Is your day workout the walk to the car and snacks in the break room?
Workout vicariously through this blog post.
To begin, I have not updated my blog recently for a little more than a week. I apologize.
Visualize this – A key jolts the tumblers of the bolt lock to my door. My foot crosses the threshold. Simultaneously a brain turns to an unrecognizable blob resembling a jar of jelly that breaks as it falls out of the fridge door. Writing at night is increasingly difficult.
In case you wonder – I am still working out at 5 a.m. The brain cannot put up as much of a fight not to work out as it can when you get home after a long day. I suppose it is habit by now.
I meticulously keep a workout diary. After finishing sets of weights, running, swimming, or biking I record my progress. I highly recommend this practice because it helps you know about your accomplishments and track soreness so you can avoid injury.
For instance, I have accomplished the following things in the past three days:
Weights…and more weights – everything from bench press to pull ups
30 minutes of kickboxing
30 minutes of pilates
A 15-mile bike ride
Walked 2 miles
Ran 5 miles (cough…uurm I walked somewhat too)
Swam 1,000 yards
Conquered a brutal spinning class this morning (7/28)…
…and swam 1300 yards this evening.
Now – for those of you in the training program that are reading this post you’re probably thinking to yourself why so much – this is supposed to be a recovery week, right?
It is a recovery week according to the schedule – I had some conflicts last week that hindered my ability to go to my typical swimming practice and join everyone on Saturday for the brick workout. So I need to count that as a lot of recovery time. I even gained a couple of pounds. I am supposed to become lighter so this stuff gets easier. I will say that I do not think my body has been this capable, or strong – ever! That is a cool perk.
Side note: How appropriate that Kanye’s song Stronger just came on my Pandora account…”what doesn’t kill me will only make me stronger”
This stuff is getting hard and taking its toll. I am not sure how my other teammates are doing, but finding time to workout, fundraise and work is rough! Then again – I need to keep some focus:
1. This is for charity! (p.s. please donate http://pages.teamintraining.org/nca/nattri09/mingram)
2. If triathlons were easy – everyone would do them. I see myself as a more advanced version of the little train that could.
Are you in a Team in Training event? Are you training for an endurance event…any tips on juggling everything?
The group workout in Loudoun County this past Saturday was awesome! I am happy to report that it was much different than the prior week. I kicked butt on the ride and did a full 85 minute bike ride up and down some tough hills followed by a 30 minute run! Total ranged somewhere around 25-26 miles!
I’ll take a note from Colbert’s show and give a wag of my finger to the Loudoun County Police Department for giving a fellow team member a ticket for not stopping at a stop sign. It was not even a four way stop. It was a T-intersection where we just had to look to our left and head on our way.
Sunday (7/19)
Early morning swim over at Spring Hill Rec Center. A friend, AM, joined me for the morning and gave me a 30 minute swimming lesson.
What did I learn you might ask?
I still have a lot to do when it comes to my technique. Practice makes better! I need to work on the thumb-drag technique quite a bit because my arms are not coming out of the water properly.
Other updates coming soon. I’m not feeling 100% this week and I just got back from swimming a short time ago and am exhausted, but wanted to make sure I posted something tonight.
Saturday’s group brick (bike & run) was near Greenbelt, MD [Our Ride]. My group mentor, Rich, and I convinced ourselves that we would be early. Was that the case? Not so much. More than 15 people were already getting ready in the parking lot when we arrived and it was 7:20 a.m.
The weather was nice – great day for a ride and run
Side note: I’ve found cycling much more enjoyable than I could ever have anticipated. I love the preparation, the gearing up and taking off with another rider, or a whole peloton.
I was in a competitive frame of mind. I have been training a lot and this brick was supposed to show some of that off.
Ready
Slowly everyone begins to huddle in on one section of the parking lot.
Steady
The group grows, 10 to 30 to more than 50 riders amassing together with bikes and eager looks. Announcements made, safety signals reviewed.
Go!
We’re off!
One by one riders hit the road. How do you feel when riding in a group versus by yourself? I’ve found riding on roads to be okay when I’m by myself; however I’ll admit that riding with large groups takes a lot more concentration. There is so much more to look out for and you depend on great communication skills to stay safe.
pssssssssssssssssssssssssssssssssssss
I am ten people from the front of the group two riders. This is exciting…we’re in the middle of MD on an awesome day.
pssssssssssssssssssssssssssssssssssss
Me: “Hey can you check my back tire. Is it flat?”
Rider behind me: “Oh yeah – your tire looks low!”
My first flat tire, bugger! What a kill joy! I pulled over to the side of the road five minutes into the group ride and ask for help to change my tire. I have not had to change my tire since buying my bike. Ironically, the Team in Training coaches had a planned tire changing clinic for after the group ride! (Mini shout-out to the coaches that stopped to help me out and make sure I was okay.) It turns out more than five people had flat tires along the course on Saturday. That seems like a mighty high number.
