Morning Run 01/14
Another cold run. 3 degrees on returning home. Cold, puffy, icicle face above. 60 minutes today. 45 minutes on trainer yesterday.
Endurable Me.
Archive for Training
Shedding Skin and a New Journey Begins
Ran this morning. Forty-five minutes. According to the weather site, it was a ripe 1 degrees (or I guess degree) when I got home. It was cold for sure, but I didn’t think it was that cold. If I had checked before the run I probably would have skipped it and missed a cool and unique experience.
Immediately stepping outside my lungs contracted and I started coughing. The Air perhaps too crisp and pure for my lungs. Lungs that have been exposed to the unpure at times — in their 37 years of supporting me. It was like taking in a drag of a cigarette down by the creek behind the school when I was thirteen. The immediate recoil of my lungs stated emphatically,
get the hell out - don’t need that stuff.
I must say it hurt a little when my lungs rejected the purity of the cold Air this morning. Almost stating,
This is too good, you don’t deserve it. Go back inside and sit on your butt.
Fortunately I forged on, the mind battling the body. And after a few minutes the lungs accepted the oxygen and sucked it in deeply and with vigor. And the Elements knew I was for real, not to be taken lightly.
I ran along the River, which immediately brought to mind my theme/motivation trailer for this year’s Ironman. The River was flowing, but flowing with hundreds of ice formations breaking apart and reflecting the morning sun into my eyes. A smoky mist was rising off the surface, like a scene from a movie — the morning mist, smoke coming off the marsh, soldiers on horses (and Triathletes on bikes) — silouettes coming through the fog.
The Air I breathed out forming condensation on my two-week growth beard, then freezing. Mini icicles burrowing into my facial hair. The slightest change of facial expression causing a crackling effect, I could feel it break free from literally freezing.
I journeyed beneath an underpass, on the River’s edge. The sun reflecting off the water and ice and radiating through the opening on the other side. Like a train’s bright light coming out of a tunnel, at first startling — then I just paused and marveled at what I have access to. The Universe itself pulling me forward, making training and the long, hard journey to becoming an Endurable Athlete an experience that is special and memorable. As if it was speaking directly to me, saying…
It’s o.k., the journey will be long and hard, but if you pass the tests and forge ahead I’ll give you moments like these to keep you going. We’re in this together. Have faith.
As I continued, and rose above the River, it gave the appearance of a snake — long and winding. Steam coming off it’s back as it basks in the sun. The ice formations breaking and flowing off down River — the snake shedding it’s skin and sliding out of it — preparing for a new year. Starting fresh and beginning a new Journey.
I too am that snake, shedding the old skin to build a new, stronger me. Basking in the sun, enjoying the pureness of the morning, how good it feels to breathe in fresh air — to start anew as 2007 begins.
Another endurance journey is afoot — and you reader are encouraged and more than welcome to join me!
So, to quote myself…
We are endurable! Get pumped boys and girls, 2007 is going to Rock!
Running and Riding
Time to catch up on some posts and workouts. This past week was good for training. Made it to the pool 3 times this week. 7,800 meters in total. I still need a lot of work on my swimming. My times with a pull bouy (sp?) and without, are pretty much the same. Matt looked at my stroke and it looks good according to him. Getting good rotation, however I’m dragging my legs like lead weights. They sit way to low in the water. I need to some kick drills and balance drills to work on getting them up on the surface.
I had a good ride on Wednesday. 55 miles at a better than my normal average speed. A bit of a break through and confidence booster as the route had two 30-45 minute steady climbs. I kept my heart rate at a good level. A 5-10 beats lower than what I’ll target for the Ironman.
Thursday run sucked though, I went out with Matt and his friend and tried to push my pace and not get dropped. I ended getting dropped quick and just struggled at 165 bpm for 40 minutes of running. My knees felt like crap afterwards. I need to do some isolated leg strength exercises to build strength in the muscles around the knee. Even with being able to run for hours and ride for hours, doing a set of lunges burns bad. I have very little power and strength. This needs to worked on. As well, I think I need to refocus on my diet and drop another 10lbs. I’ve probably lost about 10 over the last couple months, but 26.2 miles will be much easier on the knees if I’m lighter still.
Friday was a morning 30 minute run and an evening 90 minute mountain bike ride.
Saturday I got caught up watching the soccer. Trinidad and Tobago, then Argentina. Doing a 5 hour ride late in the afternoon was not looking good. I decided it’d be a good week to swap my long workouts. I like to swap my bike (usually saturdays) and run once in a while to do a long run on fresher legs than usual. I usually do the run on Sunday after a long Saturday ride. This is designed so that I am running on slightly fatigued legs and get used to pushing through that drag. As it’s most likely what my legs will feel like in race situations. Anyway, once in a while I like to switch it up and try to focus on the run for the weekend.
So was shooting for a 2 1/2 hour run, longest of the year, or ever for that matter. I ended up running for 2 hours and 44 minutes. It took me longer to get to my target destination than I anticipated. Basically I run up the mountain via trails, probably about 7.5 miles of steady incline, then turned to come back. Now I’m slow to only get in 15 miles in the time some run the whole Marathon, but baby steps (literally 
) and I’ll get there. My knees and feet got real achy at about the 2 hour mark. I tried stretching out a bit and just pushed through it with some swearing. At around 2:20 things started feeling better and I actually felt pretty good for the last 20 minutes or so. My legs were trashed afterwards, but felt fine this morning.
