Thursday, January 26, 2012

Week-in-Review: Week 1 - Jan 16-22

This post is coming a bit late, and "unrefined" no pictures, just text, otherwise it is going to get too late to post it, so here goes.

The time has come to get serious about my 2012 seasons.  The holidays are over, the snacks are gone, the weight is not, and anticipation is building every day for what this season has in store.  I will be starting up my weekly reviews again to summarize the week in training, life, and happenings.

Let me start by saying I have a number of product reviews in the works.  I had an influx of them all at once, which was very welcome, but also a little daunting.  Keep an eye out over the coming weeks.  I will have the following:

  • H20 Audio Waterproof Case/Headphones Product Review
  • Brooks Pure Flow Product Review
  • Yurbuds Headphone Product Review
  • Finis SwiMp3 Product Review
  • and more...
Week 1 of my training plan.  This is the start to a 16 week program leading me into REV3 Knoxville.  You may remember my race-recap from last year and if not, just click the link.  I am thrilled to have this race on my schedule again this year.  It was a great venue and very well run.  It had a big race feel, without being chaotic.  The course was AMAZING!  I really would love to get my hands on a good HD Video Camera and record the route to play while I am stuck on the trainer, but I digress.

I am writing my own plans by incorporating a few different plans and process that have been adapted to my goals. So what does a typically week look like?  Great question!

Swims: I am feeling good in the water recently, not super speedy, but good.  I have some work to rebuild my endurance at speed.  In contrast, last year I swam 3x a week.  I have upped the volume some this year and have included a fourth workout.  I have given myself some flexibility on the 4th workout to float since I mostly swim over lunch during the week.

Bike: Build build build build. I think Chris Lieto could tell you the best that a strong bike does not always translate to overall results, but I realize that I have room to grow on the bike.  I have not hit my limit where returns start to diminish significantly.  After my accident last year, my break took its toll on my leg endurance.  I am getting it back, but I am sticking to my guns on bike workouts this year.  They will include 3 specific sessions to build during the week, and a longer ride on the weekend.

Run: All things considered, I feel pretty good about where I am at for my run.  I am not going to go out and drop a 20 minute 5k in the next month, I would be stretched to hit 21 flat I think.  I have been dabbling with the BarryP running theology from Slowtwitch and it has been good to me so far.  This includes 6 runs a week.  The concept is easy to understand when you fully "get it" but trying to explain it always causes me troubles.  You have 3 runs a week (3 recovery, 2 harder, 1 long) These runs vary in distance based on the length of your short runs(1:2:3).  IE Your short runs may be 20 minutes, the hard runs are 40 minutes, and the long run is 60.)

The goal is to get more running done in a week, without the added stress of bigger mile days.

So my week looks like this:

  • Morning Recovery Run
  • Lunch Swim
  • Evening Bike
  • Lunch Swim
  • Evening Hard Run
  • Morning Recovery Run
  • Lunch Swim
  • Evening Bike
  • Lunch Swim
  • Evening Hard Run
  • Morning Recovery Run
  • Lunch Swim
  • Evening Bike
  • Long Run
  • Long Ride
Add in daily core workouts (not recorded, just doing it daily)

Week 1 Totals:
Swim: 5500 Yards, 1 Hour 40 Minutes
Bike: 69 Miles, 4 Hours 2 Minutes
Run: 24 Miles, 3 Hours 29 Minutes
Total: 9 Hours 10 Minutes

Wednesday, January 18, 2012

2012 Revolutions

I have always been hesitant to use the term resolution mostly because I associated it with not being happy and wanting to change.  What better time for a resolution than the new year... a new start... a fresh slate... The only problem is the reset button on the scale does not take away the countless trips past the snacks on the counter, grabbing one delectable treat each time.  I do have weight-loss as one of my "resolutions", which I will get to in a while, but there are a number of things I just would like to see happen in 2012, so rather than calling them resolutions, I am calling them Revolutions 

Although one definition of resolution is:
the act of resolving or determining upon an action or courseof action, method, procedure, etc."  

