Thursday, April 29, 2010
Getting Out The Door
There was no way in hell I was getting up at 4:45 to run 11 miles this morning unless I was already committed to meeting Radgowski at Springbrook. Thank god for that as it was probably best feeling long run of the year so far, we kept the pace mostly in check and managed to stay within 15 seconds a mile through all of them except the last two, those we had to up the pace a little as the legs were still feeling good and the Nequa Cross Country team met up with us on the path.
This was huge as I had a good pace on Monday at Water Fall Glen but I never felt good actually I felt pretty much like shit the entire time, I wasn't really feeling it when I got up this morning, had an average CT class yesterday on the bike and just overall need a good workout to get things mentally back on track. Today it took the first mile to start to enjoy the run but after that it was cake. This is what I love and hate about running, some days you never know what your body is going to feel like until you are out and committed to it. That is why half the battle is always just getting out the door.
I decided yesterday to run the Palos Half Marathon this Sunday which will book end the week with half's as I am still running the Indy Half on Saturday (one of the best races I have ever done, best organized race ever and how many times do you get to run around Indy Motor speedway). The longer runs are coming around, the swim is solid for now and hopefully this winters work on the bike is paying off. Race season is almost here, time to cross off some goals.
This was huge as I had a good pace on Monday at Water Fall Glen but I never felt good actually I felt pretty much like shit the entire time, I wasn't really feeling it when I got up this morning, had an average CT class yesterday on the bike and just overall need a good workout to get things mentally back on track. Today it took the first mile to start to enjoy the run but after that it was cake. This is what I love and hate about running, some days you never know what your body is going to feel like until you are out and committed to it. That is why half the battle is always just getting out the door.
I decided yesterday to run the Palos Half Marathon this Sunday which will book end the week with half's as I am still running the Indy Half on Saturday (one of the best races I have ever done, best organized race ever and how many times do you get to run around Indy Motor speedway). The longer runs are coming around, the swim is solid for now and hopefully this winters work on the bike is paying off. Race season is almost here, time to cross off some goals.
Wednesday, April 28, 2010
A Lot Going On
I think I have started writing a new post about ten times but something always comes up and I have never seemed to finish them lately. Therefore here is a quick recap of where things are at right now.
- Work sucks lately, way to much going on right now at all crazy hours of the week. Can't wait for this project to get done as it is severely impacting my right to swim, bike and run when I want to.
- 10K's hurt! A group of us ran a 10K a couple of weeks ago. I set a new PR which was suprising as I have not been running as much as I should be. I was also really suprised at how damn sore I was for the next couple of days. (In all fairness I did follow up the race with two hard swim efforts which could have contributed to the sore legs)
- Was able to get out and run Waterfall Glen on Monday, my weekly goal of running that place is still on pace. Ran it backwards (well what I consider backwards), saves some tough hills for the end which is not good.
- Radgowski and I have been staying consistent with running our weekly 5.5 mile loop in the morning at Springbrook. There is something so refreshing about getting your run done at so early in the morning. Makes the whole day better, tomorrow up the ante as doing two loops. Pacing is the target area. All 11 miles should be within 15 seconds.
- Starting all kinds of household projects which is adding to the madness that I have going on right now in our life, guess we figure it is better to get it done now than when a newborn comes this fall.
- Indy half marathon is a little over a week out, Galena tri is four weeks out and than wham a Half IM a month for the next three months. Race season is here, time to pick it up a bit more. Going to race myself into shape for IMAZ.
- Cross bike is built and ready to ride. Need to get some pedals and take it out for a test ride. I am leaning towards the Egg Beater SL pedals but not 100% sold yet. Looks like I may have to try a few cross races this fall.
- Swimming takes a two week break starting this weekend, going to use the extra time to finish some household projects, increase the bike riding and mentally prepare for hitting it hard again once it starts up. We have been swimming pretty damn regularly since November 2 or 3 times a week usually over 4000 yards a session.
- My niece, nephew, sister and brother in law are coming for their annual three week Iowa vacation starting in early June, can't wait as I haven't seen them in forever. Landon is pretty excited as well.
- CT Class this morning sucked, everyone hurt, seemed like no one had the legs and almost all of us blew up at the some point. The way I look at it, if you don't push yourself to see what you got you will never know. Sometimes you can stay on the edge, other times you go over.