Today I got out for a my long ride. Seventy miles up over Mt. Bachelor and back. I’d guess it was about 4,000-5,000 feet of climbing, out to the 35 mile marker and back. Some really tough sections and I could definitely feel yesterday’s run for the first 20 miles or so. A little tight in the achiles (sp?) and left hip flexor. I wanted to go over to do the tough section of the Pacific Crest 1/2 distance course. There’s a good 15 miles of climbing from the other side of Bachelor to the top. Some sections in there are really tough. I’m not good at the steep inclines and there are at least 3 miles of those 15 that are pretty steep. Took me quite some time to cover that section. Was tough and somewhat discouraging at points because I know I have such a long way to go to becoming stronger on the bike, especially the mountains. On a good note it is probably the most climbing I’ve ever done, so that felt good. But my neck is so sore right now it’s not even funny. Feels like a pinch. I think I have to just go see a chiropractor and have it checked out, riding shouldn’t be so painful.
Gotta go. Heat v. Mavericks just started. Go Heat
Double Day; Thinking Outloud
Today was an easy double day. Not really all that much, 60 minute ride in the morning and 30 minute run in the early afternoon. Good day, though my back is a little tight, need to start some regular stretching.
Yesterday was a 45 minute run. Also worked on updating my Canada plan based on some good feedback. Added rest days about every 10 days. Either completely off or easy spinning. Also added a bike block in mid may. Basically trying to do long volume 3 days in a row. Supposed to be a good plan to help build bike strength. I believe Lance Watson wrote about it in this month’s Triathlete mag, and my brother has been doing a Coast ride (from Santa Cruz to Santa Barbara) weekend for years.
Just got a book called “Agents of Change“, the story of DC Shoes. I like reading and learning about the skate and surf companies. Most of them started from nothing, living in garages, to start a company around their passion. It’s good to have role models or examples of those who’ve succeeded in following their dreams and passions. Maybe in 20 years someone will write a book about Trifuel
Funny thing is I don’t skate, never have. I’ve surfed and love it… but I suck. I just like the culture in that they live to do what they love, not conform or buckle to social pressures. The philosophy is
Hey, I love to surf, so I choose a lifestyle that allows me to do that everyday.
What if we all had that mentally about health and fitness. Setting our priorities of health, fitness, Endurance Sports above money, success, material things. What would things look like then? Less obesity? Less stress? Less bumper to bumper traffic and wider bike lanes . Less new housing developments and more running and mountain bike trails . Instead of a new cell phone and mp3 player every year, invest in a coach or nutritionist.
Anyway, it’s Friday. Just thinking outloud.
Have a great weekend!
My Ironman Training Plan
This is my Ironman Plan for Canada, my first. I based it on the Half Plan on Trifuel along with some books I’ve read, feedback from my brothers, and my current strengths/weaknesses. This will most likely be a work in progress and I’ll continue to dial things in a bit. Still need to fine-tune those last few weeks.
I think it’s a good plan to start and I’ll evaluate each week and make adjustments.
I’m posting it for easy access and to share with you guys to get some feedback.
Catching Up
Been a fairly busy weekend and Monday so time to do a little catch up.
Ran and Cycled this weekend. Switched the workouts around as the weather called for rain, and as usualy it didn't. So, very nice weekend and some good workouts. Also did a short recovery 30 minute run this morning before work. Felt pretty good. Hopefully the weather stays as it has been the last few days so I can get out more on the bike. Weekend weather hasn't been cooperating until this past weekend. Now that we have more daylight I should try to get a ride in after work rather than cutting out mid afternoon or doing the trainer later in the day.
Yesterday was also Tax day! Ouch, that one hurt. Certainly going to set me back a bit as I didn't pay enough taxes last year and owed more than I was expecting. Well, what you going do 
The government gotta get their cash.
Going to try to get up and do an hour trainer before work tomorrow.
Trainer Ride, Fight Club
Rode the trainer today for a little over 1 hour, 45 minutes. Don't know catwood does it. got completely drained towards the end. Was supposed to go a little longer but could muster the energy.
Watched Fight Club for the hundredth time. Great flick, gets a little muddled towards the end but some good scenes through out the flick. Let it Slide, my new motto. If it's not really important, Let it Slide! Focus on less and do more of what's important, don't sweat the small stuff.
Long Run
Today was my longest run so far for this season. 1 hour, 15 minutes. I was a little nervous heading out, but I felt good most of the run. It was a bit cold and windy and took a good 15 minutes to get warmed up, but I kept truckin along. Ran a new trail I found by the house. Heads out the national forest so that was a good find. Slight up hill going out so it was harder and slower heading out, but that made it faster and easier coming back. 149 avg. hr. a little high still but I'm just happy to have logged the time.
Bike Trainer
Spent 1:45 on the trainer this morning. Kinda tough today staying focused on the trainer. Was a little drained half way through and found myself falling out of form and cadence a few times. Was supposed to do 2 hours but just couldn't push myself for another 15 minutes. Oh, well at least I got the ride in.
Run Morning, Bike Later
Just finished a 40 minute run. Heart rate soared this morning. Not sure why, maybe not enough to eat, kinda starving now. Beautiful sunny day and probably the warmest it's been so far this year. Going to do 60 minutes on the bike later this evening.
The endurance life and blog of Tribro. My journey to a more endurance lifestyle and Ironman WI ‘07.