Sunday, January 31, 2010

Easy weekend.....

I laugh when I say that because 9 mile run on saturday and an 18 mile or so bike ride today isn't what some would say easy. I had an excellent time showing my newbie triathlete friend Andi the cycling ropes today. My wife (what a trooper for riding in a chilly Jeep for 2 hours both ways), best friend Karl and his wife (and a great friend by her own right) went for a ride today. They live in Antelope Valley and we live in Vegas. We met half way in Yermo, CA. The world famous Peggy Sues diner not far from Calico ghost town. We had some open roads to practice with. Then breakfast. Great times great friends and I just know Andi is going to be one helluva triathlete.

This week I am doing a mini-taper for Sundays Surf City half marathon. I am gonna give it a go to try and run under 2 hours. The forecast at this point is calling for 60% chance of rain. In Huntington Beach, CA thats nearly a guarantee. I will run some, get some kettle bells in, and some weights and some strength training too. Then off to CALI for some fun near the water. QUOTE:

“Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.”
Stephen A. Brennan

Plan is in place, do you believe?

Thursday, January 28, 2010

Kettle bells are legit and semi-literature review...

So the young kids are saying legit for things they find impressive. I am impressed with Kettle Bells. I did one intro workout thinking I would have an easy time-WRONG. It was very challenging and my legs, trunk, and core felt it. Interestingly enough I felt the same muscle groups sore that I struggled with at the end of my long bike rides. I will incorporate this kettle bell activity into my weekly plan. Kettle bells are legit.

I say semi-review because I cannot find my article that I wanted to review to include more details but this particular study has shaped the way I think of endurance training. Here is how the study went. They took 10 stud triathletes, 10 stud cyclists, 10 stud swimmers, and 10 stud runners. They had them perform max VO2 testing in each event running, swimming, and cycling a week apart. Although max VO2 does not translate to performance, what it does tell us is about how hard the persons body was working depending on the event. What they found was that each discipline expert had the highest VO2 in that event (cyclists had the best VO2 max of all the athletes in cycling) and that the triathletes had the second best VO2 max of all the other non expert athletes (cyclists>triathletes>runners>swimmers in cycling). Of the VO2 max's the running VO2 was the hardest of all the 3 disciplines. It went running>swimming>cycling. So what we gather is running VO2 max translates to the other disciplines but they do not translate to running. I am putting this theory to the test by using my pre-triathlon season to run a marathon. In the meantime also try to build aerobic endurance/economy in running and see what my bike and swim do as a result. Here is how my week went:
Monday-Run 3 miles easy and kettle bells-legit
Tuesday-Weight training and core
Wednesday-Skipped my run to sleep
Thursday (today)-4 mile run. 4 miles in 38 min. Including busting ass up a hill at about 8:15 pace for 1/2 mile during the last 1/2 mile. NICE. Shorter long run planned for saturday. Small taper for the Surf City 1/2 marathon. Sub 2 hours? hmmm......QUOTE:

Those who think they have not time for bodily exercise will sooner or later have to find time for illness. ~Edward Stanley

Where is your time spent?

Sunday, January 24, 2010

Long Run....

My journey to the LA marathon is coming nicely. Is it fast? NO. What it is is long and steady. The route we have been using contains longer, steeper, and more hills than the race. It is fair to say that I am not having any pain but I did have the overwhelming feeling that I should get off my feet. I didnt want to stand, walk, or run anymore. That said I pushed it. Another thing I find very interesting is how easy it comes to push. When I stood back and guessed what would be harder as I progress to Ironman I thought the 1/2 Iron distance would be easier than a marathon. So far not the case. I went 18 miles and if I was pressed to go longer I could have. Slow, may be walk some but I can go longer. My wife was able go 16 with some tightness and slight pain but handled it well. I am proud of her for her fighting spirit. She is tough.

I have 2 weeks to Surf City and when I looked down at about the 1/2 marathon time I was 10 min away from my goal. I had walked some with my wife and troubleshooted her ankle and also stopped for traffic lights and water. I am thinking that I am going to be able to give it a go. I have a shorter long run next week, then the 1/2 marathon. This week I will have a recovery run on monday, gym/weights/spin?, wednesday speed?, thursday easy?, rest friday, and saturday may be long progression run?

I am sorely missing the bike and swim right now. I am taking an unorthodox approach to triathlon offseason or now preseason but I am concentrating on my fitness. My resources tell me that the run fitness will translate to swim and bike but not the other way around. I hate the trainer and I hate the cold too. Quote:

“The most successful men in the end are those whose success is the result of steady accretion. It is the man who carefully advances step by step, with his mind becoming wider and wider - and progressively better able to grasp any theme or situation -”
Alexander Graham Bell

Friday, January 22, 2010

Running in the rain...

