Well, that's what it feels like anyhow. After getting a few pointers from the PT last week, I leaned a bit farther forward, kept my hips up, and focused on striding through with my right leg, and it worked! No pain, no soreness the next day, just good hard running. Here's the track. I can't think of every having a better long run. As a comparison, I did a similar run (although albeit with a bigger hill) in january at a 8:17 mile pace for 8.34 miles but a heart rate of 168 BPM. This run, 10.68 miles at 8:23 pace at a heart rate of 160. So, presumably that's some solid fitness improvement.
On the subject of the physical therapist, I went back today and had my shoulder worked on. I hyper extended my shoulder when I was 14 and haven't had it looked at for... 16 years. In maybe 7 minutes of massage, she fixed it. Amazing.
Now that my shoulder and knee are much improved, it's time to start going hard.
Thursday, February 28, 2008
Sunday, February 24, 2008
The band tightens
Another busy week and very little posting. Perhaps of note, I ran three times this week, which is a lot for me. Unfortunately, it's also a lot for my IT band on my right leg, and that's been a sore spot. I've been doing some work with a foam roller and along with rest I think I'm healing. I also went to see a physical therapist who told me a few things about my posture and gait that I had not noticed on my own. One big thing that I did notice on my own though is that I instinctively run with a very narrow posture with my feet crowded under my hips rather than directly under them. So I've widened it a bit and I try to bring my hips up to engage the glutes and that seems to help.
Basically, the problem is that I'm fit enough to run myself into the ground.
My last run was relatively fast - I maintained a 7:58 pace over 9 mile distance. Not bad, huh?
In other news, I got a new bike. As a result, I think I may cancel plans for the Ironman Talk training camp because the airfare is just ridiculous.
Basically, the problem is that I'm fit enough to run myself into the ground.
My last run was relatively fast - I maintained a 7:58 pace over 9 mile distance. Not bad, huh?
In other news, I got a new bike. As a result, I think I may cancel plans for the Ironman Talk training camp because the airfare is just ridiculous.
Sunday, February 17, 2008
Lots of Distance, Lots of News
So, a busy week and very little posting. A couple of neat things. First off:
Wow, so I did some long rides. Saturday - a group ride w/local tri club of about 55 miles give or take (GPS failed during beginning and end of ride). It was pretty fast - for that reason I tend to be wary of riding in groups. I wasn't entirely paying attention and didn't realize that half the ride turned back, so I was stuck with a few guys who are a bit more advanced than I, but I held my own, I think validating the early base prep.
Sunday, I did 102 miles. This was my longest ride ever. I did it in a slow 6:30, which kept me in the right heart rate zone at around 127 BPM. I'm happy with the effort. I downed some Endurox when I got home and so hopefully tomorrow I'll feel recovered enough to do maybe 70 or so. While I was out, I listened to an abridged version of The Best and the Brightest - one of my faves.
In other news, I've mortgaged my future a bit. First off, I'm registered for the Black Bear 1/2 Iron now, as well as the NJ State Champs, in June and July respectively. In order to prep for the second half of the season, and for a little fun, I've signed up for a training camp in the Pyrenees in late June. I'm very excited because it is going to be run by the guys from Ironman Talk, which is a podcast that gets me through a lot of long rides. I've never been to France, so it should be good times.
Secondly, I've put a deposit down on a bike. It's a bit expensive, but it's a solid bike and they're quite in demand. I rationalize it by thinking that I'm so much healthier now than I was a year ago, and if I keep competing, I'll only get into better shape. It's not just aerobic capacity either, its also that I'm sleeping better hours, and eating much healthier as well. I definitely have a lot more respect for my body.
Speaking of which, time for bed. Hopefully up early tomorrow for a swim - possibly in a new wetsuit?
Wow, so I did some long rides. Saturday - a group ride w/local tri club of about 55 miles give or take (GPS failed during beginning and end of ride). It was pretty fast - for that reason I tend to be wary of riding in groups. I wasn't entirely paying attention and didn't realize that half the ride turned back, so I was stuck with a few guys who are a bit more advanced than I, but I held my own, I think validating the early base prep.
Sunday, I did 102 miles. This was my longest ride ever. I did it in a slow 6:30, which kept me in the right heart rate zone at around 127 BPM. I'm happy with the effort. I downed some Endurox when I got home and so hopefully tomorrow I'll feel recovered enough to do maybe 70 or so. While I was out, I listened to an abridged version of The Best and the Brightest - one of my faves.
In other news, I've mortgaged my future a bit. First off, I'm registered for the Black Bear 1/2 Iron now, as well as the NJ State Champs, in June and July respectively. In order to prep for the second half of the season, and for a little fun, I've signed up for a training camp in the Pyrenees in late June. I'm very excited because it is going to be run by the guys from Ironman Talk, which is a podcast that gets me through a lot of long rides. I've never been to France, so it should be good times.
Secondly, I've put a deposit down on a bike. It's a bit expensive, but it's a solid bike and they're quite in demand. I rationalize it by thinking that I'm so much healthier now than I was a year ago, and if I keep competing, I'll only get into better shape. It's not just aerobic capacity either, its also that I'm sleeping better hours, and eating much healthier as well. I definitely have a lot more respect for my body.
Speaking of which, time for bed. Hopefully up early tomorrow for a swim - possibly in a new wetsuit?
