalled Derek’s advice. Damn! I attempted to swim to the outside but quickly realized that was not happening so I waited for the group to spread out a little. At buoy #6 someone kicked me in the goggles and the suction caused me to lose vision in my right eye momentarily. I stopped, adjusted my goggles and everything was fine again. When we hit the first orange corner buoy everything came to a halt again, everyone was mooing as we turned the corner to the next orange buoy. It really did remind me of cows going through the chute. As we rounded the second large orange buoy I was able to keep Monona Terrace in my field of view during the swim until I was perpendicular to the large steel grain bin apartment building. I was pretty much free from hitting others so I kept myself occupied by looking and counting the smaller buoys as they passed until we reached the next corner. When I reach the final corner buoy I was at the half way point and had the urge to check my watch to check my spilt, I resisted and just kept on going. Finally, I had hit the last long stretch back and I had plenty of room to swim. I thought I must be doing ok as there seemed to be a fair number of swimmers behind me. Then I get kicked in the right hip. I spent the rest of the swim in something of a protective mode wondering if I was going to get it right in the (you know where I mean). As I swam by Monona Terrace for one last time I thought about how my swim had improved since June, all be it at the expense of my swimming over classmates. When I turned down that last buoy toward the steel building and shore I was wondering about my time; just how far off was I from the 1:30 goal? I went by the ski jump and kept moving toward shore finally touching the launch with my hand as I swam. Derek would have been proud that I hadn’t stood up yet. When I did stand I looked at the clock 1:24….big smile, very cool, five minutes faster than I had planned.
The crowd was cheering and I was taking my wetsuit off. The wetsuit strippers helped me remove it from the bottom half of my body. It was pretty cool, my legs cramped a little but all was good. As I ran up the helix to the transition the first person I saw that I knew was Julie, one of my classmates for swimming. I often would unintentionally run in to her during classes. The swim was my payback…everyone ran into/over me. Another huge wave of emotion hit as I saw my family and friends on the helix cheering. I am generally not a crier,however; emotion was going to be a theme for the day. I was just glad that I was still dripping from the swim no one could see the tears.
Tuesday, September 14, 2010
The Finish
OK I am now in the recovery stage of my training. I heard the words this past Sunday Jim Henning you are an Ironman. During this down time, I plan to blog about the journey the past month or so. It has been an incredible ride. I have started the article about Sunday and my experiences and thoughts during the race. I will also include my post race reflections.
I do want to leave with two thoughts however.
1. Ironman was a great goal and dream of mine but it was not the finish......It is the START.
2. You have in your control how and when you are going to live. START now!
I do want to leave with two thoughts however.
1. Ironman was a great goal and dream of mine but it was not the finish......It is the START.
2. You have in your control how and when you are going to live. START now!
Tuesday, August 3, 2010
Too Good to Make up (Week of July 18th)
(Note: This is continuing updates to posts that were missed during July...more to follow.)
I have been doing the IM bike loop about one every week sometimes I leave from home but other times I go after work. This Tuesday I left after work and drove to Verona starting at Badger Middle School). When I get there is a Cadillac Escaladed and a Chevy Trail Blazer that had smacked head on doing major damage to both vehicles. Both vehicles were in the loop of the school parking lot. Police were at the scene and as I was getting ready an officer pulled off to one corner of the parking lot. I figured the right thing to do was to ask if it was still ok to park. It was. My curiosity got the better of me, so I asked the officer if the people involved in the accident were young men under the age of 20. (Ok, I have two twenty something sons, and somehow this just seemed like one of those things….yes I know I am stereotyping.) The officer turned to me and smiled, he said that was my exact thought when I pulled in.
As it turns out the persons involved were middle age men. I will qualify the punch line; yes we are all pigs. One of the men admitted to being distracted by a passing jogger and shortly after his admission the other admitted to the same thing. So many questions should be asked but maybe this one just stands on its own. See you can’t make this stuff up and it was too good not to share.
I have been doing the IM bike loop about one every week sometimes I leave from home but other times I go after work. This Tuesday I left after work and drove to Verona starting at Badger Middle School). When I get there is a Cadillac Escaladed and a Chevy Trail Blazer that had smacked head on doing major damage to both vehicles. Both vehicles were in the loop of the school parking lot. Police were at the scene and as I was getting ready an officer pulled off to one corner of the parking lot. I figured the right thing to do was to ask if it was still ok to park. It was. My curiosity got the better of me, so I asked the officer if the people involved in the accident were young men under the age of 20. (Ok, I have two twenty something sons, and somehow this just seemed like one of those things….yes I know I am stereotyping.) The officer turned to me and smiled, he said that was my exact thought when I pulled in.
As it turns out the persons involved were middle age men. I will qualify the punch line; yes we are all pigs. One of the men admitted to being distracted by a passing jogger and shortly after his admission the other admitted to the same thing. So many questions should be asked but maybe this one just stands on its own. See you can’t make this stuff up and it was too good not to share.
Don’t Drink and Run (July 4th Weekend)
(Note: I am posting stuff that for some reason I did not get up earlier. There are a few more entries coming for July)
So all that stuff I have been reading about nutrition got thrown out this weekend. I started the weekend by biking from Waunakee to our campsite near Rio and back. Sounds good I easily packed on 80 plus miles. I barely got back when we needed to head off to my daughter’s concert for summer music camp…stuff down some nice fries and a burger from Culvers. Lesson 1: One of the great things about getting smaller is that it takes less food to fill me up. Hint: What I have discovered is that getting a kids meal really seems to do the trick for me. My meal came with a scoop of custard which I was able to use on the drive back to the campsite after the choral concert…I also purchased a chocolate chip cookie for the drive back too.
Saturday is the annual cook a turkey at camp day. The cooking started out with one of my favorite drinks Tanqueray and tonic with a squeeze of lime is refreshing on a hot day. Lesson 2: One of the great things about getting smaller is that it takes far less alcohol to have the same affect that it used to. Apparently about a fifth of gin later I started communicating via text messages with friends about my need for more Tanqueray. Thank goodness there was no one sympathetic to my plight. By the way my appetite was ravenous and I tried portions of everything including desserts. By the time clean-up had rolled around the food had offset the effects of the alcohol, however in combination with turkey it really makes one tired.