For those of you east coasters this is not that big of a deal. In fact, I read how much you loathe training in the elements. Well for here the heat is our element. A change from heat to rain is welcomed. In fact Id say glorious. Even though Karl presented a good treadmill workout, I had 2 runs in the rain and I got to use my rain gear I picked up one day for super cheap. Who uses rain gear in Vegas? I DO! Here it goes:

Monday-Rest and recovered from my long run on Sunday. Had 2 very sore legs.
Tuesday-Planned on a recovery run and strength training but had to save my brother from a long bike ride in flooding conditions. Jeeps come in handy indeed.
Wednesday-Planned on progression run but choose a bad route. I dont have the numbers in front of me but I planned on (6 miles total) 2 miles 9:20-9:30 and then step up to 9:10ish, then hover around 9 for the rest. Didnt happen. My 3rd mile was uphill and my unrecovered legs pooped out. 6 miles total though.
Thursday-Progression run of 4 miles. I think it was 9:28, 9:17, 8:50, and didnt see what the 4th mile was but it was way under 9. 37:00. I think around 8:30. I did not feel as tired as last week generally and muscle-wise. I felt stronger at that pace. Today I am not sore at all too. I feel good. Now rest up today (friday) and run 18 tomorrow. Yeah baby! Quote:

Pay as little attention to discouragement as possible. Plough ahead as a steamer does, rough or smooth - rain or shine. To carry your cargo and make your port is the point.
- Maltbie D. Babcock

YEAH, make your port is the point. You in it for the long haul? or just short timing?

Sunday, January 17, 2010

Boy do I LOOOVE active weekends...

I love the concept of recovering during the work week. I love that my weekends are filled with outdoor and athletic activities. This weekend I played in a softball tournament on saturday and had a long run on sunday. I played 5 games in fact we were 3 and 2. That is hard work. When I woke up on sunday I was sore about a 3 out of 10 and decided today was a good day to run 16 miles. My longest run ever! I NEVER would have been able to do that before do both things back to back. Before this chemistry change I have experienced I would have woke up to a 7 or 8 /10 soreness. Therefore, no run or at least not that long. I was tired and slow but I was able to grind it out. GRRRIIIIIIND IT. My wife wasnt so lucky. Again with the posterior tibialis tendonosis. She only was able to get 10 and will spend this week at her physical therapists office. (yea me.) Oh and a quick note, my friend Andi (short for andrea, I think) got herself a road bike and will be training for a triathlon soon! She is hoping for a few sprints and olympics this year. She is gonna beat me I just know it! QUOTE:

What lies behind us and what lies before us are tiny matters compared to what lies within us.

Walt Emerson

What lies within ANDI is a stud triathlete ready to train. YOU GO GIRL!

Thursday, January 14, 2010

Return to speed...

As the 2010 year is opening up I continue to be very optimistic. I am reaching my early goals and if things continue this way, I will be pleased. I did not make time to review any literature this week. Here is how my week has gone:

Monday-Recovery run of 3 miles
Tuesday-Ended up resting but I had wanted to do a Kettle Bell workout and core. Didn't get to it.
Wednesday-5 mile training run. Slow and sure.
Thursday (today)- I have been wanting to try my hand at the progressive run. I know that they are best for longer runs but I have been wanting to try it. Here are my splits for my 4 mile progressive run. 9:43 (wanted 9:40), 9:27 (wanted 9:20-9:30), 9:06 (wanted 9:00-9:10), and 8:43 (wanted sub 8:50). I felt strong and did not get that old muscle pain. It just blows my mind at how different I feel. I can feel that this year is going to be much stronger. Quote:

"Learn from yesterday, live for today, hope for tomorrow.”
Albert Einstein

Sunday, January 10, 2010


I am feeling the progress. I am not sure if its the 15 pounds lighter or the body chemistry change or both but boy I feel good. My running this week was effortless and fast. I started a little speed work this week. There is not a time goal for the LA Marathon but there sure is for Surf City. I want to be faster than 2 hours. Here is how the week went.

Monday-Recovery run of 4 miles.
Tuesday-Spin class and core. This particular spin class I decided to be 2 full turns of resistance ahead of the instructor. I felt awesome. No muscle fatigue at all.
Wednesday-4 mile regular old run. Kept it around 9:30.
Thursday-Hills. 4 miles. I found this trail about a mile and half from the clinic and decided I would run it. Its a gnarly up to the trail and even more up once you get to the trail. About a 400 foot gain in 2 miles! I finished the second mile in 8:30. Too fast but I felt it so I went with it.
Saturday-Long run of 12 miles. I felt really good. My wife and I run together and she wasn't feeling great. Our time does not indicate how fast we ran. Officially we averaged 10 min miles but that includes a lot of walking and hills. I was able to run this hill I usually put on the end of runs I cant normally run. I felt great. I felt SLOW at 9 min/mile pace. This week I will do more speed and see what happens. QUOTE:

“If you realized how powerful your thoughts are, you would never think a negative thought.”
Peace Pilgrim

Im getting there.

