I’m 1/2 way through through my “first week back” meaning I’m back to two-a-day workouts and am definitely feeling the effort. Muscles are sore and tight from the weight workouts, and I’m dragging a bit from the tri-specific work. To combat the “first week” burnout, I’m drawing from past experience and telling myself that these sensations are normal, and part of the early adjustments to higher volume training. While getting up and down stairs is a problem and getting up out of my office chair is painful, I’m also seeing that my fitness hasn’t totally fallen off a cliff. During yesterday’s brick workout my legs were pretty sore and tight from Tuesday’s PlyoX workout. However, once I got on the bike, I was able to put some decent power down and finish the 20 mile loop in a bit over an hour. The bonus surprise occured when I got off the bike. My legs were still sore and tight, and I wasn’t sure how the run would turn out. Within 2-3 minutes my legs opened up and I was able to run the full 3.3 mile out-and-back at a decent 9:31 clip. It felt really good to push the pace a wee bit just to see what would happen, and have my body respond positively. It felt like welcoming back a friend from a long separation.
The numbers are moving in the right direction, almost 2# down and 1.4%BF lost. I think that the CrossFit is really working as I’m feeling a lot stronger. I was feeling tired yesterday afternoon, when I went to run, but once I got out on the road the legs opened up and felt really strong. I’m also noticing my shorts and swim suits are tighter across the quads & hamstrings. That’s a good feeling! My diet feels just about right. Not ravenous at any time, lots of fruit & veg and meat. Simple, clean diet. I’m allowing my self to indulge in regular coffee (as in, “Coffee, Regular” to the NJ folks) and I’m actually feeling BETTER for it.
I get bloodwork done today, so we’ll see if the REST of the numbers are moving in the right direction as well.
I’ve already signed up for the Fireman Ironman Camp 17-19 June, but am now considering the Endurance Nation camp the prior weekend as well. I ‘ve got friends going to both camps so I’ll have people to hang out with. I won’t be training for an Ironman, or any long course tri in 2011 but the camps are a lot of fun. I figure that the back-to-back big weeks will make a big deposit in the bank of HTFU, but will take a big chunk out of vacation time and cash flow. I still think it will be worth the time and travel!
Started back to strength training today. Per my usual routine, I’m starting with the Body For Life strength training for the first three weeks, then launch into P90X, but only the strength training/core routines. I find that after a long lay off from strength training, I need to rebuild some strength before moving into P90X and the BFL workouts are perfectly suited. I can usually knock them out in about 45 minutes, hitting all the major muscle groups in each session. I’m going to skip the P90X aerobic workouts since I’ll be getting plenty of aerobic work with the 1/2 marathon training.
The MAFW picnic rides were cancelled today due to rain. I was really looking forward to my first brick workout in a long, long time and was pretty disappointed when the rides were cancelled. On the way home I suddenly realized that Ironman Wisconsin was going on today, so I decided to do an “indoor brick” on the CompuTrainer and the treadmill. When I pulled the tri bike off the hooks in the basement I noticed that it still has the IMWI and Tri-Bike Transport stickers on the frame, both tires were completely flat and the bike was covered in a thick layer of dust. I don’t think I’ve been on that bike since the race. So I pumped up the tires, and loaded up the IMWI course on the CompuTrainer. I also noticed that the workout room had cobwebs hanging from the corners and most of the light fixtures. I supposed that was fitting as my workout room and my body appear to be in the same shape.
I rode for an hour at a nice aerobic pace, then hopped on the treadmill for a planned 20 min run. After about 13 minutes the achilles started to ached so I cut the run short (15 min). It’s a long way from being Iron Fit, but I’ve dusted off the cobwebs, literally and figuratively.
Getting back in the game: “You have registered for the Nov. 21st – Philadelphia Half Marathon: http://www.philadelphiamarathon.com/
Time to start training!
Fitness wise, I’ve lost an entire year. I made some attempt to train and race through the 1/2 marathon in April, but after that I didn’t do much at all. This was mostly due to total mental block, but increased work stress, heavy school loads and a slow-to-heal-injury played into the mix.
Now that vacation is over, and I’m healing up fast I’m considering signing up for the 1/2 marathon in Philadelphia. I’ve got a copy of Hal Higdon’s training plans and it looks do-able, though possibly a bit of a stretch considering my current lack of fitness. I’m meeting with the doctor tomorrow for a follow up from my PRP 6 weeks ago. If it looks like my achilles is healing up well, then I’m going to go for the November race.
I finally decided that I needed to kick my own ass out of my funk. The weather forecast all week called for a spectacular day for Sunday, so that became my target. If I could just make it through to Sunday I’d be ok.
So this morning I slept in a bit, ate a big healthy breakfast, and then got out for a nice & easy bike & run. For some reason I wanted to ride the dirt roads through the horse farms of Bedminster, which means I needed to swap the slicks for knobbies on the Surly. Normally that’s a big PITA, but this morning I was in the flow and everything went smoothly.
I made it up and over Schley Mtn easy enough, and when I came across the River Rd. Park bridges, I came across this lovely sight:
I got home with a bit over 21 miles, switched to my VFF’s and headed out for a quick brick run. This was the 1st time I’ve been outside in the VFFs so I kept the run short. They felt pretty good on the sidewalk, but really GREAT on the mushy grass. I could really feel my toes trying to paw into the turf. My run HR was a bit higher than normal, but that was to be expected after the long time off.
23 miles running, with some fartleks and hill work tossed in, plus three P90X workouts (Chest/Back, Plyo, Arms). Next week I’ll be stepping up to big-boy work: 31 miles running w/more fartleks and more hills, 5 P90Xworkouts (Chest/Back, Plyo, Arms, Kenpo, Back/Legs). I’m anticipating a very sore and tired Greg this time next week.
I’m also hoping that my shock/fork will come back from Push Industries soon. Conditions were excellent this week for winter MTB. I don’t want to pass up more great opportunities for off-road, off-season riding.
School started back up yesterday. Two management classes this semester. Leadership in Technical Teams, and Strategic Planning. Both instructors are very engaging and are leaders in their field, the texts look pretty good and our classes are now split up into two smaller groups. Our team was adjusted a bit. There are three original team members and one new Spring 2010 student joined our group. So now we have two women and two men in our group, and appears to be a solid group.
I pulled the rip cord, and bailed out of the Philly Marathon. My 20 miler on Sunday told me that trying to pull a sub-4hr 26.2 was not gonna happen. Sub-5hr would be questionable. Sure, my legs weren’t fresh, but it still hurt way too much to run that slow on a flat forgiving terrain. I’m bummed because this means that I didn’t follow through on my goal of a sub-4hr marathon in 2008. Most of my other goals were met, in that I set PRs at all my races, and really improved some times in my 10k and 13.1 runs.
So now it’s officially the “off season”. I’m not doing any coached, structured training, but I am planning on some new routines. LOTS more MTB this fall/winter. Maybe some ‘cross if I can find some group rides or some classes. If not, I’ll put together a barrier and practice mounts/dismounts in the back yard.
And this: P90X For Nov/Dec/Jan.
I’ve heard a lot of good things about this workout. I’ve got no idea where I’m going to hang the pull-up bar, but I’ll figure out something. Since each workout is an hour long, I’ll do them in the AM before work. I’ll still try to get out for at least one swim/bike/run each week and then go long bike/long run on the weekends.