Friday, April 16, 2010
Morning Runs
The last three or four weeks I have been meeting Radgowski one day a week or so to run the Springbrook Prairie reserve before work. I have probably ran more miles on this 5.5 mile loop than anywhere else on this planet. It use to practically be in my backyard.
Well here is the joy of running with someone, last week when I headed out I didn't feel great but the legs came around as the miles increased so the times weren't bad. I think Matt was hurting a bit but I told him our average and he pushed through to the end. We both knew we were towards the end, we had each other to push us and we knew we would have some decent times to set the bar for the remainder of the summer.
Now fast forward to yesterday, after doing the Computrainer Class on Wednesday, followed up with the 9.5 mile run at Waterfall Glen and swimming last night I wasn't to positive on how the legs would feel this morning.
Radgowski had sent me a text yesterday that the bar has been set so we need to beat our time from last week. OK we all know I have issues with challenges especially ones that are realistically within my reach. So mentally I am set that we have to beat it and still try and negative split the miles (little wrinkles I like to throw in). We get there this morning and Matt is doubting that this is a good idea and well I am kind of up in the air, I like to make that decision after a mile or so. We head out, blister on foot feels OK, legs don't feel terrible and well it is cool and perfect for running, game on. First mile goes by, not bad, second mile goes by and feel even better, mile 3 I think Rags is starting to doubt this is a good idea but he continues on. I figure if we just up it a little we can beat our time pretty easily. Mile 4 is fairly flat so the time increases and starts a little downhill. As we hit the steep little hill right before the end, I think about Galena and try to just sprint up it, that hurt but was the perfect ending. This is a prime example of why I think running, biking, swimming with someone or groups is the best way to increase your fitness. It motivates you to get out and do it, usually it pushes you harder than you would by yourself and is almost always more enjoyable.
Here is the comparison of the two weeks. I will use this as my gauge to try and decrease every month from now until November.
Mile 4/16/10 4/6/10
1 7:30 7:53
2 7:26 7:29
3 7:29 7:24
4 7:24 7:23
5 7:12 7:21
0.56 6:51 7:03
Total 40:55 41:27
Avg 7:21 7:27
Distance 5.56 5.55
Well here is the joy of running with someone, last week when I headed out I didn't feel great but the legs came around as the miles increased so the times weren't bad. I think Matt was hurting a bit but I told him our average and he pushed through to the end. We both knew we were towards the end, we had each other to push us and we knew we would have some decent times to set the bar for the remainder of the summer.
Now fast forward to yesterday, after doing the Computrainer Class on Wednesday, followed up with the 9.5 mile run at Waterfall Glen and swimming last night I wasn't to positive on how the legs would feel this morning.
Radgowski had sent me a text yesterday that the bar has been set so we need to beat our time from last week. OK we all know I have issues with challenges especially ones that are realistically within my reach. So mentally I am set that we have to beat it and still try and negative split the miles (little wrinkles I like to throw in). We get there this morning and Matt is doubting that this is a good idea and well I am kind of up in the air, I like to make that decision after a mile or so. We head out, blister on foot feels OK, legs don't feel terrible and well it is cool and perfect for running, game on. First mile goes by, not bad, second mile goes by and feel even better, mile 3 I think Rags is starting to doubt this is a good idea but he continues on. I figure if we just up it a little we can beat our time pretty easily. Mile 4 is fairly flat so the time increases and starts a little downhill. As we hit the steep little hill right before the end, I think about Galena and try to just sprint up it, that hurt but was the perfect ending. This is a prime example of why I think running, biking, swimming with someone or groups is the best way to increase your fitness. It motivates you to get out and do it, usually it pushes you harder than you would by yourself and is almost always more enjoyable.
Here is the comparison of the two weeks. I will use this as my gauge to try and decrease every month from now until November.
