Doing More With Less Since 1972

Category: Doing (Page 18 of 28)

Cramming Miles Into An Off Week

I haven’t been very motivated this week. Maybe that’s the reason it’s a scheduled as a step-back week on my schedule? Maybe someone knows what they are doing when they make these schedules? I’m beginning to suspect that more and more.

Key Run 1: 10-20 minutes warmup, 3 x 1600 (3 min RI), 10 minute cooldown

Key Run 2: 2 miles easy, 3 miles tempo, 2 miles easy

Key Run 3: 10 miles at PMP+45-60s. That’s 9:45 pace for me.

I never got the gumption to do Key Run 1 yesterday, so I did it today. Blech…I went too fast on the first interval, and the time I saved came back to haunt me on the last one, dragging 15 seconds of its friends with it. Now I’m in the position of doing the tempo run on zero rest tomorrow. Normally I wouldn’t want to try that, but the lower mileage and easy pace of Sunday’s run makes me think it’s ok.

Worst case, I’ll just run 7 easy tomorrow. I told myself at the beginning of this that there would be no skipped workouts, but I would allow myself to run straight miles in place of the intervals/tempos if needed. May need it tomorrow.

As seen on our Yammer network yesterday:

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.'”

-Muhammad Ali

On one hand, I really like this. On the other hand, I dunno…it’s fairly certain I won’t ever be a world champion of anything, but I like the training.

 

New policy: 20 push ups any time I put calories into my mouth (making coffee exempt). I’m not sure if that means I’ll be doing more push ups, eating fewer calories, or just eating them all at once. 80 push ups yesterday.

It’s a behavioral experiment as much as it is a fitness endeavor.

Heart-Throb Rob Fundraising

The whole fam made it out on Saturday for the inaugural Surf Your Heart Out fundraiser for my buddy Rob “Munch” Munchbach who is awaiting a heart transplant. The turnout was great, and it was the perfect morning for a run on the beach and the waves were tasty for everyone who brought a board.

There are more events scheduled for the year, including a “Stroke Your Heart Out” Paddling Challenge and a rugby tournament some time in November. In keeping with rugby traditions, details of that event are still sketchy.

Even if you can’t make it out to participate, please consider helping Rob out in any way you can and like his Facebook page. He needs help pre-transplant with medication and health care costs.

I didn’t race the run, which is probably a good thing since it was perfectly situated on a rest day, so I won’t report any times. I rushed through a 5 mile tempo workout on Friday and needed to loosen up though, so it was great to jog out the first mile and a half.

At that point I picked up a couple of squirmy bodies, one of which was not at all interested in running and stopped several times to clean the sand off her feet. The other was wrapped around my neck until the finish.

But the oldest got to “finish” her first race and was super excited! Kids tri coming up on September 30, and she’s pretty amped about the prospects of placing in her age group!

Most Accurate Drug Test Out There

Not piling on Lance Armstrong. The guy’s amazing…no matter what. And it’s important to note that he hasn’t admitted to anything.

But let’s get real. Here’s all the testing we really need.

[poll id=”12″]

If “Yes”, we can say with reasonably strong certainty you’ve done something the USADA wouldn’t like at some point.

If “No”, well…nobody seems to care, unless you are a professional rassler.

Another Boring Running Post

It’s been a while. If you aren’t interested in running, I’m taking a page out of the book of @newscoma and sending you to a photo of something you don’t want to eff with.

Now…

Some random things that have gone through my head during recent workouts:

  • Running indoors is nice and cool. But it sucks. Treadmills suck in general. And running on an short indoor track is no fun, especially the turns.
  • The key to running your best 5k is knowing that you’ve run waaaaay further and waaaaay faster in training. You’ve just never run this far this fast. I guess that applies to most other distances.
  • I miss my junk miles.
  • If I had junk miles in my schedule, I’d end up running too many of them too hard. When my current schedule says “easy”, I run it as easy as I possibly can.
  • My chattiness is inversely proportional to my weekly volume.
  • I thought I liked swimming, but maybe I don’t. Haven’t really missed it.
  • Pressure makes diamonds.

Random Link Dump of Recent Readings

It’s been a while since I posted a random sample of the stuff I’ve been reading. If you only read one of these articles, read the very first one.

Everyone a Harlot

In healthy patriarchies, men push themselves to earn the respect and admiration of other men. They work to prove their strength, courage and competence to each other. Men pride themselves on their reputation for mastery of their bodies, their actions, and their environment. They want to be known for what they can do, not just how well or who they can screw.

‘Marathon blues’ can affect Olympians and recreational athletes alike – Someone once told me there was a high rate of alcoholism for former top-level runners and former astronauts for this very reason. I haven’t seen numbers on that though.

This Handmade ‘Game of Thrones’ Board Game Is Gorgeous – The young’uns are loving strategy games these days. Can I justify this?

Cycle Workouts To Improve Your Cadence – Perfect for cross training workouts while marathon training, and a good investment.

Lost Photos – discovering lost photos in your email account – One of these days…

How To Make Caricatures Using GIMP – I hope to get around to doing this at some point.

The Benefits Of A Negative Bike Split – Wait…tell me one more time. It may actually sink in this time around.