Sunday 5:30 am birds are singing lots of snoring in the surrounding tents. Maybe I should go for a run before everyone gets up. Great Idea! By 6:00 am I had stretched and consumed enough water to get me from camp to Rio, WI just over 5 miles away. Mile 1 doing really well the sun is coming up and shade is still covering the road. Mile 2-3, is it just me or is it getting warm. At approximately 4 miles I can see the faint outline of the water tower and a town through the heat waves coming off County Highway B. In just a few more minutes I will be enjoying some cool water over my head….it kinda smells out here a bit. You know there is not much open in a small community of God fearing people before 7 AM. There was a church that was opening up but I cannot imagine that a guy pouring sweat would be welcome…. And I could still smell that lousy odor from a mile back or so. So I turned around without consuming more water (who thinks this was a good idea?) and made my way back to camp.
Here is weekend Lesson 3: Drinking that much alcohol makes nasty stinky sweat, and you dehydrate faster and by the way you are completely delirious after about mile 7. Oh yea, I forgot I am pretty sure the temperature was around 100 or so (at least that’s my story), and the road tar was sticking to my shoes. By the time I got back to camp I had bonked big time. I got the hint from those standing upwind from me that perhaps I needed jump in the camp lake so I could be more refreshed. They wanted me to jump in with my cloths on however I thought it would be better to change into a swim suit first…..still haven’t found those shirt and shorts……
So all that stuff I have been reading about nutrition got thrown out this weekend. I started the weekend by biking from Waunakee to our campsite near Rio and back. Sounds good I easily packed on 80 plus miles. I barely got back when we needed to head off to my daughter’s concert for summer music camp…stuff down some nice fries and a burger from Culvers. Lesson 1: One of the great things about getting smaller is that it takes less food to fill me up. Hint: What I have discovered is that getting a kids meal really seems to do the trick for me. My meal came with a scoop of custard which I was able to use on the drive back to the campsite after the choral concert…I also purchased a chocolate chip cookie for the drive back too.
Saturday is the annual cook a turkey at camp day. The cooking started out with one of my favorite drinks Tanqueray and tonic with a squeeze of lime is refreshing on a hot day. Lesson 2: One of the great things about getting smaller is that it takes far less alcohol to have the same affect that it used to. Apparently about a fifth of gin later I started communicating via text messages with friends about my need for more Tanqueray. Thank goodness there was no one sympathetic to my plight. By the way my appetite was ravenous and I tried portions of everything including desserts. By the time clean-up had rolled around the food had offset the effects of the alcohol, however in combination with turkey it really makes one tired.
Sunday 5:30 am birds are singing lots of snoring in the surrounding tents. Maybe I should go for a run before everyone gets up. Great Idea! By 6:00 am I had stretched and consumed enough water to get me from camp to Rio, WI just over 5 miles away. Mile 1 doing really well the sun is coming up and shade is still covering the road. Mile 2-3, is it just me or is it getting warm. At approximately 4 miles I can see the faint outline of the water tower and a town through the heat waves coming off County Highway B. In just a few more minutes I will be enjoying some cool water over my head….it kinda smells out here a bit. You know there is not much open in a small community of God fearing people before 7 AM. There was a church that was opening up but I cannot imagine that a guy pouring sweat would be welcome…. And I could still smell that lousy odor from a mile back or so. So I turned around without consuming more water (who thinks this was a good idea?) and made my way back to camp.
Here is weekend Lesson 3: Drinking that much alcohol makes nasty stinky sweat, and you dehydrate faster and by the way you are completely delirious after about mile 7. Oh yea, I forgot I am pretty sure the temperature was around 100 or so (at least that’s my story), and the road tar was sticking to my shoes. By the time I got back to camp I had bonked big time. I got the hint from those standing upwind from me that perhaps I needed jump in the camp lake so I could be more refreshed. They wanted me to jump in with my cloths on however I thought it would be better to change into a swim suit first…..still haven’t found those shirt and shorts……
Thursday, July 1, 2010
Time Flies When Your Having Fun
Ok, I've been bad about posting again. Training has not been exceptional the past few weeks. While I have been putting in the time and following my training plan my feeling is that I am plateauing and that I am not quite where I would like to be. I have come to realize over the last couple of weeks that I need to focus on nutrition. My mind has still been wrapped in weight loss mode and that really does not work for endurance training. I have felt more bonks at the end of my training in the last three weeks. Good news is that I have started to figure it out and I am making sure that I flavor my water and drink more on the long rides and make sure that I drink every 10 minutes or so.
Training is tough but my friend support has been terrific and I am still having fun. What a cool summer!!
BTW: Read the book Food for Fitness by Chris Carmichael (Lance Armstrong's coach) it is filled with great nutrition tips and ideas.
Training is tough but my friend support has been terrific and I am still having fun. What a cool summer!!
BTW: Read the book Food for Fitness by Chris Carmichael (Lance Armstrong's coach) it is filled with great nutrition tips and ideas.
Wednesday, June 2, 2010
Be Grateful for What You Got
I have not written for a while again. Sorry. Lots of adventure last week. I started the workout week on Monday. I decided that even though it was a 90 degree day (and the first one of the season) perhaps I should do three sports. I started with a 2400 yard swim in the pool moved on to an hour of indoor cycling with Kevin then my friend Diane and I went for a 4 mile run in the Pheasant Branch Conservancy. The run nearly killed me. I could not keep my heart rate below zone 4 and most of the time it was above my LT. Yea I freaked out, oh yea and I was putting down about a 10 minute mile.
I stewed on this for a couple of days realizing that perhaps exhaustion, hydration and temperature played a role, put I am going to run a half marathon in a few days and if 4 mile was doing me in how would I finish this marathon little own consider doing the Ironman. Lots of head games. Then I was talking with my friend Laurie, she reminded me that is was not long ago that I could not have run a mile, and that there are lots of people around me who can't do a mile right now. Jim you need to be grateful for where you are at! She was so right, Thanks Laurie. My fitness level has improved so much and all I could do was whine about my time.
