up next.

I'm still feeling quite satisfied after the half-ironman. I have no burning desire to race. Or do any more tri's this year.

I'm just starting to want to get back to a regular training routine. Just after the race, I went sailing for a couple days on a large brackish lake in Holland. I enjoyed swimming in the salty water.  Then we camped in Switzerland under the Jungfrau for almost a week.

Mountain biking and very long, high altitude hikes drained whatever was left of my legs. By the fourth day, though, the soreness was gone.

Odie loved camping and hiking.

I took Odie down to the beach today for a run. It took a little convincing before he would follow me. I'm not entirely sure he wanted to run. But we did.  Summer runs on the beach have been uneventful. But this time a very polite policeman in an off-road truck told me I was lucky to be running south with the dog. That meant I hadn't seen the sign restricting dogs from being on the beach. He let me go without a fine, only to come back a few minutes later to tell me to take Odie into the dunes, pointing over to a trail. Fair enough, except I was barefoot.  The dunes running trails are either brick or crushed shells. We made it alright. I had to stop a couple times to pick pieces of shells out of the sole of my foot, but nothing of any important.  We then took another trail  back down to the part of the beach that is dog-legal year round and made our way home.    My left hamstring was a little tender sometimes on the run, so I kept it slow and walked regularly.

Total run 12 km. Long & slow. I had intended 16 km but apparently my luck was to turn back soon enough to avoid the ticket I would have surely received had I tried to go a few more km north (and thus presumptively would have been able to read the sign saying no dog). The policeman explained that while dogs can't read, humans can. 

I've looked at my running races that are lining up for the fall and need to decide between two that six days apart. I ran them both last year and was too tired (and cold) to finish the 25 km race after running an easy 15 km the weekend before. The 15 km is a well-run, well-attended hilly race out of town.  My friend who injured herself has offered to give me her bib (and the shirt she ordered). I already registered myself for the 25 km. That one's close to home - just out my front door.  Choices choices.  I figure I could drop out again this year after 10 km, but I was harassed by club-mates last year - better to be last than a drop out. This one is an intimate race of about 400 people that includes a t-shirt and apple pie with coffee afterwards.  I registered early to avoid being shut out.

So as I move into the fall, I've come up with some goals. 

My goals: shorter term: kick some more weight to the curb; maintain my fitness; longer term: increase my ability to ride hilly/mountainous terrain; run a little faster; improve my swimming technique. continue to enjoy training & racing.

How to get there: 

Weight-loss: No sugar/no starch. Except during long exercise or immediately afterwards.
Swimming, I will resume swimming 1-2x with my club and continue to drill  Total Immersion techniques on Sundays.  

Cycling: I have group rides easily available to me with my club and with friends, plus lots of inexpensive organised tours around Holland. And the indoor TACX trainer.

Running - I enjoy 3x a week. I'll work some speed work into my training as the running races approach, so long as I get no complaints from my hamstring.

Get back into the gym 2x for core strength etc.

Racing next year. Nearly immediately I wanted to do Antwerp again, but faster. But I will have "home leave" next year, which means travelling for 4 weeks in July/early August in the US.  That means I could conceivably pick a US race and bring my bike (which would be a pain for my family). Regardless of when I decide to race, I will have to work my racing/training plans around this trip - kind of like last year. (I'm planning to summit the Grand Teton with my older son, so it won't be a "total loss.")  I also realised that I need to work on my power for cycling in the mountains. That, or abandon any hope of racing anywhere else in Europe. 

Post-Marathon Recovery Week #1

I have one eye on the calendar of upcoming events. The other looks inward to check on how my body is recovering from the marathon. Running 26.2 was the most physically difficult activity that I've ever done. I'm pretty tired, both mentally and physically.  In my inexperience, I didn't give any thought to how many days/weeks recovering from a marathon would take me.  I'm a little concerned that the Amsterdam Oly will come too soon in my training. I've pretty much decided not to run the Royal 10, since road races probably won't really add anything to my training. I can decide later.