Importing SharePoint 2007 list templates (STP) into SharePoint 2010 – Kick Aise. Quick and easy!

How the Lunar X Prize Is a Preview of the New Space Age – Popular Mechanics

How to Develop Film Using Coffee and Vitamin C! Srsly! | Photojojo – Is there anything coffee can’t do?

TURNING TURDS INTO TRIUMPHS – What she said!

An Act of Great Cunning – Whoa!

Senate rules do not allow a filibuster when the bill under consideration has to do with imposing or repealing a tax. If the Republicans take the Senate and the Presidency, they can now repeal the individual mandate. They will not need sixty votes.

Till I Reach The Highest Ground

I love data analysis. Here’s a look at a snapshot of my week 17 volume and pace comparisons from three different 18 week training periods.

Notes:

  • The other two periods were 2003/2004–I’m much older now.
  • I’m down 20-25 pounds now from where I was for the other two periods.
  • I’m running 3 days/week now instead of 4 back then
  • In 2004 I pretty much stopped training at the end of the program…only 50 miles of running the last month, and that included two 20s. That doesn’t come into play here, but explains the different performance on race day between 2003 and 2004.

I don’t plan on doing this often, but I’m hoping it puts me in a good frame of mind to set a PR.

Week 17 Comparison:

  • 2003: 16.35 miles @ 9:37 avg
  • 2004: 22 miles @ 9:33 avg
  • 2012: 20 miles @ 9:12 avg

I’m so glad that I know more than I knew then.

Marathon Training 17 Weeks Out

This is the second week of training using the FIRST program. So far, I like the feeling FIRST gives you of not having to run seemingly every day. But man, there really isn’t any space for relaxing when you are running. Every one of these is a real workout.

I’m a little behind the schedule due to being sick in the first week, but there really isn’t a way to skip workouts in this program. I’m running every other day until I’m back on the schedule, which should happen next week.

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Wednesday

Key Run #1: 13 minute warm-up, 6 x (1 minute fast then 2 min. easy), 13 minute cool-down

Thursday

Mountain bike

Friday

Key Run #2: 2 miles easy, 2 miles @ 8:15-8:30 pace, 2 miles easy

Saturday

Rest, light swim

Sunday

Key Run #3: 9 miles @ 9:15 pace

Monday 

Cycle: recovery

 

Michael Phelps Rant

Dear citizens media of the United States,

Michael Phelps doesn’t owe you a damn thing. He doesn’t owe you/us/anybody another gold medal or an explanation about “what happened”. Stop using words like “disaster” and “disappointing” to describe anything he does or doesn’t do at the Olympics.

Ditto for every other athlete competing there in every other sport.

Ditto for every other athlete competing at any other level.

I swim, but I’m not really a swimmer. My longest workouts of an 18 week triathlon training plan are about what real swimmers–even the ones who are a long way from being Olympic athletes-do as a warmup before their main set. And I go about half their speed.

And they do this daily.

At 4:00 am.

And again at 4:00 pm.

For years.

With no real off-season.

What these athletes do is nothing like the trip to the gym that most of us take to “work out”. They aren’t chatting with friends between sets, listening to a 10 song playlist and calling it quits, or watching “Saved By The Bell” reruns on the screen of the cross trainer while they work to the point of almost sweating. I’ve had swimmers who weren’t even D1 level tell me their stories about swimming through their teammates’ vomit floating on the surface of the pool and having their goggles fill with tears from the pain they were suffering during training.

During the cycling road race, I heard one of the commentators mention an East German training tactic of putting a cyclist on the trainer in front of a concrete wall and having them ride for hours looking at nothing, just to build mental toughness. How mentally tough do you have to be to spend all your training staring at a black line on the bottom of a pool?

So, in closing, get off the guy’s ass. He’s been staring at the bottom of a pool for 20 years. So what if he wanted to coast into this Olympics with (relatively) little training and just enjoy the experience of being there and have some fun? He’s done this long enough to know he’ll get what he earned, and that’s something he has to come to terms with on his own (*UPDATE* Coach Vance points this out better than I did after Phelps’ post-race interview).  He’s smart enough to know that he isn’t going to be the best in the world for the next 300 years either.

He doesn’t have to answer to anyone but himself.

The second we see swimmers jump into the pool and splash around like idiots instead of actually trying to win a race, it will be time to complain. Until then, anyone who is “disappointed” when watching (from their sofas or broadcast chairs) any of these athletes’ performances should hit the off button, get up , and go do something about it themselves.

Rinse and repeat for NFL, NBA, MLB, NCAA sports, and all little league competition.

</rant>

 

Already Missed A Training Run – Right On Track

Who would have ever thought I’d wake up with a cold the day of my first training run?

I was very tempted to go out and try to run anyway because I really don’t want to start a program that way, but I thought better of it. I’ve actually tried that before, and I did not have a speedy recovery. I generally don’t go back and pick up missed runs in a training program because they are so small in the big picture. However, I’m trying a three day a week program for this race, and I think I’d be better off skipping one of the cross training days and making sure I get my runs in. I’ll just push the long run out a little further and I can be back on my planned schedule within a week.

Then again, the run I missed was an interval workout. Maybe I could skip it…just this once.

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