Fast forward to Sunday morning at 7:00 AM we (my son Matt and I) are up on the Capital Square waiting for the Madison Marathon and specifically the half marathon (13.1 miles of hot sticky bliss) to begin. My goals were to 1. Kick Matt's ass, 2. Finish in 2:10 3. Better yet finish in less than 2 hours. It was hot and sticky in the morning and they started by telling us that the course was on yellow which means that we need to be careful and run at a slower pace. After nine miles I was still on pace to finish in less than two hours, and even better I could not see Matt when I turned around. At about 9.5 miles or so I felt my body drain . Shortly after the 10 mile mark, my mind went into overload. Then I made the decision to walk for a little bit bad idea. I had forgotten to 'clear my mind' a principle I learned from Mark Allen's book Fit Soul Fit Body. A mile and a half and nearly 30 minutes later. I had pulled back together to run the rest of the way in. I not only missed the two hour mark but the 2:10 was in the rearview mirror also. It took me almost an hour to finish the last 4 miles.
I was a little disappointed when I crossed the finish 2:26. Yea I was still waiting for Matt to get in... but still. As I watched Matt come in a few minutes later, I realized once again I needed to be greatful. I could not have done this a year ago not only did I finish but I got to run with my son and how cool was that! So my take away for this week is: be greatful and remember where you came from, and enjoy the ride.
I stewed on this for a couple of days realizing that perhaps exhaustion, hydration and temperature played a role, put I am going to run a half marathon in a few days and if 4 mile was doing me in how would I finish this marathon little own consider doing the Ironman. Lots of head games. Then I was talking with my friend Laurie, she reminded me that is was not long ago that I could not have run a mile, and that there are lots of people around me who can't do a mile right now. Jim you need to be grateful for where you are at! She was so right, Thanks Laurie. My fitness level has improved so much and all I could do was whine about my time.
Fast forward to Sunday morning at 7:00 AM we (my son Matt and I) are up on the Capital Square waiting for the Madison Marathon and specifically the half marathon (13.1 miles of hot sticky bliss) to begin. My goals were to 1. Kick Matt's ass, 2. Finish in 2:10 3. Better yet finish in less than 2 hours. It was hot and sticky in the morning and they started by telling us that the course was on yellow which means that we need to be careful and run at a slower pace. After nine miles I was still on pace to finish in less than two hours, and even better I could not see Matt when I turned around. At about 9.5 miles or so I felt my body drain . Shortly after the 10 mile mark, my mind went into overload. Then I made the decision to walk for a little bit bad idea. I had forgotten to 'clear my mind' a principle I learned from Mark Allen's book Fit Soul Fit Body. A mile and a half and nearly 30 minutes later. I had pulled back together to run the rest of the way in. I not only missed the two hour mark but the 2:10 was in the rearview mirror also. It took me almost an hour to finish the last 4 miles.
I was a little disappointed when I crossed the finish 2:26. Yea I was still waiting for Matt to get in... but still. As I watched Matt come in a few minutes later, I realized once again I needed to be greatful. I could not have done this a year ago not only did I finish but I got to run with my son and how cool was that! So my take away for this week is: be greatful and remember where you came from, and enjoy the ride.
Wednesday, May 19, 2010
...and The Journey Continues
I am rapidly approaching the part of my journey that I have been waiting with anticipation and dread on just so many different levels. My oldest son graduates from Luther College this weekend. While this opens a new chapter in his life I cannot help but think about how great these last four years have been watching his growth and to see all he has accomplished makes me proud. Next weekend my nephew graduates from high school in the Twin Cities and the weekend after that is filled once again with celebrations from the Twin Cities to Racine. Thus arises my apprehension. Sprinkle in my daughter’s end of year school concerts and getting kids moved from school back home. Oh yea did I mention I am training for Ironman in September, and will plunk (yes I will plunk) out a half marathon Memorial Day weekend.
Yes I am getting in some swims, bikes and runs but not really at the level I think I need to be at right now. This is not a tragedy and for me it these are exciting changes for my family and friends. These are life moments that I need and want to be a part of, yet I still feel a little guilty missing so much training time. My hope is that it will make the events I am in this summer richer. Till next time…. I will report on my latest DXA scan, but I am still overanalyzing the results but all is good.
Yes I am getting in some swims, bikes and runs but not really at the level I think I need to be at right now. This is not a tragedy and for me it these are exciting changes for my family and friends. These are life moments that I need and want to be a part of, yet I still feel a little guilty missing so much training time. My hope is that it will make the events I am in this summer richer. Till next time…. I will report on my latest DXA scan, but I am still overanalyzing the results but all is good.
Saturday, May 15, 2010
I am Still Alive
I was told by a friend that he was concerned that I was dead because I have not posted for a while. Hmmm someone does read this. New resolution I promise to update at least twice per week going forward.
Anyway I am still alive. I did injure myself. I have been having problems running because my left hamstring hurts after I run sometimes to the point where I will limp when I walk. I did this a couple of weeks ago and I have started to run a little on the treadmill. The stiffness and hurt is getting better. Other than running the rest of training has gone well. Although I was told this week, that I am breathing to late on my swim stroke. Derek saw me in the pool and told me that I was grabbing my breath too late in my stroke. So I am learning not to swallow so much water. I'll keep you updated.
Thursday we rode the Capitol View loop into a 20+ mile an hour wind....that was fun. Today we rode the Ironman loop 42 miles of pure delight the temperature and the wind or lack of was perfect. Kevin gave me some great tips at the end of the ride too. It seems that I am relying too much on power and not focusing on a consistent rhythm. Anyway I am going to focus for the next week on riding slower but at a more consistent rhythm and riding in a straight line. I'll write about this soon too.
Yep lots to talk about in the next week. Stay tuned!
Anyway I am still alive. I did injure myself. I have been having problems running because my left hamstring hurts after I run sometimes to the point where I will limp when I walk. I did this a couple of weeks ago and I have started to run a little on the treadmill. The stiffness and hurt is getting better. Other than running the rest of training has gone well. Although I was told this week, that I am breathing to late on my swim stroke. Derek saw me in the pool and told me that I was grabbing my breath too late in my stroke. So I am learning not to swallow so much water. I'll keep you updated.
