I took my 3 year old to the track today. While I ran my son hunted for flowers and gave me the ones he found when I finished a lap. There's nothing in the world as wonderful as one of my children expressing their love to me.
Showing posts with label run. Show all posts
Showing posts with label run. Show all posts
October 25, 2012
October 22, 2012
chasing Arnold day 4
I started my run this morning as soon as there was enough light to run safely, 6:50 AM. I had to cut it short so that I could be home to take care of my youngest when my wife left for school. I ran 3.5 miles. I haven't come close to rebuilding my endurance or speed yet, but I felt better than I had in a long time.
There's not much better than triathlon training on the highway 14 here in New Mexico, also called Turquoise Trail. It's much easier to get up everyday and train when I know I get to see views like these.
When I laid my son down for a nap today I hopped on the rollers and did a little cycling while watching The Walking Dead on Netfix. Thank goodness for streaming movies and TV shows, otherwise indoor cycling would be torture!
Currently my metabolic rate is a little above 3,000 calories. Yesterday I burned 822 calories and ate 2,607 calories. Another day of low carb diet success, I should hit my goal weight of 200 pounds no later than mid summer 2013. I'm currently 227.
There's not much better than triathlon training on the highway 14 here in New Mexico, also called Turquoise Trail. It's much easier to get up everyday and train when I know I get to see views like these.
When I laid my son down for a nap today I hopped on the rollers and did a little cycling while watching The Walking Dead on Netfix. Thank goodness for streaming movies and TV shows, otherwise indoor cycling would be torture!
Currently my metabolic rate is a little above 3,000 calories. Yesterday I burned 822 calories and ate 2,607 calories. Another day of low carb diet success, I should hit my goal weight of 200 pounds no later than mid summer 2013. I'm currently 227.
October 21, 2012
chasing Arnold day 3
Friday was my first day back to training after having surgery on October 12th. I ran a little over three miles. Considering how little I've trained this year I felt pretty good.
Saturday was a triathlon rest/recovery day for my kids soccer and some time for my wife and I.
This morning I rode my bike for the first time in a VERY long time. I started a little before 7 AM when there was enough ambient light to ride safely. After only a few miles a large truck passed me pulling a horse trailer and I immediately came back home and finished the rest of my workout on my indoor trainer. A little over a year ago I got ran over by a vehicle while cycling, since then I've struggled to ride outdoors near traffic.
I've lost most of my cycling fitness in the last year, so my indoor cycling workout was terrible. My rpms kept slipping below 85 and when I tried to increase my cadence above 85 per minute my heart rate would sky rocket into zone 3. I wrapped up my workout after an hour so that I could get the kids up and ready for church. In that hour of riding the rollers my average pace was less than 12 mph. I have a LONG ways to go until I'm able to accomplish one of my personal goals of beating Arnold Ceniceros, the champion (multiple years) of the Clydesdale open division in South West Challenge series. At the Eagle in the sun triathlon in El Paso Texas in September Arnold Ceniceros swam 400 meters in 8:06, biked 12 miles keeping a whopping 20.2 mile an hour pace, and ran 5 kilometers keeping an average pace of 9:36, he finished in 1 hour 16 mintues. My average race swim and running times are comparable to his, but I've only had a few races in my life that I was that fast on the bike, and I'm no where near average right now. If I'm going to try competing against ol' speedy Ceniceros I have to get MUCH MUCH faster. There's a LONG road of training ahead of me.
Saturday was a triathlon rest/recovery day for my kids soccer and some time for my wife and I.
This morning I rode my bike for the first time in a VERY long time. I started a little before 7 AM when there was enough ambient light to ride safely. After only a few miles a large truck passed me pulling a horse trailer and I immediately came back home and finished the rest of my workout on my indoor trainer. A little over a year ago I got ran over by a vehicle while cycling, since then I've struggled to ride outdoors near traffic.
