Archive for category triathlon

Back at it and doing the workout

Dec 26

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My lack of updates is directly related to the lack of time I’ve had to think about my training. The new baby at home has changed everything and I’m still in a tailspin because of her.

I’ve got some pretty aggressive goals for 2012. I’ve also got a lot less time to waste during the season too. I’ve done a pretty good job of locking down my race dates and getting the schedule approved. There is one additional race that might need approval, but that is a long shot (HalfMax Nationals).

This will be my 4th season of triathlon. I’ve made some huge gains. I think the biggest thing holding me back now is my nutrition. If I take a quick look back at my bad races, there was always a nutrition element involved. This year, I need to lock in the diet early. I still haven’t found my “race week” diet that works. For that matter, I still haven’t found a good race-day-breakfast that has worked consistently either.

I’ve been trying to just “do the workout” that coach provides the past several weeks. I feel that I could use a little bit more full-body training. So I’m starting to incorporate some body-weight-only workouts in my basement. Its a slow and humbling process. Running a 2-hour half-marathon hasn’t done anything to improve the number of pushups that I can do.

Part of what I want to do is to make sure to do 30 minutes of something extra everyday. Sit-ups, push-ups, burpees, mountain climbers, lunges, etc. Hopefully this will help keep the rest of my body in shape, and help build some extra lean muscle. I’m back in the 240 pound range. If I’m going to succeed this year, I think I need to be under 100kg. Thats the goal. It starts now.

With the holidays over, I think I’ve done a good job of sticking with it through the difficult parts. I did eat too much on Christmas, but I balanced it out today.

Friday I swam 2400 yards, Saturday ran 14.5, Sunday ran 2.2, Monday ran 2.6. Tomorrow is supposed to be a double workout day with a bike and a run. Wish me luck.

I’ll try to get back to regular posting.

I promise I will take a break in December

Nov 8

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…right after I run the 5k on December 5th. Then I will take a break. Until January 1st. But I might do some swimming, P90x or cheerleading just to keep from going crazy. But for sure no running or biking.

I’m starting to feel some wear and tear. I’m still super motivated though. I have two more races on the calendar this year and I think I can really improve on my times.

The positive peer pressure is everywhere. The team at work continues to provide tons of motivation and my support at home is increasing as well.

With budget and time constraints increasing for 2012, there are have been some tough decisions. With regards to my budget the decisions have already been made. I will be riding the same bike in 2012. I’ve made a race schedule that is very budget friendly (thanks to my employer). I’ve decided that quality coaching is more important than a few extra medals and/or t-shirts.

I’m also needing to improve my use of time. Getting workouts done over the lunch hour (hour+) requires planning and efficiency. The math works out though. If I just get faster, I’m not out on the road as much. It works for all types of workouts too. Faster on the bike and faster runs make for more efficient lunches. What a concept right?

To get faster on the bike, I’m going to get fitted by a professional. I’m looking for efficiency and this seems like a very easy step. I’ve planned on doing it in the past, but never had the extra cash to pull the trigger. Well, I’m planning for it this year.

The other thing I need professional help with is “flip-turns” in the pool. I figure the extra 10-20 seconds I’m hanging out near the walls isn’t really worth the time away from my family. Swimming is the workout that I won’t be doing over lunch, so the more efficient I am here, the more time I get with my family. Again, easy math.

Today was a good workout and my confidence is high. I’ve set some goals for 2012 and I think I’m doing a much better job of planning. I want to finish the year with a couple more PRs then rest. I’m excited for what is to come.

Today is the first day I did mile-repeats properly.

Race schedule

Oct 25

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I’ve got a beautiful wife and newborn baby daughter. I have to be very careful about scheduling stuff on the weekends.

Tonight I proposed a first draft of my schedule for 2012. I say first draft because I’ve given my wife veto power and the ability to make changes without notice.

I’m doing one race a month, most of which are paid for by my employer. I’ve also agreed to limit my training to Sunday morning instead of both Saturday and Sunday. In order for me to keep my race schedule, I’ve got to keep my family happy.

I’m much more budget-aware going into next year. I’m much more time-aware too. Getting my workouts done at work is the goal and limiting my need for new gear is up there too.

I’m still going to get my miles. I’m going to focus on quality workouts.

With approval from my wife, its time to run my schedule by coach Ken. I’m hoping its doable because I’m not going to ask for additions from my wife.

Ultramax Events

Oct 21

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I’ve always been so pleased with the Ultramax events. The Wadell and Reed Kansas City Marathon last weekend was timed by Ultramax. You finish the race, and by the time you get to the timer, they have your official time and approximate placing. I’ve been thinking about next year already. Even though I only paid for 2 events this year, one of them was an Ironman 70.3 event. Just racing in that brand of event is expensive. Also, training for that type of event, at my size, puts a lot of wear and tear on my gear. I was thinking this year was going to be cheaper than last but it wasn’t. For 2012, I have to keep my budget in mind and in check. As of today, I’m thinking about doing the Quartermax in STL instead of Kansas 70.3. I’m sure I’ll be talking about this more in the days to come.

Dear 140.6

Sep 11

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Yesterday, another friend announced his plans to train for 140.6 in 2012. I still want to do that distance. What I don’t want to do is have to train for 40 hours a week in order to complete it. I’m pretty confident that I could finish in the 17 hour cutoff. However, racing for 17 hours doesn’t sound like a good idea right now.

My buddy Aaron K. was also thinking about making the move next year. Thankfully, he agrees that getting faster will make training for 140.6 less difficult. Less time on the road means more time for recovery. I like the sound of that. He also just reminded me how we always preach “perfection before progression” in cheerleading. This is a great opportunity to eat my own dog food.

I’ve said it before and I’ll say it again. I’m making a 4-hour marathon a prerequisite to training for 140.6.

I’m making great progress since surgery. The longer miles are getting easier each week. I’m back to paying attention to my heart rate while I workout.

Shawnee Mission Triathlon

Jul 10

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Long course, 2nd place finish in the clydesdale division.

My teammate, Brian G., beat me out for first place pretty easily. I was a little upset when they didn’t give out an award for second place in our division. I’m glad I was beat out by a teammate. There are triathlon clubs in the KC metro area and there are also 2 coached teams. My team, MTC, and EMG, the other team. I have friends on the other team too. Today, MTC took home more of the awards.