Mile 4/16/10 4/6/10
1 7:30 7:53
2 7:26 7:29
3 7:29 7:24
4 7:24 7:23
5 7:12 7:21
0.56 6:51 7:03
Total 40:55 41:27
Avg 7:21 7:27
Distance 5.56 5.55
Thursday, April 15, 2010
WFG & a New Toy
My new goal of running Waterfall Glen Forest Preserve every week until the end of May got off to a painful start last night. Waterfall Glen is a great place to run, it has hills, it is a 9.5 mile loop and for the most part fairly wooded. Waterfall Glen is also a hard place to run, it has hills, is a 9.5 mile loop and usually kicks my ass. Yesterday after CT class I headed straight to work, (don't worry we have a gym at work so I could shower) with the plan of heading to WFG right after work. This means that I had to pack my Jeep the night before which looked like I was going on a road trip but all just one day of training. I had all the stuff to ride in the morning including my bike, had my stuff to shower and clothes for work and clothes to run in after work. Well turns out in all my prepacking the night before and to try and get to bed at a decent time as I get up at 4:30 to ride, I forgot socks to run in. Now I am at WFG ready to run and decide to just go sockless, no big deal right. This was not one of my smarter decisions but most of them aren't so oh well. By mile 6 or 7 not only was I dead ass tired from running I developed a blister on my heal, you would think by the age of 32 I would learn to make smart decisions, nope I continue to surprise myself on a weekly basis of the stupid things I do. So new mental note, no more running sockless unless it is a race in my flats.
Now to more fun and exciting stuff, just because, no real reason, not really needed but I don't care, I have decided to add a new bike to the stable. This time it is a Giant TCX 0 Cyclocross bike from the guys at Endure It! . This should add some fun come September and October training for IMAZ when I want to mix things up for a bit of a variety.
Now to more fun and exciting stuff, just because, no real reason, not really needed but I don't care, I have decided to add a new bike to the stable. This time it is a Giant TCX 0 Cyclocross bike from the guys at Endure It! . This should add some fun come September and October training for IMAZ when I want to mix things up for a bit of a variety.
Wednesday, April 14, 2010
CT Class this Morning
As I look back on posts from last year, I like to use my blog as kind of a training journal. I used it to track workouts, state of mind and just things that were going on and where I was at mentally and physically month to month. Well this year I have been not following that same structure so I am going to make an effort to get back to it.
This mornings Computrainer Class at Endure It was solid.
15 min WarmUp
5 min @ threshold (292 watts)
3 min recovery
10 min @ threshold (292 watts)
5 min recovery
10 min @threshold (293 watts)
5 min recovery
5 min @ threshold (314 watts)
The best part of the whole workout was the last 5 minutes felt the best, not sure why but I am positive I could have done another 5 minutes and still held 314. I think the legs on the bike are just coming around more and more, the efforts of being consistent week after week since November is starting to show. The numbers may not increase as drastically but hitting the numbers is becoming easier.
This mornings Computrainer Class at Endure It was solid.
15 min WarmUp
5 min @ threshold (292 watts)
3 min recovery
10 min @ threshold (292 watts)
5 min recovery
10 min @threshold (293 watts)
5 min recovery
5 min @ threshold (314 watts)
The best part of the whole workout was the last 5 minutes felt the best, not sure why but I am positive I could have done another 5 minutes and still held 314. I think the legs on the bike are just coming around more and more, the efforts of being consistent week after week since November is starting to show. The numbers may not increase as drastically but hitting the numbers is becoming easier.
Tuesday, April 13, 2010
Fun times at Masters
Now that I have had two cups of coffee I feel pretty good this morning but man last nights masters class was fun. I love Monday's as it is distance night, my quads usually aren't dead tired from CT class the day before and we usually swim around 4500 yards.
Last night we mixed some stuff up. I had lead on the first set which was some number of 200's why Keating was on his usual 20 minutes into class potty break in my new lane and I look at the time as we are turning for the first 100, 1:11 whoops a little fast so I slow it down a bit. The next one I tried to maintain a consistent speed, seemed to work out alright wasn't totally winded but seemed like a good effort. After the 200's, Coach Sue decides to put me in the other lane so Rick can suffer and I can lead one lane and Brian can lead the other lane. That is a really bad idea, I admit I like to find someone who is faster and try to hang with them. Tonight this was Keating, last year it was Pour and because of this I think it has helped my swimming a ton. My goal the entire set of 300's and 400's was to not let Keating get that far ahead and if close try to catch him on the last 50. Yes, the 400 was a challenging effort but it was fun. I do think somewhere on the workout it did say something about 75% but it also had a 90% on there as well. Really is there that much difference in the pool between 75% and 90%, not for me. Now 90% and 50%, I can see that. I think I really have three speeds, 50%, 90% and all out (which only really lasts for 100 maybe with a high chance of foot or leg cramps).
So needless to say I think last nights swim was a good wake up and was one of those workouts where you know you did some solid efforts.
This weekend I am running a local 10K here in Naperville, considering the half-ass approach I have been taking to running lately should be interesting. I have a goal time so we will see how it works out. That be an eye opener though on where I need to put in some solid work.
