Archives for "Fitness"
The Road to Higher Expectations – Post 11 – Oh no
Hello everyone! I hope all is well as the new year has begun.
I haven’t had an update in awhile because I have been living in 2001 technology at my house. I haven’t had wireless! I know, it is almost like living like a caveman. The computer I usually write on is the one connected to wireless, so I have spent the good portion of the week getting my wireless going with no luck. I do have a laptop upstairs connected directly to the internet, so that is where you find me tonight.
Believe it or not that is not the “Oh no” I speak of, the oh no I am facing my first “injury” of my marathon training. On Saturday I did the first of three scheduled 20 milers. More on the a bit later but I come out of it with a very sore right calf. So heeding to my advice I give to others at the very least I will be taking a few days off of running. Really at this point I know I can finish the Marathon, but this does place an interesting wrinkle in the hopes of finishing under 4 hours. So it is sore, I have to remember the big picture which really is on November 5, 2011 (IMFL). Keep it from becoming a real injury!
So the next few days will be swimming, spinning and weights.
As far as the 20 mile run – 110 laps on a track! I do have to thank Errol and Alan for joining me during the run. The time they spent with me was great and I am humbled that they would take time out of their busy day to run a portion of the run. I am finding that my limit is about 60 laps before it starts to eat at my mental state. From now on I can’t poke fun at NASCAR drivers anymore. I am hoping this will change once I get outside, the excitement of the race and just being around thousands of people will improve that mental state.
I can say without a doubt that Marathons is my most diffcult training. It is harder than Triathlon training and even Ironman training. Why? Simple, in Marathon training you pretty much just beat your legs, feet, knees, hips and lower back into submission. In Triathlon or Ironman training you simply split it all up. Yes there is more training especially for an Ironman but dividing it up between the three sports makes it much more enjoyable.
One goal was to stick to this Runners World plan, but I am having my doubts I will. I do enjoy the shorter runs. I have never used tempo runs or speedwork before and now understand the benefits, but I am questioning how many more long runs I need to do. Keep in mind I have 2 more 20 milers and one more 16 miler and it is 5 weeks before the Marathon. Not to mention the sore right calf I currently have, so we will see. Like I mentioned before the question is not whether I will finish the race, but I like to enter the race with fresher legs.
I come out of this knowing one thing… I really miss running outside, so on those hot humid July/August days, where I am whining about that someone remind me I am not running on that stupid track.
January 3, 2011 Swim – 2,000 yards in 40 minutes and 60 minutes of spinning.
January 4, 2011 Run – 3.5 miles in 35 minutes and 20 minutes of weights
January 5, 2011 Swim – 2,250 yards in 45 minutes, Run – 7.4 miles in 65 minutes
January 6, 2011 Weights for 30 minutes
January 7, 2011 Off day
January 8, 2011 Run – 20.37 miles in 3 hours and 25 minutes
January 9, 2011 Swim – 3,000 yards in 60 minutes and 30 minutes of weights.
Swimming – 25 yard pool
Yards – 15,450
Lengths – 778
Laps – 389
Time – 6:50
Cycling
Spinning
Time – 8:45
Running
Miles – 251.63
Time – 39:10
Stair Master
Miles – 21.25
Time – 3:00
Weights
Time – 15:25
Total Time – 71:20
Resolutions or infomercials, Which is worse?
Happy 2011! It is here the new year is beginning, a chance to wipe the slate clean and start all over! You know just saying that makes me shake my head. Why do we wait until the first day of the new year to beginning, wipe the slate clean or start all over? Why isn’t April 23 or June 3, or September 15?
Resolutions, why? Isn’t there a saying resolutions are made to be broke… or something to that affect? OK OK OK, I get it, but here is my question.
Why wait to the 1st of the year to say you are going to make “changes” to better your life? Plus saying you are going to make a change is one thing, but actually doing it is another. How many times have you seen me type these next two phrases.
Enough is enough…
It is a journey...
The majority of the time the resolution is already broken by January 2. Why waste your time with words. Actions speak louder than words. If this is the year, DO IT! As soon as you hit a bump in the road, don’t cave like a house of cards. Enough is enough, pick yourself up, dust yourself off and push on through. If you don’t, things won’t change and YOU HAVE NO ONE TO BLAME BUT YOURSELF!
