Looking for a new MTB for A. We hit up a couple of shops this weekend and I'm busy checking out craigslist as well. It might be more fun looking at bikes for her than it is for me. Her favorite ride from the weekend was an '08 Specialized Stumpjumper FSR COMP, we'll see...
Monday - Rest day - went to the gym early for an easy spin, stretching and foam roller time
Tuesday - AM lift (arms) / swim (500, 10x50 drill, 1x100, 4x50, 2x100, 200) 1,700.
#1 competition for my AG in XTERRA was at the gym this morning. Haven't seen him since the airport in Reno. Cool to chat briefly in the pool.
Tuesday, March 31, 2009
Weekend Brick Workouts
Saturday: 200m warm up + (50,100,150,200,250,300 and then back down) = 2300m swim, quick transition at home and then on the bike.
6 mile road ride to SoMo, and then 18 miles on the trail, 6 miles home = 30 mile ride
Saturday night A and I rode our bikes to a friend's house (2 miles total) and walked to dinner (4.5 miles total) for great drinks and Mexican food. Perfect recovery food.
Sunday: 50 minute trainer ride, 6 mile run w/A
Saturday's workout was excellent and I can tell such a difference this season over last season. I may not finish any higher up the ranks in races this year, but I feel stronger and more confident. Saturday was the first day I rode my new race bike for 09 that I have been working on this spring. It was SO FAST and the most responsive bike I have ever ridden. I can't wait to spend more time on this beast!
Sunday I skipped out on my 3 x bike/run workout and rode an easy 50min on the trainer and then ran with A. The weather is so nice right now and I'm not at a level where a training plan is more important than an opportunity to run with A.
6 mile road ride to SoMo, and then 18 miles on the trail, 6 miles home = 30 mile ride
Saturday night A and I rode our bikes to a friend's house (2 miles total) and walked to dinner (4.5 miles total) for great drinks and Mexican food. Perfect recovery food.
Sunday: 50 minute trainer ride, 6 mile run w/A
Saturday's workout was excellent and I can tell such a difference this season over last season. I may not finish any higher up the ranks in races this year, but I feel stronger and more confident. Saturday was the first day I rode my new race bike for 09 that I have been working on this spring. It was SO FAST and the most responsive bike I have ever ridden. I can't wait to spend more time on this beast!
Sunday I skipped out on my 3 x bike/run workout and rode an easy 50min on the trainer and then ran with A. The weather is so nice right now and I'm not at a level where a training plan is more important than an opportunity to run with A.
Thursday, March 26, 2009
The Track
Love/Hate
That's my relationship with track workouts. Mentally I love a track workout more than any other kind of workout because it is so easily quantifiable and very straightforward. Physically I hate track workouts because they are brutal (but I secretly love this).One of the main reasons I decided to get into triathlon in 2008 was to overcome chronic knee pain from a past injury (torn PCL and meniscus). I was playing competitive ultimate frisbee and it got to the point where I was in significant pain every day. I finally decided that I was too young to live that way and gave up playing ultimate for the 2008 season. I had the choice to go under the knife for exploratory surgery, but I decided to take up triathlon for a year hoping that the multi sport lifestyle would help my recovery and build some new strength. It has been a great experience so far (year one has turned into year two), but running on the track still brings back the pain that has otherwise been absent for the past year and a half. Bummer.
I am so fortunate to have a gym, pool, and track at work. So sweet. Today's punishment will be repeated on Thursdays for the next three weeks.
Wednesday
60 min pm trainer ride - tough mentally and physically
Thursday
1.5 mile warm up
4x600 (400 level 5, 200 level 4) complete recovery after each set and on a 5 point scale where 5 is 100%.
1.5 mile cool down
Wednesday, March 25, 2009
You teach how you were taught
One of the most interesting things I learned working on my MEd was that no matter how many hours of classroom instruction, practicum, or student teaching a future teacher endures the way he or she teaches is ultimately defined by the way they were taught. Not exactly inspiring words for the future educators of America.
While my time in the classroom was relatively short before jumping to the administrative side of the house, I can vouch for the fact that one starts off following all the principals of instruction they were taught, but quickly comes draw on their own experience as a student. I'd like to think we draw from the powerful and talented teachers in our past, but I know this isn't always the case.
How is this relevant to training? What's relevant is that even though I've been taught proper form for stroke, stride, body position, and weight lifting it is always a struggle to avoid falling back on the way I was "taught" or learned prior to becoming an "adult". When the alarm goes off early in the morning and I drag myself to the gym for a strength session I find myself all too often performing the same exercises I learned in college and not the best practice I've recently been taught.