I do prefer this definition to what it is in my head, but I have decided to take 2012 in the direction of revolution:
"a sudden, complete or marked change in something"

I am in the progress of making a Vision Board for 2012.  Sure some may call it corny, but it motivates me to do things, reminds me of my goals, and what drives me... without my negative connotation of resolutions.  I am very happy with life right now, I have an amazing wife and two baby boys that can make the worst day at work seem insignificant. Working with the Miracle Kids Triathlons in Minneapolis as well as the partnership that Rev3 has with Ulman Cancer Fund, I know that I am lucky to worry about when I will get my next workout in.  It puts things into perspective when you know there are others out there who just wonder if they will be around tomorrow.

It is no secret that my 2011 racing season was cut short.  That just drives me to make 2012 even better and enjoy it even more.

So without further delay, here are some of my 2012 Revolutions - 

  • Spend some time each day reading a devotional and bible verses, reflecting on what they mean to me
  • Be the best dad I can to Carter and Caleb
  • Cleaner eating - less sugar and sweets, more fruits and veggies
  • Limit eating out to no more than one meal a week
  • Smarter choices when I do eat out
  • Stay injury free!!!
    • Race weight by REV3 Knoxville 160-163 lbs (Jan 1 - 185 lbs)
    •   REV3 Knoxville Olympic - 2:15
    •        REV3 Wisconsin Dells - 2:15
    •         REV3 Cedar Point - Sub 5  
    • I recently read on Joel's Blog that he wanted to swim 250,000 yards in 2012.  That number seems large, but when broken down, only amounts to 4800 a week.  Did you know that a quarter million yards is over 10,000 laps in my pool?  It comes out to over 142 miles.. just over the distance of an Ironman race.  I am adding this to my to do list for 2012.
    • I also saw a lot of chatter about people doing a swim set: 100x100s.  Yep 10,000 Yards in one workout.  Yep... 5.68 miles!  Add that to the list as well.
    • Increase FTP on the bike - 260 is the target
    • Maintain sub 7s on a 10k
    • More sub 20 minute 5ks!

    Saturday, January 7, 2012

    REV3 Run Across America

    I am going to preface this post by saying how I am continuously amazed by the REV3 organization.  I am grateful to have gotten in with Team Trakkers in 2011, which has now turned into Team REV3.  One reason I keep interested in the sport is because I have passion behind what I do, and being able to surround myself with people with a similar passion is contagious.  It was recently announced that REV3 will be running across America!

    The Details:
    Starting Monday, March 26, some of the REV3 staff as well as some of the Age Group Team members will start their journey to run across North America from Oceanside, California to Washington, D.C., over 3000 miles, in only 21 days.

    The run is to raise awareness and $100,000 for The Ulman Cancer Fund.  Take a look at the page, read some of the stories, and be inspired!  I know everyone out there has their own situation and may only be able to donate a few dollars and a few others who could afford to add a few zeros.  Do not think for one minute that your contribution is too small.  Just as 3000 miles in 21 days is a large task, the only way to do it is in smaller segments.

    If you have been around long enough, or poked at my history, you will see how I got started in endurance sports... by setting a goal, something that seemed so far that it was almost out of reach.  This is a heck of a feat, and at first mention, I wanted to be a part!  Unfortunately I will not be able to join the team doing the actual run, but many of the AG team have vowed to run "along side" the team.  We will be logging our daily miles and encourage others to do the same.

    I challenge anyone reading this to make a pledge to run with the team during these 21 days.  Do you have a resolution to run your first 5k, first triathlon or marathon, or a seasoned veteran?  Challenge yourself during this period to run each day, even if it is only for a mile, you will feel much more tied to the cause.

    I have pledged to donate $10 for every missed normal workout starting today until they finish.
    I also pledge to run at least 1 mile each day that they are running with a $10 dollar donation for any day missed.

    Feel free to click the following banner to make a donation and support this great cause!

    Here are a few quick links to keep up to date with fundraising progress, Ulman Fund, and Rev3:

    Ulman Cancer Fund
    REV3 Triathlon

      © Blogger template 'Isolation' by 2008

    Back to TOP