It is called life. It is yours, not your husband/wife/boyfriends/girlfriends/kids/boss/co-workers/pets or whom/whatever’s. IT IS YOUR LIFE! It is the only one you have, why not make the best of it. Is it easy? No. Do some have it harder than others? Yes. Do some have it easier than others? Yes. But no of that matters, because if you focus on you first the rest will fall into line.
Resolutions are a waste of time. Actions are the stepping stones to moving yourself forward. Don’t be afraid of taking a step forward. Even if it is a wrong step, learn from it and improve for the next step.
Now onto the next topic, infomercials.
As the holidays approach they grow in numbers. They hit the pinnacle just as the New Year hits. You know, they are on almost as much as those annoying political commercials we endure during some election for ____ (fill in the blank).
Just 6 minutes a day and for three easy payments of $19.95 you shake this dohicky thing back and forth and you will get those arms, abs, butt, and legs their models have on those infomercials. REALLY FOLKS? If you believe that give me the three easy payments of $19.95 and I will use it, because you will still get the same effect, NOTHING. At least I walk away buying something nice for me with your money.
There are no short cuts! Don’t believe me? For those that have some type of pause live TV function do this. When one of these infomercials comes, hit the pause button the second you see the small print. Yes, there is always small print. Read it. It maybe so small you can’t read it, so I will give you some of the highlights.
- Results not typical (that is a big one)
- Results in conjunction with diet and exercise (They should say throw away the $19.95 piece of junk and diet and exercise instead)
- Return for a full refund, except you have to pay for shipping and handling (they know that is to much of a hassle for most)
- This diet works in conjunction with exercise
- This exercise machine works in conjunction with a diet
Enough! Why are you letting these “people” (term used loosely) take your money. Stop! The only permanent solution is eating better and exercise. Sorry there are no short cuts that work forever, remember this is a journey. The next fantastic diet may work for a little while but the majority gain it all back, plus more. Ever wonder why all these “great” exercise machines become coat hangers or better yet why are there so many on EBAY? They don’t work.
2011
Is it going to be different this year? Really? You probably have said it before (like last year). You wasted another year. Enough is enough… Make a lifestyle change, not a resolution. Make a lifestyle change, instead of looking towards the next short cut gimmick. It is your life, no one is charge of it except you.
Which is worse, the answer is they are equally bad for you.
You can do it…. Your Fitness Buddy
The Road to Higher Expectations – Post 10 – 2011 preview
February 13, 2011 – New Orleans, LA, The Mardis Gras Rock ‘n Roll Marathon
April 10, 2011 – Chicago, IL Shamrock Shuffle 8k
April 30, 2011 – Chicago, IL CDP Run to Remember 5k
June 12, 2011 – Batavia, IL Triathlon
July 10, 2011 – Pewaukee, WI Triathlon
July 17, 2011 – Racine, WI 70.3
August 14, 2011 – Naperville, IL Triathlon
August 28, 2011 – Chicago Triathlon – International distance
September – 70.3 TBA
November 5, 2011 – Ironman Florida, Panama City, FL
November 24, 2011 – Pewaukee, WI – Turkey Trot 5k
Well here it is for all to see. The schedule is tentative, since the only event I have paid for is the Ironman. Also triathlon training starts up on March 1, 2011, with Ironman training starting around Memorial Day.
My biggest hopes for the coming year -
- Stay injury free, like I did in 2010
- Have fun and continue to be an inspiration
- Finish the marathon sub 4 hours
- Finish the 70.3 Ironman under 6 hours
- Finish the Ironman faster than my first (aka running some of the marathon and quicker transition times)
December 27, 2010
Off day or cross training
Results: Weights for 1 1/2 hours.
December 28, 2010
Easy run: 6 miles @ 9:51 pace
Results: Rest, legs still hurt after the 18 miler.
December 29, 2010
Rest or Cross training
Results: Spinning 1 hour
December 30, 2010
Easy Run 6 miles @ 9:51 pace
Results: Spin for 1 hour. Run for 6 miles in 54 minutes or 9 minute miles.
December 31, 2010
Easy run 6 miles @ 9:51 pace
Results: 65:00 minutes, 7.33 miles(7:05 miles in 60 minutes) 8:25 minute mile
This was the last run of the year, so I went for it. Started at 6.5 mph and bumped it up .1 every 5 minutes ending up at 7.6 mph.
January 1, 2011
Rest day or cross train
Results: Rest
January 2, 2011
Easy Run 6 miles @ 9:51 pace
Result: Track 33 laps 6.11 in 53:45 @ 8:48 pace, Weights for an hour and swim 1000 yards in 20 minutes.
