Thursday, December 31, 2009

Butt Whoopin

First off, Happy New Years to all my bloggy peeps! As our eyes look back one last time, then turn to the future, I am wishing you and your family a splendid 2010!!

I was lazy yesterday. I couldn't drag my butt out of bed. There to fore, I was late getting to work, which thusly makes the rest of my day extremely difficult time wise. I got home late, helped Dee Dee cook dinner, and found out that all of my children would be out of the house for the night. Yea, that was a real treat. A bike ride was on my schedule for the day, but I opted to just go to the gym instead. I can always catch up on my bike ride today or tomorrow.

The index card with my tests for my one rep max was on the dresser upstairs. I quickly calculated all of my values and decided that sixty percent of my max would be a good starting point for the anatomical adaption (AA) phase of my strength training. The plan called for 1x(12-15) reps. Some of the exercises were harder at the end than they should have been. I made a note to lighten the load the next time. All in all, the workout went vary well. I added one chin up and some back extensions, cuz I'm just kazy like that...

I woke up this morning, and my arse was sore!! Makes me wonder how I am ever going to get into the saddle this evening for my bike ride. No pain, no gain!

Y'all have a wonderful night out there tonight. Stay safe for me, ya hear?

Wes

Tuesday, December 29, 2009

Doubling Up

I have decided very much so to make this year a run focused year. Well, at least the first half of it. I'll decide later whether to keep this focus during Ironman training (and I'm sure my coach will have a say so in that matter as well). I hit the gym last night to do some strength training. I just can't seem to get my mind around these Tripower workouts. I decided to hit the gym and see what my one rep max would be for a typical set of weight based exercises.

After my near death experience ;-), I hit the treadmill for an easy thirty minute run. I am in the transition phase of my yearly tri training plan, and everything is at or below aerobic threshold (AeT). I found out something really neat on the treadmill last night too. If I focused on my form and stayed around 90 steps per minute, I could keep my heart rate under 147 (est AeT). When I let my mind drift and lose focus, like by watching the game on TV, my HR would creep back up above 150. This is some kinda sign that proper form = more efficiency.

Tomorrow, its back on the trainer for a ride, then off to the gym for some fo reals strength training, all in preparation for drinking my weight in beer to ring in the new year!

Wes

Monday, December 28, 2009

Have Yourself a Merry Little Christmas

Now that we aren't bogged down for time, we decided as a family to make it home to Mobile for both Thanksgiving and Christmas this year. Thanksgiving went off without a hitch, but all plans are perfect until they meet the enemy. Dee Dee got her job and started the third week of December, and we just weren't real sure what that meant to us as a family. Dee Dee insisted that we go home as planned, and if she could go, she would. To make a short story shorter, we found out that Dee Dee was getting off at 6 AM Christmas morning. We decided that we would pick her up at work at 6 AM and head on down to Mobile.

The alarm clock went off at 5 AM on Friday. I got up and ate breakfast and made coffee. I pulled all the junk out of the back of my car to make room for our trip junk. Twenty minutes before departure, I rousted the boys. I learned later that both of them had stayed up till 1 or 2 AM in the morning. We packed up and arrived at the police department right on time. Dee Dee jumped in, and we were off. The trip down was uneventful. We stopped in Montgomery for gas and donuts. We were very grateful that peeps were working Christmas day. I called my father outside Mobile, and he said they were going to church, and we were to meet him at my brother's house. They'd been invited over for breakfast! Awesome, I thought. The only problem was my sister in law didn't get the message :-)

We visited them for about an hour before hitting up the IHOP for breakfast. We spent the rest of the day visiting various family members. We went to my father's house, then my mothers, then Dee Dee's sister to visit with her mom. Finally, it was back to one of my uncles (Dad's brother) for the family gathering. By the time all was said and done, we had been to four house, ate two meals, and still needed to make it to grandma's the next day. LOL...

The kids got the things they wanted for Christmas. Dee Dee and I got some gift cards to restaurants and such, which is perfect for us. We don't usually get each other gifts, since we spend so much on each other through out the year. I mean, I got an Ironman for my birthday and Christmas this year. What could possibly beat that? Dee Dee was a little flabbergasted that we got her some Livestrong running clothes, but she seemed to accept it after I told her that attitude was NOT in the spirit of the season. I know. She'll get me back later!! ha!!

Exercise was non-existent over the weekend! I wanted to get a long run in, but I just could not bring myself to run. Sad, but true. I have two more weeks to transition to a full blown triathlon plan. This week, I'm gettin serz...

Wes

Tuesday, December 22, 2009

Operation Chlorination: Day 2

I was a little surprised to see back to back swim days on the plan. Yes. I put the weeks workouts on my calendar. I figured it wouldn't be THAT big a deal, since technically it was my first swim workout that was on the plan.

When I spoke with Dee Dee on the way home from work, we decided that we would swim after dinner. I've gotten spoiled working from home. Finding the time to swim during the week is going to be a challenge.

Despite the finals of The Great American Sing-off, we were in the pool by 8 PM. I got busy with my warm up while Dee Dee was still in the changing room. She walked out on deck looking quite flustered. She couldn't get the old swim cap she brought over her head, and she'd left her goggles at home. Eventually, she prevailed, and we got our workouts done. I wrote Dee Dee's work out, a series of 25 meter lengths of the pool with drill and and a kick set. My own was 1400 yards of warm up, drill, 100s, a kick set and a cool down. I felt pretty good. Definitely felt the shoulders, but nothing I could not handle.