I've lost most of my cycling fitness in the last year, so my indoor cycling workout was terrible. My rpms kept slipping below 85 and when I tried to increase my cadence above 85 per minute my heart rate would sky rocket into zone 3. I wrapped up my workout after an hour so that I could get the kids up and ready for church. In that hour of riding the rollers my average pace was less than 12 mph. I have a LONG ways to go until I'm able to accomplish one of my personal goals of beating Arnold Ceniceros, the champion (multiple years) of the Clydesdale open division in South West Challenge series. At the Eagle in the sun triathlon in El Paso Texas in September Arnold Ceniceros swam 400 meters in 8:06, biked 12 miles keeping a whopping 20.2 mile an hour pace, and ran 5 kilometers keeping an average pace of 9:36, he finished in 1 hour 16 mintues. My average race swim and running times are comparable to his, but I've only had a few races in my life that I was that fast on the bike, and I'm no where near average right now. If I'm going to try competing against ol' speedy Ceniceros I have to get MUCH MUCH faster. There's a LONG road of training ahead of me.
October 09, 2012
The 2012 Warrior triathlon race report
On Sunday October 7th I competed in The Warrior triathlon, it was my 1st off road triathlon, and my 82nd multisport race. This year the Warrior triathlon was held at the Albuquerque Academy. It was a 5k run, 12k bike, and 400 yard swim. The run and bike utilized the dirt and sand trails inside the Alb Academy. There were plenty of help, over 60 volunteers. The course was a ton of fun, it was well marked and had multiple volunteers at every twist and turn so we never had to worry about getting lost or turned around.
The run was mostly hard packed dirt with a few sandy sections. It was uphill and challenging on the 1st half, down hill and blazing fast on the 2nd half. My run time was a slow and grueling 29:19.
The bike course had some flat hard packed dirt sections, some asphalt, some sandy technical sections, and even a couple ravines that we had to dismount and run our bikes through. I was nervous about the bike, this only the 3rd time I'd ridden a mountain bike off of the black top, so i knew I was out of my realm. Considering my total lack of experience riding a mountain bike and on trails I was content with my performance. My bike time was 41:47.
The swim course vastly different than any pool swim I'd ever done. It was held indoors and utilized two two hundred yard pools. The 1st 200 yards was in a salt water pool, then we exited the 1st pool and ran to a 2nd pool that was a normal pool. I'd never swam in a salt water pool, that was awesome. Having to get out of one pool half way through the swim and run to another to finish the last half of the swim reminded me of Ironman Florida's swim. I felt the split swim with a salt water pool was great fun and made for a perfect end to a fantstic and unique triathlon. Over all this was the most fun I'd ever had at a triathlon. My swim time was 8:16.
I take my hat off to Mark Mico, the race director of the Warrior triathlon.
My total race time was 1:19:20, I finished 7th out of ten in the 35-39 age group and 62nd out of 220 overall.
Just before the start of the race my front tire went flat. Turns out I'd forgot my tire irons at home. Thankfully a guy by the name of Brian Gutierrez jumped in and lent me his. While changing my tire I broke one of his tire irons, but he was ok with it. I was grateful for his willingness to help out. If anyone knows this guy, tell him I said thank you.
The run was mostly hard packed dirt with a few sandy sections. It was uphill and challenging on the 1st half, down hill and blazing fast on the 2nd half. My run time was a slow and grueling 29:19.
The bike course had some flat hard packed dirt sections, some asphalt, some sandy technical sections, and even a couple ravines that we had to dismount and run our bikes through. I was nervous about the bike, this only the 3rd time I'd ridden a mountain bike off of the black top, so i knew I was out of my realm. Considering my total lack of experience riding a mountain bike and on trails I was content with my performance. My bike time was 41:47.
The swim course vastly different than any pool swim I'd ever done. It was held indoors and utilized two two hundred yard pools. The 1st 200 yards was in a salt water pool, then we exited the 1st pool and ran to a 2nd pool that was a normal pool. I'd never swam in a salt water pool, that was awesome. Having to get out of one pool half way through the swim and run to another to finish the last half of the swim reminded me of Ironman Florida's swim. I felt the split swim with a salt water pool was great fun and made for a perfect end to a fantstic and unique triathlon. Over all this was the most fun I'd ever had at a triathlon. My swim time was 8:16.
I take my hat off to Mark Mico, the race director of the Warrior triathlon.
