This morning was one of those workouts when I wished I had just rolled over and stayed in bed. I was running a little behind schedule so I decided to shorten my run from 7.5 miles down to 4.8. That particular route normally takes me about 36 minutes to cover. This morning? 44 minutes! I haven’t been feeling great and didn’t eat much yesterday.
Average HR was 167 even at that slow pace. Somethings not right.
“you’re not getting sick. you’re not getting sick. you’re not getting sick.”
It wasn’t a great morning. To remedy that I blasted Uncle Tupelo’s “No Depression” (thanks CT) on my way in to work.
I started the day with a 30 minute treadmill run at a very moderate pace. I’m trying to get back to training by heart rate, so I stayed well below my lactate threshold throughout since I’m still 5 months away from my race season.
I ran 30 minutes at an average HR of 157. Somewhere in there I peaked at 182 (still below LT).
I followed my run with a little lifting: 1 set of flat bench press with 50lb dumbbells x 15 reps, seated cable rows with rope handle x 15 w/ 130lbs, 10 pull ups, 10 commando pullups, 10 burpees.
I ate a Hammer Gel (rasberry) and hit the pool. I only had time for 1500 this morning.
8 x 50 on 1:00
2 x 100 pull on :20 rest
8 x 50 on 1:00
2 x 250
On my way to work I heard Zephry Song by the Red Hot Chili Peppers. RHCP always makes me think of L.A. and summertime. It was immediately followed by a Doors song that I’ve forgotten the title to. It was one of those were Jim recites poetry instead of singing “I wanna tell you about Texas radio and the big beat…”. The song reminded me of the giant wall size poster that adorned the front wall in my last college apartment. My roommates and I would “ask Jim” when we were confused about something or deciding upon something by taping hand written questions on the poster. It was eventually nearly covered with notes. They were always funny to read the next day and most of them didn’t quite make sense. I can’t imagine why.
Last night I decided to shave my head. It’s been a year or so since I’ve buzzed it all the way down to a 2 guard all over. That’s usually my summer look and has normally signified a “flipping of the switch” when I’m ready to start training hard again. I’m pretty focused on this triathlon season for the first time in years. I’ll share reasons another time.
After I cut my hair last night Karen walked in and said “have you gone more grey?” Not exactly what I wanted to hear considering I thought cutting my hair shorter would show less grey. Truth is, it was a tough 2008 and I have gone more grey. It’s also thinned more on top. I leaned down and saw the truth; there is a visible “George Jefferson” hairline just below the surface. Crap! Izzy then walked in and saw me. Her eyes said it all. She was horrified. I asked her if she liked it. Her response with a chuckle was simply “No.” Later she backed off a little and said it was “a little wild and crazy, but she wants it to be longer like a prince’s again.” The good news is that it’ll grow.
It also dawned on me this morning how stubborn I can be when it comes to training. I was up last night with Max from 3-4am because he was wide awake. For an hour I just sat in the dark with my son on my knee until he finally started yawning. While I sat there I thought the smart thing to do would be to skip my morning swim and run combo. At 5:30am I was giving Max and Kate a bottle thinking the same thing. Karen gets up with the babies 95% of the time, so when it’s my time I should just committ to that and not worry about what my training plan says.
Here’s the stubborn/stupid part: at 7:00am I was in the pool cranking out 2000 yards a little upset that I wasn’t going to get my run in before work. The truth is though, I’m not a triathlete; I’m a competitive triathlete. I do it to win so I push forward when I should pull back sometimes. At any rate, here are todays swim details:
This weekend was a pretty typical January training weekend – cold, grey, and fairly easy (other than the hard part of dragging myself out into the cold).
Saturday – I ran 45 minutes nice and easy early in the a.m. This was a step back week. Next week I ramp back up to a 1:00 long run and continue building.