Swimming – 25 yard pool
Yards – 8,200
Lengths – 508
Laps – 254
Time – 4:25
Cycling
Spinning
Time – 7:45
Running
Miles – 220.36
Time – 34:05
Stair Master
Miles – 21.25
Time – 3:00
Weights
Time – 14:25
Total Time – 61:45
The Road to Higher Expectations – Post 8 – 682 more laps to go!
I am entering week 4 of the 12 week marathon training, which means I am 1/3 the way home. So far I would have to say the training has been easier than I imagined. That does not mean that it will stay that way. I still have a good number of long runs in front of me and unless the weather breaks I will be doing most of my marathon training on a treadmill (short runs, speed work and tempo runs) and on the track (long runs). I am kind of sad about this but that is what you get when one lives in the Chicago area and plans for a late winter/early spring marathon. Point noted.
Looking at my list of long runs I have two 16 milers (88 laps), one 18 miler (99 laps), and THREE 20 milers (110 laps), plus one short 6 miler (33 laps) and one short 8 miler (44 laps). So if you add these all together and assuming these will be all done on the track the grand total of laps is 682 more laps to go. I have done 198 of the required 880 laps so far. This will be interesting and a bit on the crazy side. Look at what I have become, a fitness nut or knucklehead.
Still you may see me as a fitness nut or a knucklehead, but I would not have any other way. After the Ironman I rode that high for a long time, but slowly I started to think what is next? My eating was out of control? I went through a brief moment of anxiety. So setting a new goal has pulled me out of this funk. My eating is better (lost close to 5 of the 10 pounds I put on) and I pour all my anxiety on focusing on this sub 4 hour marathon goal.
My goals for this race remain the same as the Ironman goals
1. Finish
2. Have fun training up to the race and during the race
3. Try your best to reach that goal of a sub 4:00 marathon.
I have never really followed a plan, so this is going to be a good experiment to see if these plans can actually help meet my higher expectations. So far it has been on the easy side, I am enjoying these tempo runs and speed workouts. They are something different than just slugging out the miles. Yes I haven’t followed the plan to the T but I believe I am ahead of what they ask of me. After last week’s 14 miler it was a kick in the butt so this week I plan to follow the plan to see if I feel any different on the up coming 16 miler.
Plus training for this marathon can only help my running when it becomes time to get back into Ironman training mode. You know it is only 321 short days until I will be swimming in the Gulf of Mexico, riding through the flatlands of Florida and this time RUNNING the marathon once again.
I am nuts!
December 13, 2010
Monday’s are a rest day or a cross training day
Result: I swam in the pool for 2,000 yards (should have seen the rust trial I left behind me) in 45 minutes and did weights for 45 minutes focusing on legs.
December 14, 2010
Easy Run of 4 miles @ 9:57 mile pace
Result: Ran 4 miles, first two random started level 3 and bumped it up one level every half mile. The last two miles through in a little speed 7.0 bumping it up .1 every 1/2 mile. Total 4 miles in 36 minutes.
December 15, 2010
Rest day or cross train
Result: Spin for 1 hour
December 16, 2010
Tempo training – 1 mile warm up, 4 mile tempo run 8:24 pace, 1 mile cool down = 6 miles
Result: 1 mile warm up @ 10:00 pace, 4 mile @ 8:00 pace, 1 mile cool down = 6 miles 52 minutes, plus 20 minutes of weights.
December 17, 2010
Easy Run – 3 miles @ 9:57 pace
Result: Took today off. The Fitness Buddy preview party tonight!
December 18, 2010
Off day or Cross Train
Result: Took day 2 off. So I should be good and ready for the 16 miler tomorrow! Watched the Ironman on TV, smiled!!!!
December 19, 2010
16 miles @ 9:57 pace (Also have a nice Birthday) 88 laps!
Result: 16.29 miles 2 hours 35 minutes or 9:30 pace.
682 – 88 = 594 laps to go.
First 8 miles were great! I was actually under 9 minute mile pace, 8 – 13 not good, 13 – 16, my friend Alan joined me and made a big difference. Thanks Alan!
Next week’s big run 18 miles or 99 laps, yikes!