Athletes are no different from teachers. We are taught best practice, but without supervision and attention to our own methods, we are all too likely to fall back on our familiar past instead of pushing ourselves to remain dedicated to the present. This is why we do drills, work with coaches, and consult with other athletes. This week, despite the fatigue, despite the early mornings, despite challenges, I am working to remain focused on best practice and make THAT the new familiar.
Wednesday - AM gym workout arms/light legs/core, PM bike 1hr trainer workout
While my time in the classroom was relatively short before jumping to the administrative side of the house, I can vouch for the fact that one starts off following all the principals of instruction they were taught, but quickly comes draw on their own experience as a student. I'd like to think we draw from the powerful and talented teachers in our past, but I know this isn't always the case.
How is this relevant to training? What's relevant is that even though I've been taught proper form for stroke, stride, body position, and weight lifting it is always a struggle to avoid falling back on the way I was "taught" or learned prior to becoming an "adult". When the alarm goes off early in the morning and I drag myself to the gym for a strength session I find myself all too often performing the same exercises I learned in college and not the best practice I've recently been taught.
Athletes are no different from teachers. We are taught best practice, but without supervision and attention to our own methods, we are all too likely to fall back on our familiar past instead of pushing ourselves to remain dedicated to the present. This is why we do drills, work with coaches, and consult with other athletes. This week, despite the fatigue, despite the early mornings, despite challenges, I am working to remain focused on best practice and make THAT the new familiar.
Wednesday - AM gym workout arms/light legs/core, PM bike 1hr trainer workout
Tuesday, March 24, 2009
I need coffee
Everyday last week I had coffee in the morning. Why I decided to cut back this week I have no idea, but so far it has been brutal. No headaches or anything, but I am dragging. Anyone that knows me will vouch for the mania that sets in when I hit the java juice and I could use some of that energy these days. It could also be my first full week of work in quite a while...
Monday - skipped my leg strength session to work in the yard and on my race bike after work
Tuesday - lift chest / 1,600m swim (2x200, 2x200IM/400free)
Monday - skipped my leg strength session to work in the yard and on my race bike after work
Tuesday - lift chest / 1,600m swim (2x200, 2x200IM/400free)
Monday, March 23, 2009
Finding motivation in week 8
Last week (week 7)was a rest week and I managed to stay fairly busy:
Monday - make-up run
Tuesday - gym workout
Wednesday - gym & short swim
Thursday - 4.5hr ride in Sedona
Friday - rest
Saturday - rest
Sunday - rest
Those last three days are misleading as we had some of our best friends in town visiting from Seattle and we were plenty busy - eating, drinking, and relaxing poolside. Yes, the temperatures in Phoenix reached the 90s which meant plenty of time in the sunshine drinking margaritas and other cool beverages. I miss them already.
After our friends left for 40 and rainy Seattle, I got to work on my race bike for the 2009 season. I'm pretty excited about it and even more excited that the build is coming mainly from existing bikes and parts around the house. It was sad to see the SS loose some of her better looking parts, but it's for a good cause and staying in the family. This also means there are some bikes and parts going up for sale...a sad and all too true part of bike ownership.
Week 8 is going to be a killer (especially this weekend) and I'm having a hard time getting back in the groove. I ate and drank too much and am left feeling lethargic. Today's workout is an easy run and leg routine which should be a nice transition from the complete inactivity of the last three days. My goal is to finish the "new" race bike in time for this weekend's big ride and brick workout.
Monday - make-up run
Tuesday - gym workout
Wednesday - gym & short swim
Thursday - 4.5hr ride in Sedona
Friday - rest
Saturday - rest
Sunday - rest
Those last three days are misleading as we had some of our best friends in town visiting from Seattle and we were plenty busy - eating, drinking, and relaxing poolside. Yes, the temperatures in Phoenix reached the 90s which meant plenty of time in the sunshine drinking margaritas and other cool beverages. I miss them already.
After our friends left for 40 and rainy Seattle, I got to work on my race bike for the 2009 season. I'm pretty excited about it and even more excited that the build is coming mainly from existing bikes and parts around the house. It was sad to see the SS loose some of her better looking parts, but it's for a good cause and staying in the family. This also means there are some bikes and parts going up for sale...a sad and all too true part of bike ownership.
Week 8 is going to be a killer (especially this weekend) and I'm having a hard time getting back in the groove. I ate and drank too much and am left feeling lethargic. Today's workout is an easy run and leg routine which should be a nice transition from the complete inactivity of the last three days. My goal is to finish the "new" race bike in time for this weekend's big ride and brick workout.
Saturday, March 21, 2009
Subscribe to:
Posts (Atom)