Monday: barely ambulatory. Can't climb stairs normally.  Right adductor? hip flexor hurts. Craving protein and fat, especially red meat.  30 minute walk.
Tuesday: better, but still wobbly on my feet. Core workout; foam roller. 45 minute walk. Skip swimming.
Wednesday: regaining my senses. 4 k easy run.
Thursday: hugely tired.  Went to bed without dinner.
Friday: better. 6 km Bike to work. Legs fatigue easily. Business dinner.
Saturday: 6+10+7  km on the bike. Legs fatigue easily. Work all day. Blech. Business dinner.
Sunday: 9.2 km, of which 6 km are running. Remainder walking.  30/30 walk ratio; I aimed for ~730 pace. First several km were 7:19 - 7:30.  Hip started hurting, so I slowed the pace to 8 & 9 for the remaining two km.  Plus 6 km biking.

Thoughts on Tri-Training. I'm a little anxious about the amount of learning I need to do.  Swimming will be fine. I'm already in a good twice a week routine. I would like to add a day of doing TI drills at a pool where I can stand. I have skipped the last four practices though in order to taper for & then recover from the marathon.

Biking.  Hm.  The Carmichael book is written for the former 20-something hot shot, only twenty years later. It assumes a level of knowledge about bike racing that I don't have. It extols the virtue of a power meter.  I'm going to check in with my bike shop and see what they sell/say about this.  My Garmin really helps my running. So I assume a power meter would probably help me analyse my cycling. But learning curve.  When I feel good about my legs again, I would like to try the tri-training with the club and go for some more group rides.  I have a Sunday club I can ride with if I want more distance.   I can ride in the mornings. It's light enough and the weather is nice(r).


edited 21 Apr to add: I got a little further into the book: Following a lengthy discussion extolling the virtues of power meter training, finally the truth: "power meters are still quite expensive ($1,000 to $3,000), and it's unrealistic to expect all cyclists to invest in  them". Ya' Think?  I'm thinking I bought the wrong book. Maybe the book is still useful. The rest of the truth: "The truth is, in terms of effectiveness,  the difference between training with power  and with heart rate is a matter of degree."   Blah blah blah.  Oh, and I hate abbreviations. Jargon adds so much unnecessary distance between writer and reader.

Running. I would like to run faster. That makes me ask myself why, and whether I am willing to do what it takes. The First program could help me do this, I think. I have the endurance I need, but not the speed. And I'm not quite sure where to find my "entry" level in First - since my paces are hardly on their charts, but I trained well and ran a marathon (and two halfs, and two 16ks in the last year).

Core training: one weakness I have identified is focusing only on running and skipping the gym/lifting.  I'm putting my desire to learn Cross-Fit on hold. Basically, I'm finding it too difficult to teach myself, in addition to the other activities I like. And I'm quitting my gym membership to save money. So no Oly weight-lifting.  To make up for these deficiencies, I'm following the workouts I have in the book Core Performance. I really like them. I can do them at home. And they're oriented for sports/functional fitness. I am confident these workouts will help my tri-sports tremendously.

Nutrition:  get leaner. Be deliberate about planning & packing my meals. No grazing.

Putting it all together. I need to settle on a tri-specific training plan or cobble together my own bits & pieces, and see how it goes.  I have my eye on the number of training weeks remaining. It's okay and recovery is essential.  I don't want the hip thing to turn into an injury that dogs me this year.  The other piece is mental training. Daily sitting or walking meditation and working my way through the exercises in Working Out Working Within.  The pieces from that book that I brought on the marathon really helped me.

Next week's Assigned Run: 10 km.

Next week: Core workouts x3; swimming x2; three key runs; and I'll think about throwing a morning cycle into the route.  The weather's cooperating right now. And I just love to ride my bike.

T-3 City-Pier-City The Hague

T-3 to Sunday's half marathon. I did a little speed work last night for 30 minutes and everything was fine. I wish I was lighter (and faster and .... ) 

October's HM was a Big Deal. Sunday is a celebration of a year of running races for me - this race was my first 10k), and I'm barely nervous. Again, my goal is to have my time registered - that is, to finish before the time limit of 2:30. That would mean a six minute improvement on my HM time from October. The weather will be cooler so I think I can do it "without too much sweat." I'm hoping my knees agree with me. I've been very nice to them, so they aren't "talking" back to me right now.
here's hoping!
Edited to add: I checked my finish time (see the photo above) I need to cut nine minutes!