Swimming – 25 yard pool
Yards – 5,100
Lengths – 384
Laps – 192
Time – 3:25
Cycling
Spinning
Time – 5:45
Running
Miles – 178.05
Time – 26:35
Stair Master
Miles – 21.25
Time – 3:00
Weights
Time – 9:50
Total Time – 46:35
Exercise of the Day #2 – The Plank
Again proving you really don’t need to have all the fancy equipment to get a good workout, The Plank is as good as it gets. Forget all those wonderful infomercials saying they have developed something better to “simulate” a certain exercise, because they simply don’t and they cost you money. THE PLANK IS FREE!
Again form is a big part of this exercise, but once you get that down then it really is about how long you can hold the exercise.
First let me say my Planks are not the best, but when I focus on them they become better very quickly (I do know a person that can actually hold a Plank for 50 minutes, why? I guess because he can.)
The Plank -
- Start in a push-up position, but instead resting on your hands, rest on your forearms.
- Your entire body should form a straight line from your shoulders to your ankles (no slouching).
- Brace your core as if your were about to be punched in the stomach.
- Your first goal is to hold for 30 seconds (you may have to build to the time).
That is it!
Helpful tips:
- Squeeze your butt tight helps hold the position.
- If a broomstick were to be placed on your back during the exercise the stick should make contact from your head to your upper back to your butt.
- Your elbows should be directly under your shoulders.
A Plank improves the ability to stabilize your spine. Improving lower back strength, but it also works the abdominal muscles.
Mistake! Most people are mistaken in believing that the plank or other exercises like the crunch or sit up will make you skinny. They are a part of strengthening your core, not weight busters. In fact the University of Virginia found that it would take 250,000 crunches to lose one pound of fat or 100 crunches a day for 7 years.
Truth! Work all your muscles. The more muscles worked the more calories are burned.
Until next time Your Fitness Buddy…
Exercise of the Day – #1 Squats
I love the Squat! With all the fancy equipment found in a gym there are few that beat the good old fashion Squat!
Still with all exercises the exercise is only as good as the form allows. So here are the basic steps on how to do a basic Squat.
- Stand tall with your feet spread shoulder-width apart.
- Slowly lower your body as far as you can go comfortably. Push your hips back and bend at your knees as you lower.
- Pause for a second and slowly raise yourself back to the starting position.
More form tips:
- Your lower back should be naturally arched.
- Keep for core (gut) braced and hold it that way throughout the exercise.
- Hold your arms straight out in front of your at shoulder level.
- As you lower yourself your torso should stay as upright as possible.
- Don’t round your back as you lower.
- Arms should stay straight throughout the exercise.
- Work on making your thighs parallel to the floor. (Keep in mind this is probably something you have to work towards.)
- Keep your weight on your heels, not your toes.
- The knees should move up and down, they should not flare out or in!
Helpful tip – Place an object under your heels, nothing taller than a 1/4 to 1/2 inch. This will make the exercise a little easier until you master the movement. Once you master the movement remove the object.
The Squat will target almost every muscle of your lower body. Looking for a better butt, stronger hamstrings or sexy calves the Squat is one of the best exercises around.
A harder Squat exercises:
Body Weight Squat -
- Lean back against a wall. Your feet should be 2 feet away from the way and shoulder-width apart.
- Keep your back against the wall and bend your knees slightly, hold for 5 to 10 seconds.
- Continue the exercise by lower yourself a bit more on the wall, hold for 5 to 10 seconds.
- Repeat three more times, by lower yourself a bit more. The last position your thighs should be parallel to the floor.
- Hold each stance for 5 to 10 seconds.
- Remember arms straight out in front of you at shoulder level.
This won’t be easy at first, but like everything else improvement should happen quickly. Remember it is form first!
Until next time The Fitness Buddy…
Ironman Post #10 – January 6, 2010
Ouch! No regular update today, I did no running, riding or swimming. But I did do a new workout that simply kicked this Ironman wannabe’s butt.
45 minutes long, four stations, each station was a minute long and when that time was up you sprinted to the next station.
Station #1. Cardio stop
Station #2. Machine weight stop (the machine weight means those simple machines that you place a pin into to change the weight)
Station #3. Free weight stop (any thing barbell or dumbbells)
Station #4. Body weight stop (Push up, Planks are examples) This means using nothing but your own bodyweight.
After the first round it was the persons job to find four new exercises for each station.
I actually had the pleasure of doing this with a bunch of Personal Trainers and they all knew I was the Ironman wannabe and they really gave it to me.
So ouch!
Sometime it is a good thing to step out of your comfort zone and try new things. Well, I will be trying this one again and intergrating this into my training. I think it will be good on those days when I am feeling a little flat.
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