Thursday we rode the Capitol View loop into a 20+ mile an hour wind....that was fun. Today we rode the Ironman loop 42 miles of pure delight the temperature and the wind or lack of was perfect. Kevin gave me some great tips at the end of the ride too. It seems that I am relying too much on power and not focusing on a consistent rhythm. Anyway I am going to focus for the next week on riding slower but at a more consistent rhythm and riding in a straight line. I'll write about this soon too.
Yep lots to talk about in the next week. Stay tuned!
Sunday, April 25, 2010
The Importance of Beer
My wetsuit came this past Friday and it fits well. I am hoping to get into the pool with it later this week. I had planned to try it today (Sunday) but decided to do a 10.5 mile run instead. While I felt that I could have run at least another 5 miles or so, as I ran by my house I clearly heard the call of a nap. I have set my weekly goal as getting 30 miles per plus one stride workout. I have fallen a little short in my goal the last couple of weeks but I am still way ahead of where I was last year at this time....and I feel good about that.
There was no riding this weekend due to the rain and wind but we did Capital View triathlon ride on Thursday night with the group. That ride went really well for me, I cannot say exactly what my pace was but I finished in an hour and twenty min which was a new record for me....and I kind of screwed around on different parts so, it felt good too. Oh yea we finished with a stop a Capital Brewery, we tried the Maibock and Supper Club. That's Nutrition. Absolutely nothing beats having a beer with the group after a ride. The conversation and the socialization, the overall bull shitting could not be better.
Not sure who all reads this but I would love to know what anyone does for nutrition on long rides or runs. I am especially interested in knowing what kind of drinks or drink mix you you use. Do you find one better than the other? I would also like to know when you use them.
There was no riding this weekend due to the rain and wind but we did Capital View triathlon ride on Thursday night with the group. That ride went really well for me, I cannot say exactly what my pace was but I finished in an hour and twenty min which was a new record for me....and I kind of screwed around on different parts so, it felt good too. Oh yea we finished with a stop a Capital Brewery, we tried the Maibock and Supper Club. That's Nutrition. Absolutely nothing beats having a beer with the group after a ride. The conversation and the socialization, the overall bull shitting could not be better.
Not sure who all reads this but I would love to know what anyone does for nutrition on long rides or runs. I am especially interested in knowing what kind of drinks or drink mix you you use. Do you find one better than the other? I would also like to know when you use them.
Sunday, April 18, 2010
Training
I have been working on my IM training plan the past couple of weeks. While I have a plan that I can stick to, I did run it by Kevin to see if I am on track. Kevin's recommendations were to add intensity so some of the workouts and in some cases add some distance, especially on the swim and run.
Training has not been bad but can not say that I have always been the best either. This past week I ran 27.7 miles (according to Google) 13.7 were done last Sunday. I fell short of my 30 mile goal but I still felt good about the run portion of my training. I need to work on nutrition. Last Sunday I experienced my first bonk, I cramped up on mile ten and it took me a full day to recover from the long run. Today I missed my long run mostly due to the fact that it was my daughters prom and I stayed up way past my bedtime. To see her in her dress and the smile on her face, I'll trade training to see that any day.
I have been getting out on the bike too and that feels really great. Yesterday I had my first time on the Ironman bike course. Despite the head winds and the cross winds I felt that it went pretty well. There were no hills that I felt were big trouble and I hope that if I can do the course without the wind I can go faster. I have a fair amount of work to do on the bike. What I learned Saturday was that I need to stay off the breaks when I turn and need to take better advantage of going down hills. Overall however while I am anxious to improve my performance, I am confident about my ability to do the course.
I have also been in the water some...unfortunatly the workouts came on the nicest afternoons of the year so far. It was really hard to focus on doing good work in the pool when it is sunny and 80 outside.
By far
Training has not been bad but can not say that I have always been the best either. This past week I ran 27.7 miles (according to Google) 13.7 were done last Sunday. I fell short of my 30 mile goal but I still felt good about the run portion of my training. I need to work on nutrition. Last Sunday I experienced my first bonk, I cramped up on mile ten and it took me a full day to recover from the long run. Today I missed my long run mostly due to the fact that it was my daughters prom and I stayed up way past my bedtime. To see her in her dress and the smile on her face, I'll trade training to see that any day.
I have been getting out on the bike too and that feels really great. Yesterday I had my first time on the Ironman bike course. Despite the head winds and the cross winds I felt that it went pretty well. There were no hills that I felt were big trouble and I hope that if I can do the course without the wind I can go faster. I have a fair amount of work to do on the bike. What I learned Saturday was that I need to stay off the breaks when I turn and need to take better advantage of going down hills. Overall however while I am anxious to improve my performance, I am confident about my ability to do the course.
I have also been in the water some...unfortunatly the workouts came on the nicest afternoons of the year so far. It was really hard to focus on doing good work in the pool when it is sunny and 80 outside.
By far
Sunday, April 4, 2010
Spring Training
I have not updated for a bit here but plenty has gone on. We have had a few rides outside and I have done quite a bit of running. Nutritionaly I am completly focused on the bag of Robin Eggs(BTW: the best Easter Bunny Candy) that I got for Easter. This week I am going to use my free time to find a wetsuit. I am kinda thinking that I will go to Fleet Feet one night and Endurance House on another. Don't get me wrong I will still be working out but I need to get some other work done for my events.
The UW football team is getting ready for spring training and I need to do the same, my big event is the day after the first game of the season. While I am working putting together a schedule I am trying to figure out how many days a week I will workout vs. active recovery. I really am hoping that I can spend most of the time training outdoors. Right now I am thinking 3-4 rides a week with a long ride either Saturday or Sunday. I am also planning 3-4 runs and swims per week with multi sport on three of the days and an actual brick on Saturday. My other big planning will focus on nutrition....after the Robin Eggs are gone. I absolutly need to get focused not quite six months left.
The UW football team is getting ready for spring training and I need to do the same, my big event is the day after the first game of the season. While I am working putting together a schedule I am trying to figure out how many days a week I will workout vs. active recovery. I really am hoping that I can spend most of the time training outdoors. Right now I am thinking 3-4 rides a week with a long ride either Saturday or Sunday. I am also planning 3-4 runs and swims per week with multi sport on three of the days and an actual brick on Saturday. My other big planning will focus on nutrition....after the Robin Eggs are gone. I absolutly need to get focused not quite six months left.