Sunday – Brett and I planned a 4.3 mile bike time trial on Thompson Station road. It’s a winding and rolling road, but is very lightly traveled, so it’s perfect to a TT. The weather was cold and the wind was blowing a bit. Brett started 2 minutes in front of me so that we couldn’t use each other as pacers or as motivation. I realized early in the TT that my fitness isn’t quite there yet. I was breathing hard. I glanced at my HR monitor and saw 180 which is about equivalent to 190 while running (running HR tends to be about 10 beats per minute faster than cycling HR).
My final results were:
4.3 miles
13:24 minutes
19.25 mph average
179 average heart rate (approx lactate thresold).
I did the same time trail a year ago January and it looked like this:
11:57 minutes
21.79 mph average
174 average Heart rate
Last January I think I was still reaping the benefits of the hard mountain training and riding I did the in fall of 2007. Total ride time for Sunday was 1:30 including warm up, TT, and cool down.
I attended the visitation for a good friend last night. Today I’ll attend the funeral. Several of us will follow on the funeral processional on our bikes. He would have loved that. He was a father, husband, and friend. He’s gone way too soon. See you on the other side, Jon. Here’s your M-dot; you earned it Ironman.
I train in 4 week increments, going hard/building for 3 weeks and then taking a 1 week break during which I scale my workouts back to about half the normal duration. This week is my scale back week. Good timing as I have alot going on this week.
I did get a short swim in this morning. Here you go:
Warm up
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2 x 100yd Any Stroke (even pace), rest 0:15 / 100yd
Build up
•
8 x 50yd Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50yd
Core
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4 x 50yd Freestyle Swim, target time 00:36 / 50yd, rest 0:15 / 50yd
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4 x 100yd Freestyle Swim, target time 01:10 / 100yd, rest 0:20 / 100yd
•
2 x 200yd Freestyle Swim, target time 02:20 / 200yd, rest 0:30 / 200yd
I did my normal run focus / swim this morning. I couldn’t help thinking about my friend Jon throughout. More on that as it becomes appropriate. Here’s what I did:
I was supposed to get up early and run 11 miles with Bo, but the cold and the sleep deprevation of being up all night with the twins caused that not to happen on Saturday. I eventually set out for a run at about 3:00, but needed to be home by 4:00 so Karen could go get Izzy from a birthday party. It was lightly drizzling rain and the wind was gusting. Here’s what I settled for:
7 miles – 55 minutes
This morning I met Brett at 6:30am for a short ride. It wasn’t nearly as cold this morning as it was yesterday. Brett’s fancy bike computer said it was 34 degrees. I took a decent picture of a nice red/orange sunrise before we set out. I’ll post that here when the batteries charge. Here’s what we did:
1 hour 20 minutes at just under 15mph average.
Pretty lame effort, but we’re being cogniscent that this is January and not April or May. We’re still just riding a “chatting” pace. We’re planning a time trial for next weekend to establish a base line for our cycling fitness for the season. That should be interesting.
This blogging thing is tricky. I often find myself really “reaching” for things to blog about. I’ve decided that I’ll just talk about what I know on most days. That said, I’ve decided to blog my daily workouts here as I lead up to the 2009 triathlon season. I’ve been training pretty consistantly for about a month now.
Tuesdays and Thursdays at this point are swim/run combo days. I usually make Tuesday a run focus with an easy swim and Thursday is a swim focus with an easy run. Whichever workout is the “focus” that day comes first. I’m still in the “Prep” (preparing to train to train hard later) phase of my plan, so there is very little really fast training happening.
Here’s todays workout – started at 6:15am at the Brentwood Indoor Sports Complex (best swim facility I’ve ever trained in):
Warm up
•
8 x 50yd Any Stroke (even pace), rest 0:15 / 50yd
Build up (repeat 6 times)
•
1 x 50yd Freestyle Kick with fins (25yd Easy, 25yd Effort), rest 0:15 / 50yd
•
1 x 50yd Freestyle Breathe and Kick with fins, rest 0:15 / 50yd
Core
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8 x 50yd Freestyle Swim, leave on 00:50 / 50yd
•
2 x 100yd Freestyle Pull with a pull buoy, rest 0:20 / 100yd
Cover the couches with those fancy plastic slip covers and breakout the aerosol airfreshner, I’ve been interviewed by Father Muskrat. I think the kids call this “passing along a meme”. I’ll keep it simple though and just call it “being interviewed by guy who has known me since 1985.” Questions by Father Muskrat as answered by The Figurehead.