My total race time was 1:19:20, I finished 7th out of ten in the 35-39 age group and 62nd out of 220 overall.
Just before the start of the race my front tire went flat. Turns out I'd forgot my tire irons at home. Thankfully a guy by the name of Brian Gutierrez jumped in and lent me his. While changing my tire I broke one of his tire irons, but he was ok with it. I was grateful for his willingness to help out. If anyone knows this guy, tell him I said thank you.
October 02, 2012
Rebuilding my base fitness or programming the Garmin forerunner 305 heart rate limits
In my opinion the most frustrating part of training for endurance sports is having to rebuild my base. An athlete needs to rebuild their base after they finish a workout routine that is based on periodization, or after taking some time off from training.
Since I took off nearly 4 months from training my base fitness is horrible. When I jog my heart rate shoots up into zone 3 very quickly. Then I have to stop and walk to get my heart rate back into the base building zone, or zone 2. Running slowly, even jogging with frequent bouts of walking is a frustrating but is a necessary aspect of becoming a fast runner.
One of the things that has helped me to run in the proper heart rate to build fitness is programing my Garmin Forerunner 305 to beep anytime my heart rate rises above zone 2. Here's how:
Go to the main menu, highlight training, push enter (bottom right button)
Highlight training options, press enter.
Highlight alerts, press enter.
highlight HR alerts, press enter.
Highlight Max HR Alert, press enter.
Highlight which zone you want to avoid exceeding, press enter.
Now you can run knowing your training in the proper zone without having to look at your heart rate monitor every few seconds.
Since I took off nearly 4 months from training my base fitness is horrible. When I jog my heart rate shoots up into zone 3 very quickly. Then I have to stop and walk to get my heart rate back into the base building zone, or zone 2. Running slowly, even jogging with frequent bouts of walking is a frustrating but is a necessary aspect of becoming a fast runner.
One of the things that has helped me to run in the proper heart rate to build fitness is programing my Garmin Forerunner 305 to beep anytime my heart rate rises above zone 2. Here's how:
Go to the main menu, highlight training, push enter (bottom right button)
Highlight training options, press enter.
Highlight alerts, press enter.
highlight HR alerts, press enter.
Highlight Max HR Alert, press enter.
Highlight which zone you want to avoid exceeding, press enter.
Now you can run knowing your training in the proper zone without having to look at your heart rate monitor every few seconds.
September 24, 2012
a new sport and a new diet to go with it
I've decided to give up cycling for awhile (see last post for the reason why), I'm now finishing my 1st full week of training to be a pure runner.
I'm adapting a new diet to go along with my new exercise routine. I'm trying a low carb diet from a book called "THE ART AND SCIENCE OF LOW CARBOHYDRATE PERFORMANCE", by Volek, phd and Phinney MD. Tim Olson who followed the low carb diet advise found in this book won the Western States 100 mile trail run with a record-breaking pace. Now I'm going to try it too! I'll let you know how the low carb diet works for me while doing an endurance athletes regimen. Stay posted!
I'm adapting a new diet to go along with my new exercise routine. I'm trying a low carb diet from a book called "THE ART AND SCIENCE OF LOW CARBOHYDRATE PERFORMANCE", by Volek, phd and Phinney MD. Tim Olson who followed the low carb diet advise found in this book won the Western States 100 mile trail run with a record-breaking pace. Now I'm going to try it too! I'll let you know how the low carb diet works for me while doing an endurance athletes regimen. Stay posted!
March 05, 2012
Ironman training: running with a metronome
Recently I’d heard a lot of good things about running with a metronome. Fall of 2011 I purchased a Seiko electronic metronome to try it for myself.
I was worried the metronome I purchased wouldn’t be loud enough for me to hear while running if it was windy, if I was breathing heavy, or talking with someone during exercise but it is plenty loud. There’s 3 volume settings, and I use the middle setting. The loudest is way too noisy for what I use it for: running
The very first day of running with my metronome I fell in love with it. My average pace increased forty five seconds per mile without seeing an increase of my heart rate.