Monday, March 22, 2010
Firsts
Well last Sunday marked the first event of the season. I did the 5k Shamrock Shuffle that was a blast. It was the first time I ever pushed a stroller running who'd a thought that. Coach Kevin, pushed his two kids the entire way also, thinking back I wished I would have switched off with him just for the the experience of pushing two kids but Ms. Tavia kept me company for most of the run and that was really fun. We followed the run by heading over to Coopers Tavern for post run refreshments and analysis.
This week also marked the beginning of birthday week in our family. My dad's was last Sunday, my daughters followed on Tuesday and well mine was St. Patrick's Day. I have to say that my training did whey a little but I was still able to get several good workouts in. Nutritionally I was able to push back from the cake but Wednesday I had a couple of green beers.
I did get to run several times during lunch the rest of the week also. I have been running from my office near the square over to Olin Park (just over 5 miles). While it was warm the breeze off of the frozen lake sent a shiver once or twice during the run. I think that I am really going to like these noon runs as they are really good at cleansing the mind from the stresses of the morning.
This Sunday I we went on our first outdoor ride. It was a little cold, just 37 degrees. We did the Capitol View Tri ride, it is a nice season starter not too many hills. I really don't have the right cloths for a cold ride so I suffered a little brain freeze as we rode back into the east wind. Besides having cold toes and and a bit of a sore butt the ride really was fun. I am really excited for the sun to shine the temperature to rise.
This week also marked the beginning of birthday week in our family. My dad's was last Sunday, my daughters followed on Tuesday and well mine was St. Patrick's Day. I have to say that my training did whey a little but I was still able to get several good workouts in. Nutritionally I was able to push back from the cake but Wednesday I had a couple of green beers.
I did get to run several times during lunch the rest of the week also. I have been running from my office near the square over to Olin Park (just over 5 miles). While it was warm the breeze off of the frozen lake sent a shiver once or twice during the run. I think that I am really going to like these noon runs as they are really good at cleansing the mind from the stresses of the morning.
This Sunday I we went on our first outdoor ride. It was a little cold, just 37 degrees. We did the Capitol View Tri ride, it is a nice season starter not too many hills. I really don't have the right cloths for a cold ride so I suffered a little brain freeze as we rode back into the east wind. Besides having cold toes and and a bit of a sore butt the ride really was fun. I am really excited for the sun to shine the temperature to rise.
Friday, March 12, 2010
Spring Is Here....I think
Running of all things is going well, in fact I have to say that I am really enjoying it. So far this week I have put nearly 16 miles on outside and I am finding myself craving more. I would not have said this just a few months ago. I am actually looking forward to running a marathon and have some ideas that maybe I would like to try an ultra marathon. They are just ideas for now though. Today I was running by the lake and it was just so peaceful me some light jazz and just moving...it just felt good. Sunday I am going to do a fun run the Shamrock Shuffle, I am really looking forward to running with my friends and I may even dress in green. Hopefully I will post a picture.
Sunday, March 7, 2010
Back in the Saddle Again
Well I spent the last week in Phoenix. I got the chance to run three times in 70 plus degree weather. Yes it was nice and the break from home and the normal work routine was welcome. Today I went for a run on the Pheasant Branch trail. The weather was near perfect (at least for now in Madison) but the trail was mostly packed snow but still a fun run. Tomorrow morning will resume the more intense workouts. I did miss those workouts while I was gone.
Not much else to report but I will have more later this week. Hoping to start getting some noon time runs in starting this week.
Take care.
Not much else to report but I will have more later this week. Hoping to start getting some noon time runs in starting this week.
Take care.
Sunday, February 28, 2010
What I Learned this Week
This was a good week of workouts and I even got to shovel snow a couple of time too. I am starting to tire of going into the gym, mainly I just want to be outside. Me and 99% of the people at Harbor I think would really like to be working out outdoors. I am headed to Phoenix this week on business but while I am there I intend to run outside for at least a few miles and maybe even take in a Brewer game in Scottsdale:-)
So what did I learn? Two things actually, first smile what every you are doing if it's hard instead of the grimmis or scrunched face, try smiling. This really works and it makes the workout go easier and faster! The muscles in your face don't hurt when you smile and the class instructor is really suspecious about your smile, their dying on a hard workout and you are smiling, what's up with that. Actually during cycling I like to try and whistle... a little joke between me and Kevin. (Can't be workin hard if you're whistling.)
The next thing I learned there is no one that can help motivate you except that person you see in the mirror every morning. On Friday I was looking for someone to go out for a beer after work and there were no takers. So I ended up doing Bootcamp with Jesse instead. I really felt good when it was done. Like I said the motivation to workout indoors has been tough recently. I think the key is just to work through those voices between your ears. The reward is that it will be easier to look at that person in the mirror.
So what did I learn? Two things actually, first smile what every you are doing if it's hard instead of the grimmis or scrunched face, try smiling. This really works and it makes the workout go easier and faster! The muscles in your face don't hurt when you smile and the class instructor is really suspecious about your smile, their dying on a hard workout and you are smiling, what's up with that. Actually during cycling I like to try and whistle... a little joke between me and Kevin. (Can't be workin hard if you're whistling.)
The next thing I learned there is no one that can help motivate you except that person you see in the mirror every morning. On Friday I was looking for someone to go out for a beer after work and there were no takers. So I ended up doing Bootcamp with Jesse instead. I really felt good when it was done. Like I said the motivation to workout indoors has been tough recently. I think the key is just to work through those voices between your ears. The reward is that it will be easier to look at that person in the mirror.
Friday, February 19, 2010
The Week in Review
I had such great intentions. First I got zapped by a cold last Saturday by Monday night I thought I felt well enough to cycle. Great idea but I was wrong... by the end of the ride Monday I was completly out of gas. So I went home and collapsed in bed. The rest of the week has been a blur I got a few workouts in but I am thinking the Saturday workout maybe brutal.
I spent a lot of time this week reading the book 'Born to Run'. Absolutly a great read, that talked about how the best endurance runners in the world today run barefoot or with a very thin soled shoe. The theory is that by running barefoot you strengthen the muscles in the foot and infact strengthen the arch and strech the foot more. I have started looking at the Vibram five finger shoes. http://www.vibramfivefingers.com/ I am thinking that by possibly doing some training with these shoes that when I am out on longer runs my feet will be better able take the pounding.
