Long Weekend - 2.28.11

Another weekend down and a long one it was.

I was able to get my 90min bike http://tpks.ws/xaKj and 1hr run http://tpks.ws/tdaV in which was great.

Also, got to have some BBQ this weekend with the parents, wife and Pierce.

The only downside is my knee is now sore from the run this weekend which of course worries me.  I am now having doubts about my Ironman next year and if my knee can handle to load that comes with an Ironman.

I am also thinking now should I jsut focus on some road racing this year and forget triathlons altogether.

Kind of a down moment right now.

Related articles

• In a rush for your first Ironman triathlon? (practicaltriathlon.wordpress.com)

Great Night Leads to Early Morning - 2.24.11

Well like I said in my previous post the Jarrod Birmingham concert last night was really good.

One problem though is that we did not get to bed till after midnight and I had a trainer ride to do this morning.

Good news is I was able to get myself out of bed around 5am and get on the trainer and complete my 85min Zone 1 bike.  Again, relying on Xbox to get me through it.

Ride details: http://tpks.ws/eVtcOiuL

On top of the ride I have some weight training to do at lunch.

Today is going to be P90X chest and back.

Workout Details: http://tpks.ws/j34T

The true test is going to be getting through the day without falling asleep on my keyboard around 3:30pm.

Two Workouts, Work and a Concert - 2.23.11

Today is a busy one for sure.

I have a morning swim, work, a lunchtime meeting, afternoon jog and then a concert to go today.

Swim: http://tpks.ws/NX84
It was a basic swim. Main Set consisted of a 45min continuous swim but changing the pace every minute or so. The link above has the details.  I have not swam that long in a long time and it actually was not that bad so confidence is up.

Afternoon Jog: http://tpks.ws/WQoF
This is going to be about as boring as the swim so it will be on the treadmill so I can at least get some ESPN in to help pass the time.

Details at the link above but it is scheduled as a 45min Z1 base building run, but I have to cut it short because of the meeting.

Concert: We are going with a couple of friends to see Jarrod Birmingham.  I have never heard of him but its mine and my wife's first night out sans Pierce since he was born.  We will see how it goes.

Concert Update: Jarrod Birmingham was awesome and the concert was super chill and we loved it. I even forked over some doe for one of his cd's after he was done playing.

Training and Having a Newborn - 2.22.11

The plan for today was for 85min of Zone 1 on the bike and a lift at lunch. I guess Pierce did not care what my plans were as he was up late last night and then again for a few hours around 2am this morning.  To get my bike in I needed to be up before 5am and I guess half asleep I turned my alarm off instead of hitting snooze.

So, I woke up at 6am and got in 45min instead.  I guess given the situation 45min is definitely better than zero.

The good news is I woke up with zero knee soreness or pain.  Last night the knee was sore and somewhat weak after my interval run but today I feel as good as new.

Lift Today is a Crossfit Type Workout:

1 time through
10kb swings with 35lb dumbbell
30 pushups handbreaks
40 situps
50 bench squats
20 burpees
20 lat pull-downs using body weight
10 thrusters 35lb dumbbells
15 Back Extentions
20 Pushups
15 Leg Lifts

Lactate Interval Run - 2.21.11

Today is another LT Interval Run.

The workout consists of the following:

WU: 5min slow build to top of Zone 1

MS: 5x(3min Z1,3min Z3)

CD: 10min Zone 1

Total Workout is 45min.

I have been having some knee issues so those 5 reps of 3min in Z3 will give me a decent test to see how the knee is doing. It has been doing great on on the base building runs so I am confident going in.

I am also doing the workout today on the treadmill at 2% incline to help keep me in Z1 when I am supposed to be and to have a slightly softer surface for my knee.

Workout Details: http://tpks.ws/fdLEzqQD

Workout is complete but Garmin was dead so no HR data. It turned out to be a very good and challenging run. Looking ahead the reps of Z3,Z2 are going to be that much harder.

Got in 4.66 miles and got some sports news in thanks to sportcenter on the treadmill.

Related articles

• Cardio Workout: Treadmill Intervals (fitsugar.com)
• The Top 5 Most Efficient Forms of Cardio (projectswole.com)
• Video: Analysis Of Your Run Mechanics 

Normal Busy Dallas Trip

This past weekend was like all Dallas trips a whirlwind, but this time we had Pierce with us.

My wife is from the Dallas area so whenever we go we have about 37 people to see and never enough time.