Last night we mixed some stuff up. I had lead on the first set which was some number of 200's why Keating was on his usual 20 minutes into class potty break in my new lane and I look at the time as we are turning for the first 100, 1:11 whoops a little fast so I slow it down a bit. The next one I tried to maintain a consistent speed, seemed to work out alright wasn't totally winded but seemed like a good effort. After the 200's, Coach Sue decides to put me in the other lane so Rick can suffer and I can lead one lane and Brian can lead the other lane. That is a really bad idea, I admit I like to find someone who is faster and try to hang with them. Tonight this was Keating, last year it was Pour and because of this I think it has helped my swimming a ton. My goal the entire set of 300's and 400's was to not let Keating get that far ahead and if close try to catch him on the last 50. Yes, the 400 was a challenging effort but it was fun. I do think somewhere on the workout it did say something about 75% but it also had a 90% on there as well. Really is there that much difference in the pool between 75% and 90%, not for me. Now 90% and 50%, I can see that. I think I really have three speeds, 50%, 90% and all out (which only really lasts for 100 maybe with a high chance of foot or leg cramps).
So needless to say I think last nights swim was a good wake up and was one of those workouts where you know you did some solid efforts.
This weekend I am running a local 10K here in Naperville, considering the half-ass approach I have been taking to running lately should be interesting. I have a goal time so we will see how it works out. That be an eye opener though on where I need to put in some solid work.
Tuesday, April 6, 2010
Wow It Has Been Awhile
Man where has the last month gone? I have been busting my ass at work as things right now are the craziest they have been in the four years I have been there. I suppose good busy though as it is all new business but the time lines are unreal and have really been impacting my free time. It seems that has especially had an impact on my weekends lately which in turn has been impacting some of my training. I am still finding time to fit it in just not as much as I would like right now. Hopefully things slow down by July so I can really start hitting things hard for Arizona.
I know I am not quite where I want to be running yet but I still have some time to improve on that before Buffalo Springs in June. The end goal for the year is and will be Ironman Arizona so I have some time to get things going still. Matt and I have got out twice in the last week to run Springbrook before work which is always a great way to start the day, having 5.5 miles in before 6:45 is a good feeling. KNowing you have a quality workout in before everyone else starts there day is always a plus and kind of motivates me for some reason. I mean everyone always asks when do you fit all this in, honestly a lot of it is done before most people roll there ass out of bed. I love summer, love that it is light early, seeing all the joggers and cyclists out enjoying the morning and being able to get things done and still have time with the family.
I have also discovered during all the craziness at work that if I skip a couple of days with no workouts and I am much more stressed, irritable and worn out by the end of the work day. If I can get in a quick 45 minute run, swim or something it usually does wonders for my mind and tolerance of certain individuals at work.
Also part of the stress is that we will be adding to the Beert clan come October, that means I will be racing IMAZ with a 1 month old so that should be fun. Initially they thought it was twins but I must have someone looking after me as it is only one, that was close. The way I look at it Amy will be home for maternity leave the last month of training so I should really be able to enjoy some quality training time but somehow I don't see that happening, good thjng that should be the start of the taper.
I know I am not quite where I want to be running yet but I still have some time to improve on that before Buffalo Springs in June. The end goal for the year is and will be Ironman Arizona so I have some time to get things going still. Matt and I have got out twice in the last week to run Springbrook before work which is always a great way to start the day, having 5.5 miles in before 6:45 is a good feeling. KNowing you have a quality workout in before everyone else starts there day is always a plus and kind of motivates me for some reason. I mean everyone always asks when do you fit all this in, honestly a lot of it is done before most people roll there ass out of bed. I love summer, love that it is light early, seeing all the joggers and cyclists out enjoying the morning and being able to get things done and still have time with the family.
I have also discovered during all the craziness at work that if I skip a couple of days with no workouts and I am much more stressed, irritable and worn out by the end of the work day. If I can get in a quick 45 minute run, swim or something it usually does wonders for my mind and tolerance of certain individuals at work.
Also part of the stress is that we will be adding to the Beert clan come October, that means I will be racing IMAZ with a 1 month old so that should be fun. Initially they thought it was twins but I must have someone looking after me as it is only one, that was close. The way I look at it Amy will be home for maternity leave the last month of training so I should really be able to enjoy some quality training time but somehow I don't see that happening, good thjng that should be the start of the taper.
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