I've also been watering myself from the inside. Step one in my nutrition plan is to get my hydration under control. I bought myself one of those 32 oz. Rubber Maid drinking bottles. I have a sneaking suspicion that I have been living in a perpetual dehydrated state for years now, and alcohol has been contributing to my state of perpetual dryness. It makes some sense. My craving for beer in the evenings can probably be contributed somewhat to my body's being thirsty.

Just another piece of the puzzle in a never ending quest for answers....

Wes

Monday, December 21, 2009

A Solid Start

One of the things I hadn't planned for, with this triathlon training, was that my first week would start during Christmas. As I laid out my plan for the week, I realized that I was gonna be out of town Friday, Saturday, and Sunday. Not a big deal, other than I would be missing my long run and ride for the first week. I shuffled some stuff around to make sure that I got in at least two workouts in each discipline, and then it hit me. Why not just start early?

Brilliant.

Having enjoyed the last (you can laugh) of the beer for a while Saturday night, I got up relatively early on Sunday morning and hit the pool at the gym. What better to kick off training than to move the long swim of the week to the front with no preparation? The water was warm, and I had the entire pool to myself. I was pleasantly surprised to see that I had lost very little of my speed/form. My warm up came in at 1:30 per hundred yard pace. I struggled for the first 3-400 yards before finding my grove, only to struggle again for the last 2-300 yards as my endurance gave out. After my cool down, I ended up with 1700 yards total, and it felt good.

I spent the rest of the day washing clothes and cooking dinner. Dee Dee started her new job this week. She's been working the night shift and coming home at 6 AM in the morning. After lounging on the couch and being lazy until around 8:30 PM, I hauled out the trainer and started my long ride for the week. Yup. Not only was I moving both long days to the front, I was doing them back to back. Unlike swimming, however, I had no illusions that my bike endurance was still around. I kept the pace moderate and took a few breaks. My crotchticular region reminded me that I had not been on the bike in months. I managed an hour fifteen of the full workout (an hour thirty), and I was happy with that.

With Dee Dee's new work schedule it's really hard to say whether or not I'm gonna make it to Knoxville in May. I just got an email in from the Smokey Mountain Tri Club. The Beast of the East Half Iron Distance is $95.00. That's a big difference from $270.00 and no hotel fees for what's basically a training race.

It's gonna be a tough call.

Wes

Friday, December 18, 2009

Goals for the Big One Oh

I've pretty much had a good idea of what I wanted my goals to be next year for a while now. Coach has always been pretty keen on establishing goals, and I'm not quite ready to sink myself into the morass of goal monotony. When setting goals for triathlon, there are a few things to keep in mind.

The first is that goals must be realistic. I would like to run a sub-20 minute 5K someday, but the reality of the situation is, it ain't gonna happen in 2010. Realistic goals are goals that are achievable, and achievable from where I am now in the time frame I have allotted myself.

Second, the goal must be measurable. If you can't measure it, then how will you ever KNOW that you have achieved it? Sure, you can SAY that you did, and give yourself a warm fuzzy in the process, but in the back of your mind, you will always know that you are lying to yourself. That just ain't my style.

Finally, the goal must be within your control. In training and racing, there are tons of factors that are outside our control, weather for instance. Trying to set goals that include factors outside our sphere of influence are recipes for failure and frustration.

Without further ado, my goals for the year 2010 are as follows:
  1. Implement a strength training regimen for the entire year (Tripower).
  2. Nail my nutrition on and off the field of battle. I have repeatedly failed this.
  3. Run the entire third discipline at a half Ironman (no walking!)
  4. Improve my half Ironman PR (quantify this later).
  5. Improve my Ironman PR (quantify this later).
  6. Move to a 3x3x3 training schedule this year.
That should just about do it. Simple. Attainable. Nothing in the way but me. Good luck to you guys in achieving your goals for 2010 as well.

Let's get it on...

Wes



Wednesday, December 16, 2009

And So It Begins

For most people at my age, its a given that some kind of strength program is REQUIRED. Every year, I am losing a small percentage of my muscular strength. A strength training program will offset this and hopefully, make me stronger :-) LOL...

I've had the Tripower book for a while now. It has been a fav of several of my endurance kin, and on their recommendation, I bought it. I thought the workout program was interesting, although I admit not understanding some of it (I still don't). A few weeks ago, I dug it out of my bookshelf, dusted it off, and brushed up on the plan.

Then, I waited. I followed this up with procrastination, and laziness. Let's not forget the laziness. Until finally, I decided enough was enough. Let's get this thing going.

Step one is to make an assessment. This involves taking a test. I lurve testes, dontcha know. I enlisted the aid of my lovely assistant, and commenced to testing. Here are the digits:

Push Ups: 15 in one min (hahaha, there, I laughed for you)
Wall Sit: 1 min 6 sec(until exhaustion)
Flex Arm Hang: 15 sec (until exhaustion, forget about a stinkin chin up)
Side Plank: 47 sec (until exhaustion, meh)
Side Plank Bent Knee: 1 min 7 sec (until exhaustion)
Prone Plank: 56 sec (until exhaustion)
Extensor Chain: 1 min 16 secs (until exhaustion)
Core Strength: 60%

I'm pretty happy with some of those numbers, embarrassed by others. In the grand scheme of things, they are a starting point. No more.

The twenty week plan for my May half Ironman begins next week, and I have my goals for 2010 in mind. I'll share those with you later this week!

Peace.