This time around I think we actually achieved our goals for the most part. Grandmother got some Pierce time in, Megan got to see everyone she planned on seeing and I was able to get my run and a bike in. I say a bike because it was an abbreviated session due to getting back to Houston so late late last night. All in all a good weekend but definitely tiring, as you can see from the picture of Pierce I took last night.

My run and bike both this weekend were Z1 base building runs. I have included the links to Training Peaks if you want the details.

Run: http://tpks.ws/eGNj

Bike: http://tpks.ws/U8Bc

This week is my biggest training week for the year topping 10 planned hours. We will see how it goes.

Heading to Dallas This Weekend

Image via WikipediaTaking Pierce and the Wife to Dallas this weekend. Grandmother was needing some Pierce time and my wife has a baby shower to attend.

I have to try to fit my training in while travelling to and from Dallas.

Plan is to run Saturday while the grandmother watches Pierce and ride late Sunday when we finally get home.

We will see how it goes. Things do not usually happen as I plan them.

2.18.11 Well No Workout Today

I was supposed to go for a 35 min continuous swim today but Pierce had different plans last night with him being pretty upset most of the night and not wanting to sleep. So, basically nothing like the picture I have on this post.

I made the executive decision to skip the swim and use those hours to make up for lost sleep. It was probably a good idea cause I woke up pretty sore from the bike and lifting yesterday and I am sure my body enjoyed the sleep and recovery.

Base run tomorrow in Dallas.

I also booked an appoint to get my zones retested at Third Coast Training. I am excited to get my zones re examined and hopefully there will be some noticeable improvements.

Related articles

• Has a Skipped Workout Ever Been a Healthier Choice For You? (fitsugar.com)

2.17.11 Bike and Weights

Another Z1 Base Build Bike Ride

This was not as painful as the other because I was ready. I set up a TV and XBOX 360 so I can play video games during my long Z1 rides. Worked out great and made the time pass by soo much faster. I am almost looking forward to my Sunday 90min ride now as 80 min was not enough for 3 games of Madden.Image via Wikipedia

http://tpks.ws/IGNB2cuF

Weights

I did a full body circuit workout that I got from www.onurleft.com and it was pretty tough and involved some things I have never tried before. I went easy on the legs exercises though as to not put too much stress on the knees.

http://tpks.ws/dgZZ

2.16.11 Base Swim and Run

Base Swim was actually a tough workout cause I have not swam that much distance or time in 5 months.

WU: 5min all FS

MS: 15x(2min easy:1min moderate)

CD: 10min

I stayed with the the plan but had to take some breaks in that MS because goggles would leak, head phones would come off or I just wanted a short water break.

All in all a good workout from which I will be sore I believe.

Base Run http://tpks.ws/RmVD

WU: 5min

MS: 30min all Z1

CD: 10min

This could be one of the most boring runs I have ever done alone. My Z1 pace is almost a walk because I have eliminated my base and need to rebuild.

Related articles

• How to Start: Work Up to Swimming a Mile (fitsugar.com)

First Base Ride - 2.15.11

Well I did a 70min Zone 1 ride this morning. http://tpks.ws/rLwo

Man it was painfully boring, but surprisingly my legs did start to fatigue 2/3 into the ride even though the effort was low. It did however start to subside and go away after a few minutes. I hope that means my body is learning to buffer that lactate.

Weird thing is my avg hr was 130bpm during the entire ride and on test day my hr was 150+bpm at the same wattage. I do not know how to explain that.

Lactate Testing Bike and Run - 2.12.11

OK, well I broke down and decided to get my bike and run professionally tested.

It was a good experience at Third Coast Training and would recommend it to anyone. My lactate numbers did not surprise me at all but what did surprise me was what was holding me back.

My base is non existent and holding me back big time. With no base I am not able to clear lactic acid out of my muscles and in other words I reach fatigue more quickly than I should and could with a developed base.

This also is no surprise as I have not focused any attention at all on base bike or runs (not knowing the importance).

I now have more knowledge and a new coach. I hired Johnny at Third Coast that evening and he already has me set up with a plan to basically build my base which will allow room for my top end to increase.

It is going to be a long boring 6 weeks of base building but I have faith that I will come out a better triathlete because of it.

Few and Far Between

I know my posts have been lacking but for good reason.

I have still been doing some workouts.

I have been able to get two runs in, which have shown I have not lost too much. I may be able to attribute that to the cycling and Crossfit combo.

I have also still been hitting the bike and did an hour of Climbing Repeats yesterday, which were terrible in a good way.

Now I am back at work and should be able to get back to this more regularly.