I spent a lot of time this week reading the book 'Born to Run'. Absolutly a great read, that talked about how the best endurance runners in the world today run barefoot or with a very thin soled shoe. The theory is that by running barefoot you strengthen the muscles in the foot and infact strengthen the arch and strech the foot more. I have started looking at the Vibram five finger shoes. http://www.vibramfivefingers.com/ I am thinking that by possibly doing some training with these shoes that when I am out on longer runs my feet will be better able take the pounding.
Friday, February 12, 2010
Finally Friday
What a week work has been absolutely crazy. I have managed to get some good training in however. Monday I got a couple of hours of biking in including a workout that Kevin called ‘Spent’ while I was trying to decide whether or not to do a third hour of biking, I got the bright idea to turn the workout into a brick and went to run on the treadmill for a half hour. That was actually very nice. We are now at base 2 for our bike rides which means training in HR zones 3 and 4 and also improving our muscular endurance.
My big discovery for the week was doing the Sculpt class on Tuesday night with my friend Laurie. It uses heavier weights and resistance to improve your tone. I was doing well right to the point where we started the abs portion of the workout. Despite all the work I have put in as part of my strength conditioning to strengthen my abs I found my abs strength to be deficient in this class. Laurie also pointed out that I was moving too fast and I was letting momentum carry the weight. Well I still had a good workout.
Wednesday I got a long swim in but I was slow turning just over a 2 minute hundred. The common theme in my swimming is that I don’t let myself glide enough therefore working way too hard at it. Anyway I finished the week with the Flow class on Thursday morning (Jennifer is absolutely the best instructor). If you need a good stretch and exercise dessert this is the class for you. Thursday night was two more hours of biking with Kevin along with another round of ‘Spent’. Legs were really shot after that. Friday finishes with another swim.
Over all a good week of training, this has become my way of life. I have started to also focus on nutrition coming to realize that working in concert can make training way more fun. However I am sure that nutrition is as much work as the physical aspect of training.
My big discovery for the week was doing the Sculpt class on Tuesday night with my friend Laurie. It uses heavier weights and resistance to improve your tone. I was doing well right to the point where we started the abs portion of the workout. Despite all the work I have put in as part of my strength conditioning to strengthen my abs I found my abs strength to be deficient in this class. Laurie also pointed out that I was moving too fast and I was letting momentum carry the weight. Well I still had a good workout.
Wednesday I got a long swim in but I was slow turning just over a 2 minute hundred. The common theme in my swimming is that I don’t let myself glide enough therefore working way too hard at it. Anyway I finished the week with the Flow class on Thursday morning (Jennifer is absolutely the best instructor). If you need a good stretch and exercise dessert this is the class for you. Thursday night was two more hours of biking with Kevin along with another round of ‘Spent’. Legs were really shot after that. Friday finishes with another swim.
Over all a good week of training, this has become my way of life. I have started to also focus on nutrition coming to realize that working in concert can make training way more fun. However I am sure that nutrition is as much work as the physical aspect of training.
Monday, February 8, 2010
The Gynoid and Android
Ok the $64 question is what Gynoid is and what is the Android. If you stop and think about it clinically it makes sense, then it’s just icky after that. For me my trunk, android and gynoid are the areas where the soft tissue (aka fat) still resides. My overall body fat has been reduced dramatically from what likely was in the mid 60 percent range a year ago down to about 30 percent. This information is coutersy of the result of the DEXA (Dual Energy X-ray Absorptiometry) scan I had done a week or so ago. These are generally done for people who are subject to osteoporosis. Fortunately it turns out my bones are very dense and I am not in any danger of osteoporosis in the near future. DEXA scans are also very good for measuring body composition including muscle mass and soft tissue mass. They real value for me will be to see the improvement in three months when I have it done again. Hopefully I will see the soft tissue mass go down and the muscle mass increase as training continues. The doc that did the test is a good friend and fishing buddy and he helped me learn a lot about my body composition. Neil also showed me this web site and I would be remiss if I did not point out, it should scare the hell out of all of us, and it’s from the CDC: http://www.cdc.gov/obesity/data/trends.html#State .
So I have been looking over the data and trying to come up with a course of action. Right now the plan is to focus on nutrition based in part on the plan offered in the book I have been reading Fit Body Fit Soul, by Mark Allen. I am also going to work with Kevin at Harbor to change my strength conditioning to focus on the mid section. There is no way for me to control where the fat is reduce on my body but I can increase the muscle mass in the trunk, gynoid and android areas. I think I should see significant progress in the next few weeks. Stay tuned.
BTW: the Gynoid as you might expect is the pelvic area and the Android would be the rear or butt. So now you know:-)
Cheers
So I have been looking over the data and trying to come up with a course of action. Right now the plan is to focus on nutrition based in part on the plan offered in the book I have been reading Fit Body Fit Soul, by Mark Allen. I am also going to work with Kevin at Harbor to change my strength conditioning to focus on the mid section. There is no way for me to control where the fat is reduce on my body but I can increase the muscle mass in the trunk, gynoid and android areas. I think I should see significant progress in the next few weeks. Stay tuned.
BTW: the Gynoid as you might expect is the pelvic area and the Android would be the rear or butt. So now you know:-)
Cheers
Tuesday, February 2, 2010
Ibuprofen Cures Hurts
Unfortunately it has been sometime since I last wrote. Good news is that my training has been going better as I got just over ten hours in last week before going ice fishing this past weekend. One of the guys I went fishing with did both IM Wisconsin and Kona last year so we had several discussions about training. Justin was also training to do the Birkie coming up soon. Since it was a guy weekend we all worked hard at strength training by curling with the help of Leinenkugel’s, mental toughness playing euchre, and getting significant rest in between. Oh yea we fished too.
One of the nice gems I got from Justin was to take ibuprofen either before or immediately after hard training. Yesterday I did three hours of cycling in addition to a half hour of running. As you might imagine my legs were cooked by last night, I took three ibuprofen and to my amazement I was pain free this morning. Very cool! We started base two training yesterday which means training in zones 3 and 4 form most of the ride. I handled this well for the first two rides but on the last ride my legs pretty much gave out and started cramping a little. I am changing my training a little this week by adding more swimming and spending more time working my upper body focusing on shoulders and abs.
