TRAINING RECAP 12-26

My sister is home for the Holidays, and this morning we spent a few hours in the gym/pool for a little post Christmas workout!  Much to our surprise, as they were only calling for flurries this morning, when we left the gym, there was 2-3 inches of snow on the ground, highways shut down everywhere, and accidents all over the place!!!

While I haven’t begun a patterned and structured workout plan thus far for my first 70.3 Ironman event next year, I have however ramped back up my time spent training, and well begin a structured workout plan after the 1st of year.  Below I have logged my past 7 days worth of workouts!

 

Saturday 12-21

Spent about 70 minutes hard at it on the trainer while watching TV.  As much as I would prefer to be outside and off the trainer, it was approximately 22 degrees that day!

 

Sunday 12-22

60 Minutes in the pool.  85 straight fast-laps with no breaks.  I am working on building up my long distance swim endurance as the farthest to date I have even swam in a race was .8 miles with the current.  The Ironman features a 1.2 miles swim in a lake!

 

Monday 12-23

Was supposed to be a rest day however the weather was a bit mild, about 40 degrees that day and I had some time to kill waiting for my wife to get home.  Soooo I went for a quick 38 minutes run… 5 miles!

 

Tuesday 12-24

56 Minutes in the pool, 80 straight fast laps.

 

Xmas Day

REST!  I ate way to much junk, and basically un-did everything I worked for over the past several days!!!!

 

Today 12-26

4 Mile run on the treadmill at a modest 7:30 pace, and then 70 fast laps in the pool.  Total workout lasted about 1 hour 35 minutes!

 

I have been logging my workouts on a IOS app called “myFitnessPal.”  Anyone else out there using this app?  One of my favorite features is that it allows me to see my friends logged workouts as well, which can help motivate you to get at it!  Anyone else know of a better app that offer like features?

 

REGISTERED FOR MY FIRST IRONMAN 70.3 PRINCETON

O boy… Time to hit the pool, hit the pool again, hit the pool some more, and after that… o yea, hit the pool!  I am confident I can get through the bike and run segments(maybe not as fast as I’d like), but am nervous about the 1.2 mile swim.  While I certainly have some time to train between now and September, I have much work to do.  I have relaxed just a tad in my training after my Marathon this year, and now plan to pick it back up, starting with with a heavy swim, moderate bike (trainer this time of year due to the weather), and moderate run workout plan.

I am competing in this event with my Sister and Brother-in-law, which makes it all the more exciting!  I will begin posting weekly recaps of my training at the end of this week.  My goal for my first half is 5 and half hours… we will see!  While I have the most time to gain during the bike segment, the swim segment is most certainly my biggest weakness.  Anyone have any suggestions on how to properly train in a pool for this type of event?  I often find myself in triathlons becoming overly excited during the swim, and needing to calm down before I can continue on.  I believe that’s much easier to do during a .5 mile swim, as opposed to a 1.2 mile swim, on a much bigger stage as well!

Suggestions????  Anyone else out there register for Princeton??? Registration just opened today!!!!

Picking up the Pace – Marathon Training

Well, I’m about 4 weeks into my Marathon training and everything is running smooth to date.  I’ve managed to log every run thus far from the Hal Higdon training plan, with only missing one scheduled day.  I have also started working back in some swim workouts, as I have been running so much lately, I have forgotten how much I love to swim.

Throughout the past 4 weeks my pace has generally been anywhere between 9:30 and 10:00 miles for runs longer than 10 miles.  I do still try to work some speed into shorter workouts, however very carefully as I have been afraid to re-injure the Arch of my left foot.  This morning I took it easy the first few miles, and then picked it up as much as I could for the last 2.  It was nice to know that I still had the gas left in the tank when I needed it!

(this mornings short WORKOUT RECAP)

Mile One:  9:45

Mile Two: 9:31

Mile Three: 9:44

Mile Four: 8:58

Mile Five: 8:15

Mile Six: 6:44

I am going to pick my pace up a bit in the long runs, and see if I can hold a 9:00 to 9:30 pace over 16 miles this weekend… Stay tuned for the results!

Future Ironman – Welcome Ethan!

This past Sunday, my son Ethan was born, at 3:35 PM.  Checking in at 7 pounds 2.8 ounces, and 19 inches long!  I am a PROUD dad!  Ethan is my second child, as I also have a 2 year old daughter, Fiona.  I have been graced this week with not only my own little future ironman, but the ability to spend a week home from work, for some much needed family bonding time!

I am now in the midst of week 2.  Yesterday I logged an easy 4 mile run, and this afternoon a logged an 8 mile run, with a little hill training thrown in.  My splits have slowed a little, however, I think that is to be expected with the lack of sleep that comes along with a newborn in the house!  Tomorrow morning I will be running an easy 5 miles, and then Saturday, I am ramping it up to a 17 mile run.

I have began to work in a 3 ounce glass of Tart Cherry Juice before and after each run.  I have read multiple articles that talk about just how powerful the vitamins and nutrients found in cherries are.  Many athletes speak values of much faster you can recover after introducing cherry juice into pre and post workout routine.  I will follow up on this next week after Ive given it some time, to let you know how its worked!

 

Cheers!

 

FULL WEEK IN

This week, I have logged more miles than I have ever logged in a week’s time before.  Tuesday I ran 8 miles, Wednesday I ran 4.5 miles, Thursday I ran 4 miles, and this morning I ran 15 miles.  Much to my surprise, I am not as sore today after running 15 miles, as I was on Tuesday after running 8.  I have began using KT Tape, as I experience an occasional flare up of Arch pain in my left foot, however I did not use it today during or after my run.  Could my body be adjusting to excess mileage this quickly?

I have also being taking a fish oil supplement and drinking an occasional glass of Cherry Juice to help decrease inflammation.  My brother-in-law had suggested this, and it’s still a bit early to say if it’s helping or not.  But it’s clearly not hurting after feeling rather fresh when running 15 miles.  Tomorrow my training plan calls for a Cross-training session (I plan to swim), and then Monday is a rest day!  If you have not read any of my earlier posts, I am following the Hal Higdon Novice 1 Marathon Training Guide!

One thing I have noticed when running longer distances, is how often my mind tends to wander while I run.  I am sure anyone who reads this and runs can relate.  For the first 3-4 miles, I tend to focus mainly on my pace, and feeling in my legs to make sure everything is working properly!  However once I get into a rhythm, my mind shifts into what I call, “Imagination in High Gear.”  I think about anything from my work, family life, past and upcoming races, and sometimes things as silly as what it would be like to be a bird, I wander who’s in that helicopter, Will I ever get to experience space travel in my lifetime, and other silly meaningless things!  Once I hit about mile 10, or 75% through my run, I begin to shift my imagination towards how good it will feel to finally cross the finish line in Dover at the Monster Mash Marathon, and this always motivates me to being running at a slightly faster pace.  I think this is most important to remember when training.  If you consistently remind yourself of just how good it will feel when you finally get there, you tend to forget about your running pains, being tired, or discouraged, and become instantly motivated.