Optimistic

For some reason, I have a cautious sense of optimism about the upcoming race season. Even though I haven’t really mapped out what I am going to do specifically, I have a good feeling about 2010.
I seem to have got off to a good start in my training and feel like I am starting at a new level. While I have taken no discernible break in working out, I have tried to not get too far ahead of myself and plunge into 10 – 12 hour weeks right off the get go. Right now I want to stick around the 8 to 10 hour range and not get myself burned out. At this level I will have great fitness and work on skill development a bit more.
On the swimming front I have been concentrating less on stroke count and more on propulsion. It’s great to have 15 stroke count but if you’re covering the 100 metres in 2:10 there is probably an opportunity there. So with less focus on the stroke count and greater emphasis on the pull and rotation I have seen an improvement in my overall times.
With the bike I have been working on finding that sweet spot between gearing and cadence. Last season I had a break through experimenting with all the gears on my bike. Cyclists tend to get caught up in what people around them are doing rather than paying attention to what they are doing. There are some people that can really hammer in the big gears but if I am beside them in a smaller gear, that works doesn’t it?
While running is certainly my strongest of the three events I have never felt that I have been able to capitalize on it in the longer events. Largely I think it is mental rather than physical. In the longer events, you are constantly afraid of finding yourself curled up in the fetal position on the side of the road because you were too aggressive. While that is a risk, you still can’t hold back too much. Finding that middle ground is something I still haven’t found and as much as anything it will take a leap of faith that my conditioning will get me through.
So this week of training will keep at a touch over 8 hours again. Still feeling good and I have no reason to add any more on right now.
Have a great day!

A Couple of Good Weeks

The last couple of weeks of training have been a lot of fun and I am really feeling like I have a good solid base to work from. I have imposed a limit of 8 hours for right now until I pick a race. At this limit I am not getting too far ahead of myself with the likely outcome of being burned out once race time comes around. Also within the 8 hour weeks I am trying to mix up the proportions of each of the three disciplines. So far it has been reasonably successful, although that darn running always seems to win out!
February is the month that I will pick my races and then I can develop a more formal plan. From past history, you will know that I don’t really develop a rigid plan, but something more along the lines of a guideline. Some people need the more prescriptive type plan, but I have had success following this line of thinking.
Last week I ended the week with 8 hours and 5 minutes, on 3 swims (5,150 metres), 3 rides (46 miles) and 5 runs (33 miles). One of the workouts was a brick which worked out quite nicely and my legs transitioned quite well from bike to run.
I also do a fair bit of core work which consists of sit ups, push ups and chin ups. Last weeks totals were 1,500 sit ups, 420 push ups and 85 chin ups.
Otherwise life continues to be good. We have had a relatively mild winter and there are some subtle signs that spring may even happen. I haven’t planned a winter vacation this year because I’m just not feeling like I need one yet. That may change, but if it doesn’t the money saved will be used to build a fence.
Have a great day!

Ready to Rock 'n Roll

The last two weeks of training have been what are known as "orientation" weeks. It really is designed to get you back in the swing of "two a day workouts" and a little more structure. Over the last few months I have continued training but it was heavily weighted to running, a smattering of swimming and the cycling was really hit and miss. During this orientation cycle I have really felt good. My swimming has shown a marked improvement and I'm not quite sure why. During the months when the pool was closed I did start doing 40 - 60 chin ups every second day and I'm wondering if that might have helped. Whatever it is, it sure has been nice to see my times dropping in the pool.
Yesterday I went for my annual physical and apparently there is nothing stopping me from training at a high level again this year.
So far this week I have logged just over 6 hours of training, 2 swims, 2 bikes and 4 runs.
Have a great day!

A New Year!