Let us give that a second try
Tire mended, I took off to reach the rest of the riders. As soon as I hit the main road there are a few of the faster riders passing by. They just completed seven miles at a great pace. I will confess though, I was baffled – there were only two sections of the bike course where you could keep a fast pace. There were so many potholes that I barely had time to look up and enjoy the fields of hay, the blue sky and the peace around me. One guy said after the race – “I don’t think I’ll be able to have kids after that course.” The road was bumpy. I get the sense that today is not my best day for riding.
I completed one lap of the course and headed back to the park (approximately 13 miles). Quickly throwing off my helmet, cycling shoes and gloves, I donned my running shoes, grab some water and took off for the running course.
Enough said – I ran the course which turns out to be really hard for me. I don’t really know why I had difficulty running. Maybe I didn’t hydrate properly. The loop was about 1.1 or 1.2 miles and I clocked in 12 minute miles…I swear I was running. I ran two laps and called it a day.
Total workout ~15 miles. Not bad before 10 a.m. I’ll boost up the mileage next weekend barring any additional mishaps.
All in all – training was fun and riddled with hiccups this weekend. One of the coaches said at the beginning of training that there are few things you can control in life, but what you can control is your attitude. I’m happy that I stayed positive, took away some new skills and know a few areas to work on. I want to put my new skills to use and practice changing my tires and more running after biking.
I’ll make sure to join the group workout faster, better, stronger next weekend.
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I am racing in the Nation’s Triathlon to make a difference in the lives of thousands of people facing Leukemia and Lymphoma.
Make a difference in the lives of hundreds of thousands of Americans currently facing a blood cancer by funding research, treatments and support. Please donate to support this cause. Any amount is greatly
I have been working out a lot over the past two days to catch up since my injury on Tuesday (6/30).
I rode my bike for more than an hour and a half this morning (7/4) though a good 40 minutes or so was probably puttering around the White House, the Washington Monument and the U.S. Capitol. No one was out around 6 a.m. except for police and plainclothes secret service agents. (It is a little hard to blend it when no one else is around.) Many of the roads around DC were closed to traffic so I could pick up some awesome speed and get down into my third position (not sure if that is the official term, but where you use the bottom part of the handle bars).
BTW – it finally happened, actually it happened twice this morning. I fell down while clipped into my pedals. Once was while going down a small bike path in D.C. – thankfully no one was around; the second fall was a block or two away from where I live at an intersection. The falls were slightly embarrassing and left a couple of bruises, but I’ll live.
I finally got home and felt a little worn out so I donned some normal shorts and workout shirt to hit the gym instead of going on a run back into D.C. I did my core workout, abs, back and a ton of other things and then hit the treadmill to keep the blood flowing.
Overall, my endurance level is definitely rising to meet the challenge of a triathlon. I am able to do a whole lot of activity over a sustained amount of time. I am losing weight too which is great! I weighed in at 197 lbs at the gym today, down from 211 lbs two months ago.
Now – I’m all showered and ready for lunch and then a NAP before the fireworks at MH’s apartment overlooking D.C.
The traithlon group had a bike clinic a few weeks ago and we heard from an owner of a local bike shop. The owner is a participant in RAAM – The Race Across America. I actually took a moment to look up the Web site here.
I had great intentions to write a post on last Saturday’s workout earlier this week; however I injured my eye during a company softball game on Tuesday (6/30) night and well between the ER and trying to work with one eye – the time to write escaped me.
I would still like to give a small update from last week though.
Reeewind to Saturday, June 27.
The morning started off far too early (See: Early Morning Productivity). The group ride started at Fletcher’s Boat House in D.C. at 7:30 a.m. and there were more approximately 300-400 people around. All of the Team in Training groups (half-marathoners, marathoners and century riders) were going to use the same trail that day for their workouts.
Before I tell you about the workout – there was a storm on Friday (6/26) night. The storm did a lot more damage than I thought. There was a downed tree in the bike path and large amounts of debris along the way to the meeting spot. Try straddling a tree with cycling shoes – not so much fun.
The workout (60 minute bike and 20 minute run) went well though the Capital Crescent Trail was PACKED. I am sure I set a record for saying, “on your left” while I was on my bike. With so many athletes and normal joggers, cyclists many of us were constantly trying to go around others on the trail. I hope we don’t have to have a packed trail like that in the future. (On the bright side – I’m sure anyone looking to learn how to use their gears learned pretty quickly.)
There were loads of people on the trail, but it was still a lot of fun.