Sunday, January 3, 2010

2010's first post

I have been thinking about the thing that people do called resolutions. I find it a bit arbitrary and transparent. If the calendar and the months start over so should I? I don't get it and I am happy to say nothing for me is going to change. I have made my "resolution" a long time ago and have stuck to it regardless of where it falls on the calendar. And by resolution I mean get healthy and stay healthy. I am starting to wonder why I speak so much of what I used to do. I am learning to live in the present and think of where I am going to be in the future. I just think that it is funny to see a crap load more runners out there. HEY...WHERE WERE YOU 2 WEEKS AGO (when it was freezing)? Who knows may be they were out there. Just saying.

Blood sugar is the key to weight loss by far and away. Here I am 4 weeks since I began to eat a bit differently and I am reaping the benefits. Down 3 pounds a week for 4 weeks is 12 pounds and 4 cm off the circumference of my belly! For a guy who couldn't lose weight I think I finally figured it out. It is not like it is a destination, I realize I will never arrive there. It sure feels good to finally have a plan for ME and have it work. Here is a day in the life of RON these days with regard to food as requested.

7:30 am breakfast: A combination of fruit and protein. Here are some options I have. Small orange or pear, or small bowl of berries with a small source of protein; 2 eggs (I like them poached), small hand full of nuts with no salt, or to combine them with a protein shake.

10:30/11:00 feeding #2: Yogurt with nuts, or celery with peanut butter, or small fruit with beef jerky, you get the idea...
12:30/1:00 lunch: Salad with lots of veggies try for at least 5 serving of veggies, easy dressing with lots of chicken or turkey or some lean protein

4:00ish-same as #2

RUN/BIKE/SWIM....then immediately have some source of protein. I like the little Muscle milk lite shake that comes in a carton (its easy to mix because you don't, tastes good, very low sugar) or string cheese

6-7:00 Dinner: VEGGIES VEGGIES and lean protein cooked with healthy fat.

If I feel like it occasionally a same snack as before#2, but I have found that the better dinner I had I don't need a snack.

Here is what I am thinking, in part me and part what Bob thinks:
-Every meal has some carbs in the form of fruit or veggies and protein.
-Overall less calories in, in a healthy and comfortable way
-When you consume sugar you also consume protein to prevent a large insulin reaction
-No Gu's or during training nourishment (except for water) to ensure that your body will use fat for a source of energy in training or competition less than 3 hours.
-If there are less sugars around my brain actually functions better, I am able to eat small meals. Before I was sooo hungary that I would eat and eat until I wasn't hungary. Actually what happens with metabolically inefficient people is hunger is controlled by an area of the brain in charge of a chemical called serotonin which is secreted as a response to sugar. Therefore I am not hungary, I do not have unrelenting craving like I did, which means I can get less calories and still feel ok. before I was so damn hungary that It literally ruled my life. My relationships suffered as a result of this phenomenon. I am in control. First time ever.
-My food tastes so alive. If you eat a baked potato and you use a ton of butter and sour cream, why eat the potato? Its everything else that you like. So tasting fat is now negative and tasting fruit or vegetable I get the same rush I used to get with a burger or something. I think thats fun. Experimenting with new foods that previously were off limits because of taste or sheer self-limitation.
-OK so what about training with this way of eating? Its easier and cheaper. No special bars or gu's, on a training of less than 3 hours. If your out longer you need some nourishment. Studies show that you can only absorb 10-15% of what you consume during competition. Ya know that sloshing that goes on during the run? The excess that is not getting absorbed and quickly turns into GI stress. Over consumption. Having GI distress? No losing weight? perhaps you are YOUR METABOLICALLY INEFFICIENT TOO. If you get a metabolic efficiency test you can find out just what you should consume during training or racing. Then train that way and race like issues. Also when I finish I am not super jittery and totally hungary. How did my week go?

Monday-4 mile recovery run
Wednesday-5 mile run
Thursday-4 mile run
Saturday-Was supposed to be 16 miles long. Hung em up early secondary to wife's calf issue. We are training together and she will be happier if we keep a schedule together so I didn't go the distance. I went 7 or 8 or so. We will modify the schedule and get her calf better and move on.
Sunday-Bike ride of 20 miles or s0. My wife's first ride with clips so we practiced on some hills changing gears and managing clips. She seemed to into it. It took her a lot to get that going. She is stepping it up and I am proud of her. Meanwhile, I felt awesome. Are my bike legs rested? Hell yes but I also did not feel a muscular thing that I used to be limited by. Was my metabolic inefficiency limiting my bike? Time will tell, time will tell. I didn't look at the number yet but I felt fast. We will save that comment for a later post. QUOTE:

“Success, happiness, peace of mind and fulfillment - the most priceless of human treasures - are available to all among us, without exception, who make things happen - who make "good" things happen - in the world around them”
Joe Klock

Yes, ill take that. It IS available if you want it bad enough.