Where I find the greatest improvement is with my endurance! With my metronome I can run FOREVER without seeming to tire! I can run at a faster pace with less fatigue. The longer the run the more the metronome helps. I’ve also found that I can increase my run volume without increasing fatigue or needing more recovery time. Since adopting this new training tool I’ve had visions of grander for my Ironman this September.
Through trial and error I’ve found the perfect pace for my running is 177 foot strikes a minute.
Up until recently I thought the metronome was the perfect running tool with no down sides. There is a down side to a metronome. Last week I ran without my metronome for the first time since last fall. Without the metronome I fell apart on my run. Apparently I’ve become dependant on it. Without it I was running slowly and became tired very quickly.
I’ve decided to take a new approach for Ironman run training this season. I’ll run with my metronome on my long run days so that I can get maximum endurance benefits with as little fatigue as possible. But I’m going to run without it the rest of the week so that I don’t become dependant running with it. I’ll post the results of this new approach to Ironman run
training here on my blog as I see how it works for me.
Thanks for tuning in!
I was worried the metronome I purchased wouldn’t be loud enough for me to hear while running if it was windy, if I was breathing heavy, or talking with someone during exercise but it is plenty loud. There’s 3 volume settings, and I use the middle setting. The loudest is way too noisy for what I use it for: running
The very first day of running with my metronome I fell in love with it. My average pace increased forty five seconds per mile without seeing an increase of my heart rate.
Where I find the greatest improvement is with my endurance! With my metronome I can run FOREVER without seeming to tire! I can run at a faster pace with less fatigue. The longer the run the more the metronome helps. I’ve also found that I can increase my run volume without increasing fatigue or needing more recovery time. Since adopting this new training tool I’ve had visions of grander for my Ironman this September.
Through trial and error I’ve found the perfect pace for my running is 177 foot strikes a minute.
Up until recently I thought the metronome was the perfect running tool with no down sides. There is a down side to a metronome. Last week I ran without my metronome for the first time since last fall. Without the metronome I fell apart on my run. Apparently I’ve become dependant on it. Without it I was running slowly and became tired very quickly.
I’ve decided to take a new approach for Ironman run training this season. I’ll run with my metronome on my long run days so that I can get maximum endurance benefits with as little fatigue as possible. But I’m going to run without it the rest of the week so that I don’t become dependant running with it. I’ll post the results of this new approach to Ironman run
training here on my blog as I see how it works for me.
Thanks for tuning in!
May 28, 2011
The 33rd Santa Fe run around 2011 10k race report
I competed in the 2011 33rd Santa Fe run around 10k this morning. It was a very well organized event & a very pretty course. It had free coffee, donuts (which I had none of!), race T-shirts, & a big digital timer at the finish line with lots of great people there to cheer the athletes on. The results were posted on line within a couple hours of my finish!Great race!
Today my Ironman schedule had me do a 1 hour run at zone 2. I didn't feel like running the same old course near my house today so I registered for this race to add some change onto my routine. Now that I'm within 5 months of IMAZ I'm taking my training seriously, so I was determined not to allow my heart rate past high zone 2. I'm usually a very competitive person so running in a race heart rate controlled was difficult for me, but I succeeded. I ran the 6.27 miles in 58 minutes 43 seconds. Considering the entire run was zone 2 I was very happy with my time. Zone 2 is the pace I'll be attempting to maintain the first 20 miles of Ironman Arizona. If I could keep a sub 10 minute mile pace for the the 1st 20 miles, then run hard the last 6.2 I should PR both my Ironman time & also my marathon time at IMAZ.
I'm a little embarrassed to admit that today's 10K run time was a PR for me. I'd only ran in 1 other 10k, it was the Tammy Redman 10K on new years 2007. I was still weighing around 240 back then & there was 18 inches of fresh snow from a snow storm that had hit the night before. It was 18 degrees that day. Today the weather was perfect & it would of been a great course to push myself, but I didn't. I ran todays run it nice & easy, and now my 10k PR is really slow 58 minutes 43 seconds. I finished in 7th place out of 8 in my AG, & 36th out of 64 overall.
My next even is the Storrie Lake Olympic distance triathlon on Fathers day.
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