MM feedback and race plan for Paris

You had a really good MM. With better pacing, you could have run faster by about 6-9 seconds.

On the next MM, do the first and second 200s in 1:10, then drop to 1:07, then 1:05. You should be able to pick up the pace during the last 3-4 200s. Above all, have fun.

Assuming that you will run the 16K this weekend, you only need two 30 minute runs. You can either run these easily or insert some CD and Acceleration-gliders. You can place your swimming and cycling on the days that work for you.

Pacing: I suggest running the first 2-3 kilometers at 8 min/km. If you feel good, go down to 7:30 per kilometer. At the 12K mark, you could run whatever you want. Remember to slow down if it is warm: 15 sec per kilometer slower for every 2C above 14C.

Let me know what happens, I look forward to this.

plans for next MM & pat on the back

Congratulations, Chris

You had a major improvement in your MM. This shows that you are getting into solid shape, and I know that you will continue to improve. On the next MM, here is what I would like for you to do:

400--2:33
800--2:30
1200--2:28
1600--2:23

I wish you great enjoyment on the 14K this weekend. Just stay with your plan of 1-1 and you should power your way through.

You are doing great!

Jeff

4x800 - longer, easier & faster than last time

Update on pace: Total time for 800m, including walk break = 5:00

Instructions for next time:
You had a really good 800 meter workout. Here is further instructions for next time:

1. Warm up with a gentle 10 min of run-walk-run
2. Do 4 gradual accelerations (not sprints)
3. At the beginning of each 800, start your watch and don't stop it until you finish the 2 laps.
4. Walk for 20-30 seconds at the 400, but keep the watch running.
5. Walk for 4 minutes between each one.



2. Pace assigned: 4x800 - shoot for 5:00 on each one--2:30 per lap. Walk for 3-4 minutes between each 800. Walk 30 seconds at the 400 m mark
Pace actually run: as assigned, I think. Was the walk break in addition to the five minute pace?
I got slowed down a couple times by “opportunities for training my leashed dog” and by my running buddy, who decided on # III that she was going to go home. She stopped me in order to say goodbye. Grumble. Grumble!

Warm up

15 min (1.5 k to the start of the marked trail)
I 400 2:34

800 2:43

rest 4:00
II 400 2:29
800 2:37
rest 3:23
III 400 2:38
800 2:38
Rest
4:06
IV
400
2:34

800
2:46
Cool down

17 min (1.5 k back to my house)

3. Walk break ratio assigned: above. Walk break ratio used: as assigned, I think.

4. Speed-work done: I ran 1 minute sprints for 30 minutes mid-week. And a 40- minute “steady state.” No knee problems.

5. Any aches/pains? No.

6. Questions? No. This was longer, faster & easier than last time. I found a fun album to run to – US Army Airborne Cadence – keeps me right on the pace, plus I can double up when I want to go a little faster. Not all the time, but enjoyable. “Sound Off!!” (Maybe wouldn’t be so fun if you had actually done those death marches in the service….)

Do you think it would be realistic for me to train & run for the whole marathon in October? My husband made a skeptical remark about the distance, and I want to do it now. In March, I didn’t have faith in myself that I could.

7. Weekend workout planned for next weekend: June 7--13K

Wow - what a difference a month makes!

Today's assignment was to run another "magic mile," which can be used to measure improvements in conditioning and to predict finish times for a race.

Today's splits

400 02:27.9
800 02:41.4
1200 02:49.7
1400 03:05.4

Last month's

400m 2:08.0
800m 2:45.5
1200m 2:50.5
1600m 3:30

Although the times look similar, compared to my first one, I felt great. I didn't have to walk during the last 200 meters. I wasn't breathless. I didn't achieve the inverse split that was ssigned, but I had a lot of fun. I'm tempted to try it again tomorrow with the intention to make every segment faster than the last. Today, however, I just padded along, trying not to try too hard.

Monday, I'll add my HRM chart, which tells the inside story. I feel so proud of myself.