I will be writing about this soon but I am also beginning to focus more on nutrition again. While I think that I am doing well, I believe that there is room for improvement. Last week I did a DXA scan (another discussion topic soon) I learned a lot about the composition of my body and where I need to make improvements my intention is to focus more on nutrition and strength training to address these areas.
More soon… stay tuned.
One of the nice gems I got from Justin was to take ibuprofen either before or immediately after hard training. Yesterday I did three hours of cycling in addition to a half hour of running. As you might imagine my legs were cooked by last night, I took three ibuprofen and to my amazement I was pain free this morning. Very cool! We started base two training yesterday which means training in zones 3 and 4 form most of the ride. I handled this well for the first two rides but on the last ride my legs pretty much gave out and started cramping a little. I am changing my training a little this week by adding more swimming and spending more time working my upper body focusing on shoulders and abs.
I will be writing about this soon but I am also beginning to focus more on nutrition again. While I think that I am doing well, I believe that there is room for improvement. Last week I did a DXA scan (another discussion topic soon) I learned a lot about the composition of my body and where I need to make improvements my intention is to focus more on nutrition and strength training to address these areas.
More soon… stay tuned.
Thursday, January 21, 2010
Everything Hurts
Ok, so you knew this has to happen. I am sore, stiff, tired, and I am wondering what in the world makes me think I can go 140.6 miles. Every once in a while I have doubts about my ability to finish. Last night at bootcamp I have everything I could do to pull a 45 pound weight off the ground and up 8 feet ten times, tonight I rode in our cycling class for 2 hours and I was shot, no run after just wanted to go home and crawl into bed. As I try and look at my defeatist attitude right now it probably has something to do with a long work week and the self doubts that I get when I am tired. It is easy for me to forget all of the successes that I have had to this point and all of the support, but I still have to wonder what is driving me. What is it that will drive me back and push me to work harder. Tomorrow is another day and I guess that I will find out then.
Friday, January 15, 2010
Finnaly Friday
Well thankfully the work week is over and I have a long weekend ahead. I have done well nutritionally but I can not say that I workout as well or as often as I would have liked. While my work week was trying to say the least, I was able to replace my totaled vehicle and I think the insurance and paperwork is complete.
I found it odd that I have had this guilt complex everytime I miss a workout. Right now my planned workouts are BodyFlow and swim on Sunday, 3 hours of biking on Mondays, Tuesday off (made that happen this week no problem:))Wednesday swim and G Force X bootcamp Thursday is BodyFlow and 2 hours of bike then Friday is a swim and G Force again and Saturday is an hour long bike. This may seem a little extreem but I feel that with my goals I need to be committed to the effort to get there. While mentally I feel committed sometimes the stuff that happens in life during the week doesn't work in my fitness schedule. I think this will be the biggest challenge in the comming months.
I found it odd that I have had this guilt complex everytime I miss a workout. Right now my planned workouts are BodyFlow and swim on Sunday, 3 hours of biking on Mondays, Tuesday off (made that happen this week no problem:))Wednesday swim and G Force X bootcamp Thursday is BodyFlow and 2 hours of bike then Friday is a swim and G Force again and Saturday is an hour long bike. This may seem a little extreem but I feel that with my goals I need to be committed to the effort to get there. While mentally I feel committed sometimes the stuff that happens in life during the week doesn't work in my fitness schedule. I think this will be the biggest challenge in the comming months.
Sunday, January 10, 2010
Before and After
This is the moment I have been dreading the before and after picture event. At the moment I sit drinking a near perfect cup of coffee while surfing the internet and watching football. I did a the BodyFlow class this morning and the plan is to do a long swim this afternoon after the Packer game.
Yesterday I cycled and was really tuckered when I was done but it felt like I might have been getting some form. I'll need to talk with Kevin about how my form looks. He had us focus on increasing and dropping our watts rather than focusing on gear. I really liked this according to the cycle computer (I think this is how the computer works at the end) my average watts for the hourlong class was 226 not sure if this is good or bad or even accurate but it will give me one more thing to track.
I have also figured out how to do a determine my Lactic Threshold for swimming and running. There are charts in the The Triathlete's Training Bible by Joe Friel that help determing LT. I will be posting those number soon also.
Ok so I have procrastinated long enough on this picture thing. What is important to remember here is that 1: I should never have allowed myself to get that big. I was not unhappy when I was heavier but I am in a much better place physically and mentally now. 2: What you see in the mirror is not important it's what is in your heart. That is where happiness lies.
Ok so here goes......
One last warning .....
Yesterday I cycled and was really tuckered when I was done but it felt like I might have been getting some form. I'll need to talk with Kevin about how my form looks. He had us focus on increasing and dropping our watts rather than focusing on gear. I really liked this according to the cycle computer (I think this is how the computer works at the end) my average watts for the hourlong class was 226 not sure if this is good or bad or even accurate but it will give me one more thing to track.
I have also figured out how to do a determine my Lactic Threshold for swimming and running. There are charts in the The Triathlete's Training Bible by Joe Friel that help determing LT. I will be posting those number soon also.
Ok so I have procrastinated long enough on this picture thing. What is important to remember here is that 1: I should never have allowed myself to get that big. I was not unhappy when I was heavier but I am in a much better place physically and mentally now. 2: What you see in the mirror is not important it's what is in your heart. That is where happiness lies.
Ok so here goes......
One last warning .....
Thursday, January 7, 2010
The saddest day of the year!
Ok, I am a big college football fan and with the National Championship this means that the college football season comes to a close. I just learned today that the Badgers open their home season next fall against San Jose St. Sept. 12, the day before Ironman. Anyone interested in tickets, I think I will pass on sitting in the hot sun that day.
So far this has been an ok week for workouts. Sunday I was able to do a strides workout on the track at Harbor and then a swim. Monday was biking at 5:30 am, Tuesday was more cycling, Wednesday I did the B-force boot camp that pretty much kicked my ass and Thursday was BodyFlow. Monday I had planned to cycle for three hours on Monday but with everyone resolving to get fit by cycling I decided to car shopping instead. I was supposed to cycle Thursday also but guess what ……it snowed so instead of cycling I chose to shovel snow.