There was a short and fun picnic at the end of the workout where everyone was able to get together and listen to cancer survivors that wanted to show their appreciation for the work and the fundraising we were participating in.
P.S. Update to come on the lack of training this week due to the softball injury.
Overall: I had a long week with many competing priorities and have come out on top.
When balanced work, working out, eating and sleeping is a pretty good day; however work took the lions share of time last week. Sadly, I also had little time for mindless TV – though I did get to watch the dying minutes of Wipeout and I Survived A Japanese Game Show on ABC (I love those shows). Do you like those shows too?
Training: Week of 6/22
I was a little bit sad last week because training and fundraising were put on hold for work. Good thing is – work pays the bills so I can achieve personal goals and support causes that make a difference in the first place.
I am happy to report that last week was not a complete bust. I did manage to fit in:
(Sunday 6/21) A two hour bike ride with a good friend that is largely responsible for introducing me to the cycling world, thanks RP.
(Wednesday 6/24) Basketball with a close friend. I held my composure as I lost a game of HORSE, 21 and two pick up games. AW – I was just letting you think that you are better. I will rain 3 pointers on you next time until you beg for mercy.
(Thursday 6/25) A solid swim and run on Thursday night. My swimming is continuously improving though I can not breathe properly on my left side.
Work panned out really well. It was certainly busy because my task lead was out on vacation. I am happy to report that I managed all of my responsibilities very well. I certainly have room for improvement. It is sometimes hard to think strategically, when there are so many small tasks that require your attention.
This upcoming week starting 6/29 will be fun. There is a lot going on and I know I will have plenty of time to workout.
Lookout for a new post today or tomorrow about the group workout and Team in Training picnic yesterday 6/27.
My morning routine is becoming ever more acceptable. I wake up at 5:00 a.m. everyday with ease. (Fun fact: 99.9 percent of readers polled stated that the thought of waking up that early made them tired with a sudden craving for Starbucks.)
And what do you do at 5:00 a.m.?
I attend the Sport & Health gym on N. Kirkwood in Arlington. My gym is quiet and empty at this early hour.
Please don’t get me wrong, I am still tired, but I have enough energy to move. My walk towards the weight room entrance slows as I yield my energy to a pair of on-coming yawns. During this workout I am following my triathlon training guide. I need to do some strength exercises because I forgot to do it on Monday.
I am not done…
I am not done yet. I tell myself that I ran up the stairs to the bank of treadmills. Realistically, I would have given a tortoise an ego boost going up those stairs. I reach my destination. I ran for 30 minutes and covered 2.5 miles. I am done.
I would have welcomed a small rain shower on the way home. I am hot and sweaty.
[Story Intermission: I went to work and I worked. I left work]
I left work too late to join my company softball game. Tyson’s Corner traffic was a pain. (Do you live/work in McLean? How is the traffic treating you?) Plan 2 comes into effect – get home in time for the Conte’s Tuesday night ride.
I get home in time to change and race out the door. I might just make the beginning of the ride. The beginning is the coolest because the Arlington Police Department temporarily blocks off the road for all of the cyclists. We number somewhere close to 60 cyclists.
This is not a typical bike ride. This is my first bike ride wearing clip in shoes with pedals. Did I make it in time for the ride? In short, yes. Did I nearly fall with my bike to the ground trying to unclip and stand up at an intersection? In short, yes. (If you are a cyclist, do you remember your first few times using clip in shoes? How did it go?)
We proceed to Military Road, a natural and uncompromising series of hills. My heart pumps fast and I sweat. I attempt to chat with a few fellow cyclists along the way. I fear my need for oxygen might have hindered what could have been some great conversations. I take my fill of hills and leave to head home.
Ambition takes hold…
I do not relax when I get home. I urge myself to don my swimming trucks. The Washington and Lee High School pool is one block away from my house. I give in to my ambition’s desire to wear myself out for the day. I swim for 30 minutes and do (12) 25 meter laps.
I still need to work on my breathing technique, but I think I have improved. I will see how Thursday morning’s swim practice goes before making any solid claims about improvements.
A welcoming sofa…
The short walk home is quickly followed by a shower and dinner. I have accomplished workouts in all three disciplines. I am not exhausted, buy my body is in need of rest. I relax on the sofa for a while to go over my accomplishments and watch the news.
I think this whole triathlon thing will be fun and most importantly achievable.
I rode my bike for more than an hour and a half this morning (7/4) though a good 40 minutes or so was probably puttering around the White House, the Washington Monument and the U.S. Capitol. No one was out around 6 a.m. except for police and plainclothes secret service agents. (It is a little hard to blend it when no one else is around.) Many of the roads around DC were closed to traffic so I could pick up some awesome speed and get down into my third position (not sure if that is the official term, but where you use the bottom part of the handle bars).