Sunday, February 10, 2008
Volume and recovery
A busy week with no posting. In part, I think that's because I was at the gym until late in the evening Monday and Tuesday, and somewhat sick Thursday through, well, I guess I'm still sick. However, I still made it to the gym Friday, and got in long sessions over the weekend.
Saturday was a very long day indeed. Despite being a bit chilly, and waking up with a sore throat, I managed to get out an 80 mile ride. I took two sportdrinks with me, rather than water, and I suspect that made the difference. I think I could have gone on another 32 miles for the full Iron distance ride. A very good sign for February I think. I came home and dutifully did a quick 5K. Nothing too special. Upon getting home, I immediately downed a serving of Endurox, which worked wonders. I recovered well, had no soreness, and felt really good. In fact, I was a bit energetic all evening. I also listened to several episodes of my favorite podcast, Ironmantalk. They have a camp in the Pyrenees for 4 days in late June that looks tempting. I've inquired about space.
Sunday, it was unbelievably windy. Holy cow. I went for a medium-short ride and a medium-slow run. I tried to stay within a zone 2 HR for the run, and it pushed me to a 10 minute mile pace. Lame. I clearly stink as a runner. Only 47 more days until first marathon. Crikey. Alas, only one way to improve.
Aside from that, there's an outside chance I'll get to race in the Cherry Blossom 10 miler which is held the week after the marathon. Too much perhaps?
Saturday was a very long day indeed. Despite being a bit chilly, and waking up with a sore throat, I managed to get out an 80 mile ride. I took two sportdrinks with me, rather than water, and I suspect that made the difference. I think I could have gone on another 32 miles for the full Iron distance ride. A very good sign for February I think. I came home and dutifully did a quick 5K. Nothing too special. Upon getting home, I immediately downed a serving of Endurox, which worked wonders. I recovered well, had no soreness, and felt really good. In fact, I was a bit energetic all evening. I also listened to several episodes of my favorite podcast, Ironmantalk. They have a camp in the Pyrenees for 4 days in late June that looks tempting. I've inquired about space.
Sunday, it was unbelievably windy. Holy cow. I went for a medium-short ride and a medium-slow run. I tried to stay within a zone 2 HR for the run, and it pushed me to a 10 minute mile pace. Lame. I clearly stink as a runner. Only 47 more days until first marathon. Crikey. Alas, only one way to improve.
Aside from that, there's an outside chance I'll get to race in the Cherry Blossom 10 miler which is held the week after the marathon. Too much perhaps?
Monday, February 4, 2008
Exhaustion
Sunday I took a 37 mile ride or so - a bit over two hours - and when I came home I wanted to go for a run, but I couldn't. I was dead tired and I took a nap instead. My sense after reading as much as I have about endurance conditioning is that when your body says sleep, you sleep.
Earlier in the day, I got up to go to a swim clinic at 7AM. After a few adjustments, including learning to keep my head higher up and not to pull across my body, I felt like I was swimming much better. I spent some time in the pool today after an hour spin and some leg strength work, and it felt pretty good. Consistency as a swimmer would do much to boost my confidence.
Hoping to revive two-a-day-Tuesdays with an early swim and bike tomorrow. Who knows though. If so, then a run after work, followed by cardio, spin, and yoga. Whew. Will be sure to bring a cliff bar or two.
Finally, I started back on oatmeal at breakfast today. I think it may take some discipline. The idea is that it's a low glycemic carbohydrate, meaning that it takes one's body a considerable amount of time to steal energy from the oats, so it last quite a while as a source of energy. Only time will tell if it works.
Earlier in the day, I got up to go to a swim clinic at 7AM. After a few adjustments, including learning to keep my head higher up and not to pull across my body, I felt like I was swimming much better. I spent some time in the pool today after an hour spin and some leg strength work, and it felt pretty good. Consistency as a swimmer would do much to boost my confidence.
Hoping to revive two-a-day-Tuesdays with an early swim and bike tomorrow. Who knows though. If so, then a run after work, followed by cardio, spin, and yoga. Whew. Will be sure to bring a cliff bar or two.
Finally, I started back on oatmeal at breakfast today. I think it may take some discipline. The idea is that it's a low glycemic carbohydrate, meaning that it takes one's body a considerable amount of time to steal energy from the oats, so it last quite a while as a source of energy. Only time will tell if it works.
Saturday, February 2, 2008
A warm Saturday
Today it got warm. Sort of. Up early and on the road by 9:30, it felt cold through much of today's ride, but it was pleasant and warm by the time I got home and went for a run - 1PM or so. The ride was long-58 miles over 3 hours 40minutes. The run was short, 4 miles over about 34 minutes. Both were really slow. During the ride, I stayed in zone 2 for 74 percent of the ride, zone 1 for 14 percent and zone 3 for 10 percent. You can actually see a bar graph of this on the website linked above, and it looks exactly like a normal distribution. I think this is ideal. The run was much higher in its zone - 66 percent in zone 4! I clearly need to work on running more efficiently it would seem.
In other news, I'm going to a swim clinic tomorrow. It requires a very early morning, but at least Ill be able to get home and hope on the bike early too. And then a long, easy run perhaps.
In other news, I'm going to a swim clinic tomorrow. It requires a very early morning, but at least Ill be able to get home and hope on the bike early too. And then a long, easy run perhaps.
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