1) You’ve known the Muskrat since 1985. What’s your earliest memory of the young Muskrat? How has your first impression changed (or not changed)? Although I’m sure Muskrat sees himself as Kevin Arnold, I viewed Muskrat as the Paul Phifer to my Kevin Arnold. I mean really, I was the short and stocky one that had girlfriends. The Muskrat was skinny, wore glasses, and had “inappropriate” reactions to females in those days. Somewhere between 10th-12th grade though the Muskrat changed. Over the years he’s grown bigger and stronger than me – and he’s still smarter (see Paul Phifer) than me. Darn you!
2) You’re the best natural athlete I know. What’s your favorite sport to watch? Favorite to play/compete in? I’m flattered, although I don’t totally agree. I was conversing with another life long friend a few days ago about friends of ours who are freakish athletes without much effort. I commented to him that I’ve always viewed myself as a “blood and guts” sort of athlete. I’ve always been successful at sports, but not because I’m a natural athlete. I’m stubborn and am willing to suffer in preparation for sport like most folks aren’t. That goes a long way in athletics. As for my favorite sport to watch; tough to say, as I honestly am a sports junkie. Nostalgia makes me a baseball fanatic. I also love the speed and blood and guts mentality of hockey. And what real man doesn’t love football? The 3 weeks of the Tour de France stand alone though at the top as being my favorite. Explanation would be too lengthy. As for my fave to play – wrestling is still number one in my heart, but in my mid 30’s now triathlon is my best bet. I still harbor dreams of another trip to the World Championship and someday of Ironman Hawaii.
3) Does Dave Ramsey say “better than I deserve” when asked how he’s doing in person like he does all the time on the radio? No. It’s like getting the Eagles to play “Hotel California” or Tommy Tutone to play “867-5309″ in concert these days. C’mon play the classics! As much as I beg him, he just won’t say it!
4) How’s the little African boy whose picture was on your parents’ refrigerator in 1990 doing these days? Wow. Shows what you know; he was from Haiti (I think). The last we heard of him though he had changed his name to Pac man and was “making it rain” somewhere in Vegas.
5) In 1993, you agreed with The Dead Milkmen’s “I Don’t Want to be on the Beach” sentiment pretty strongly, yet now you have pictures of South Carolina all over your house. What changed? Well back then I also wanted the Misfits skull tatooed over my entire back. I also wore combat boots with my jeans tucked into them and red suspenders with every outfit. That crap gets exhausting really. Life is much easier on the beach. Smiling Faces and Beautiful Places.
Thanks Muskrat….now get off my couch…and keep yo babies out tha street!
The Red Wings (yuck) downed the Blackhawks (yuck) yesterday in the NHL’s 2nd installment of the now annual New Year’s Day tradition – the Winter Classic. At one time I was a huge hockey fan; I mean, a geeky action figure buying – going to autograph sessions – draft party attending, sort of hockey geek. I loved it. I even played for a several years in my late 20’s, excelling only at accumulating penalty minutes. After the league went on strike a few years back I lost interest. When they came back the players were all unfamiliar, most of them fresh faced kids and Europeans. Gone were the guys like Tie Domi (my favorite player) and Bob Probert. I’ve tried to get back into the game though. The “classic” is certainly helping. I’ve looked forward to this game more in the last two years than I have the Superbowl. There’s something pure about outdoor hockey in subfreezing temperatures. This event is great for the NHL! It’s bringing one of the fans you lost years ago back into the fold at least.