It has been kinda fun at the gym because there are parking attendants at night to help us find places to park. Watching folk work their butts for 15 minutes then taking a break for 10. I was probably the same way last year but Kevin encouraged me to not spend more than 15 seconds on break between exercises. That philosophy has something to do with getting more benefit from the workout between sets. I will ask Kevin to help me better clarify this and report back. Anyway that has stuck with me and I really try and follow it as I work out.
I am going to post my workout schedule this weekend and we can see together how well I do at following it. I am also starting to work on a nutrition plan and I am anxious to see how well I stick to that.
More soon.....
So far this has been an ok week for workouts. Sunday I was able to do a strides workout on the track at Harbor and then a swim. Monday was biking at 5:30 am, Tuesday was more cycling, Wednesday I did the B-force boot camp that pretty much kicked my ass and Thursday was BodyFlow. Monday I had planned to cycle for three hours on Monday but with everyone resolving to get fit by cycling I decided to car shopping instead. I was supposed to cycle Thursday also but guess what ……it snowed so instead of cycling I chose to shovel snow.
It has been kinda fun at the gym because there are parking attendants at night to help us find places to park. Watching folk work their butts for 15 minutes then taking a break for 10. I was probably the same way last year but Kevin encouraged me to not spend more than 15 seconds on break between exercises. That philosophy has something to do with getting more benefit from the workout between sets. I will ask Kevin to help me better clarify this and report back. Anyway that has stuck with me and I really try and follow it as I work out.
I am going to post my workout schedule this weekend and we can see together how well I do at following it. I am also starting to work on a nutrition plan and I am anxious to see how well I stick to that.
More soon.....
Sunday, January 3, 2010
New Year Goals
Thought a lot about my New Years goals, seems that finishing the Ironman would be a pretty big goal especially considering where I started this time last year.
Last years goal was to:
2009 Live each day as if it was my last.
To accomplish this I will:
1. Eat better by tracking what I eat.
2. Exercise at least daily.
3. Challenge myself each day.
4. Have fun.
5. Make new friends that will support my efforts.
This year I intend to continue with this goal just modifying how I get there
2010 Live each day as if it is my last.
To accomplish this I will:
1. Focus on improving overall fitness, through diet, exercise and
spiritual wellness.
2. Challenge myself every day.
3. Work to improve relationships with family and friends.
4. Work to maintain a positive attitude and self image.
5. Have fun. Smile
These were and are my personal goals for the past and present year. I go through an exercise each year where I review goals in various aspects of my life. I think it is a nice way for me to road map where I am and where I am going.
As I made these life changes last year I was not prepared for some of the resistance that I got from some friends and family. Reflecting on that, I think now that it was unfortunate, and part of my problem is that I was not able to articulate why I found it necessary to change my whole life style at 48 years old. I changed many aspects from diet to regular exercise. While I consider these changes an improvement I still don’t know for sure what possessed me to get started on the adventure. I really cannot say that I was unhappy before my weight loss, twelve months later I can only say that I feel physically and emotionally better than I ever have before.
So my advise to anyone who is listening is focus on your goal. When you’re so tired and sore go ten minutes more. When you have a little left on your plate rather than eat it toss it. You won’t need to wait long to see results (give it eight weeks), if the numbers go in the wrong direction one day evaluate what you have been doing and ignore the numbers.
I have two mantras that have served me well:
Be fearless in the face of fear.
Courage does not alway roar, sometimes it's the voice that says I will try again tomorrow.
Last years goal was to:
2009 Live each day as if it was my last.
To accomplish this I will:
1. Eat better by tracking what I eat.
2. Exercise at least daily.
3. Challenge myself each day.
4. Have fun.
5. Make new friends that will support my efforts.
This year I intend to continue with this goal just modifying how I get there
2010 Live each day as if it is my last.
To accomplish this I will:
1. Focus on improving overall fitness, through diet, exercise and
spiritual wellness.
2. Challenge myself every day.
3. Work to improve relationships with family and friends.
4. Work to maintain a positive attitude and self image.
5. Have fun. Smile
These were and are my personal goals for the past and present year. I go through an exercise each year where I review goals in various aspects of my life. I think it is a nice way for me to road map where I am and where I am going.
As I made these life changes last year I was not prepared for some of the resistance that I got from some friends and family. Reflecting on that, I think now that it was unfortunate, and part of my problem is that I was not able to articulate why I found it necessary to change my whole life style at 48 years old. I changed many aspects from diet to regular exercise. While I consider these changes an improvement I still don’t know for sure what possessed me to get started on the adventure. I really cannot say that I was unhappy before my weight loss, twelve months later I can only say that I feel physically and emotionally better than I ever have before.
So my advise to anyone who is listening is focus on your goal. When you’re so tired and sore go ten minutes more. When you have a little left on your plate rather than eat it toss it. You won’t need to wait long to see results (give it eight weeks), if the numbers go in the wrong direction one day evaluate what you have been doing and ignore the numbers.
I have two mantras that have served me well:
Be fearless in the face of fear.
Courage does not alway roar, sometimes it's the voice that says I will try again tomorrow.
Friday, January 1, 2010
Happy 2010!!!
The New Year is underway and already I have broken my first resolution; Not eat any more Christmas cookies until next Christmas. It’s hard with the masses of Christmas cookies we have left over. During the past couple of days I have gotten back to the gym. I went to the gym for a cycling class and did a short stride and strength workout beforehand. Yesterday I an happy to report that I did my first BodyFlow class with Jennifer. BodyFlow was pretty cool it’s combination of Yoga, Tai-chi and Pilates followed up at the end with a short mindfulness session. My friend Laurie described it as ‘workout dessert’ and think I will try and do it again, I like dessert. Getting back into excercise is hard (and it hurts) after a few day layoff, but it feels so good to be back at it.
Laurie and I were considering a New Years day fun run yesterday, as I write this it is 5 degrees above 0 with a -4 wind chill. I think we will save this 'fun run' for a warmer day.
Laurie and I were considering a New Years day fun run yesterday, as I write this it is 5 degrees above 0 with a -4 wind chill. I think we will save this 'fun run' for a warmer day.
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