Well I finally feel like doing some posting again after a relatively long hiatus. Nothing really sinister about the break other than I was busy and I just didn't feel much like posting. To be honest I have been reading any blogs either which I will also start doing again.
Over the last few months I have been training albeit at a reduced rate as I really have not made any plans for this year. I still have not signed up for an Ironman race, but I have realized I am going to have to pay for a Community Foundation spot this year so I can really pick the race I want to go to. The Community Foundation fees are for spots that basically cost double the normal fee ($US 550) with the excess going to community groups who volunteer for the race. It's a great idea and I don't mind paying the additional amount knowing that it supports the Boy Scouts, minor sports, or whatever of the hosting community.
This year I am excited about entering a new age category. On January 8th I turned 50 so I am the young guy in this new group. Unfortunately the age group is full of many talented athletes. Age doesn't seem to affect some of these guys! One of the nice things about triathlon is you can continue to improve even as you age. With the three disciplines there is always an opportunity to get better at one of them. With me, as I have long lamented, it's the bike. Although I have seen a steady and significant improvement in my cycling, I still know there is a lot more there.
So this week was the kick off of my new training cycle and it was a very good week as I have logged just about 8 hours already. With no specific event on the calendar I am not going to get too far ahead of myself. I am going to stay around the 8 to 10 hours for awhile and just work on keeping things interesting.
I am keen on running a spring marathon as my running has been quite good. Despite putting a lot of miles on the treadmill I have found the conversion back to the roads smooth and with little or no discrepancy in my time. Thursday I ran 7.5 miles over some decent hills and maintained a 6:49 pace. The big question for me this year is there another sub-3 in the tank to make it 4 decades of running at least one sub-3. Only time will tell!
Have a great day!

Still Kickin'!

No, I haven't disappeared off the face of the planet! Just haven't been into the blogging lately and I really haven't had anything worthwhile blogging about.
With no races on the horizon and lots of work to do, my workouts have been limited to running and some sporadic cycling. Any chance of a fall marathon disappeared as I suffered through some back pain over the last little while. A couple of trips to the chiropractor have helped but I am still having some impact from it. Mostly I have noticed that my hips and hamstrings are sore. Probably from having shifted my gait to compensate for the lower back pain. But enough about that!
Over the last while my son completed his final session of school and passed his provincial and federal exams and is a full qualified journeyman heavy duty mechanic (off road). We are very proud of him and happy that he has found something that he really loves to do.
This new house has taken up a fair bit of time as well and we are still getting ourselves organized. It seems like the work never ends.
Word on the street is that the pool is about a week away from re-opening. I can hardly wait! The swimming part of my training regime is one that I enjoy immensely. It is relaxing and easy on the body. Even though it can be a struggle I must admit it is the discipline that I am most happy with my progress. From a clumsy, splashing, half-drowning creature I have developed into something resembling a swimmer.
So there is a quick up date. I'm hoping that in the next couple of weeks I will have picked my Ironman race for 2010 and then the training will start in earnest.
Have a great day!

Undecided?

I still haven't decided on a race for either this fall (which is just about over) or for next year. I was thinking of doing the Seattle marathon but now my calendar has been booked with an arbitration hearing so that is out. There is an interesting trail run in Castro Valley, California that might be fun. It would definitely be a no pressure race as my training is strictly maintenance right now. I am managing about 50 miles a week plus a couple of bike rides so I have moderate fitness. The pool is still closed and is now not scheduled to open until the middle of November. I am going to have to start with water wings again by the time it re-opens!
Have a great day!

Plugging Away

This relaxed training mode sure has been nice. I have not been following any plan and my runs and rides have been fun again. You kind of forget sometimes how enjoyable it can be to just run without any purpose. It kind of gets you back in touch with the sensations of enjoying the warmth of the sun on your skin, or the wind in your face as opposed to focusing on technique and cadence and everything else. All the while you are still getting the fitness and mental health benefits. That being said, this time of year my running always picks up and I am noticing that I want to run fast all the time. Obviously not a good plan as I know I will inevitably end up hurt so I have to temper that somewhat.
I have been cruising the Runner's World site lately trying to decide on a marathon. It has to be in November at the earliest as I am ready, but with a couple of long runs I could put myself in 3:30 shape. As I have 2 1/2 weeks of vacation yet to use I can expand my range as to where I might want to go.
Today was another nice fall day with temperatures in the mid-teens and sunshine. The leaves have started to change and with a strong Chinook last night there was a covering of them on the trails. I managed to get out at lunch and cruised through a nice 8 1/2 mile run over varied terrain. However, just as I returned the skies opened up and we had just a wicked storm! I still had to walk back to work and I got soaked. Always nice to spend the afternoon in wet jeans!
Things have worked out well at the new house and we are getting used to town living again. As we are the only people in this new sub division we haven't had to get used to neighbours yet. I guess as people start to build and move in we can gradually "re-socialize".
Have a great day!