Hey Hey, we are in May! There is only 4 weeks to go to the marathon, so our schedule will be three more weeks of ramping up the distance, then doing a 1 weekish Power-Taper to be ready for raceday. The only complication this week is the Lethbridge Sprint triathlon on May 10 (Sunday), so I will need to do some kind of mini-taper before it arrives.
Monday: Triathlon Resistance - 1 Hr
:Swim 30 minutes
Tuesday: Tempo Tuesday! - 8K of tempoing
Swim - 30-45 minutes, at Talisman center in the 50M pool
Wednesday: Triathlon resistance - 1 Hr
:Milers on the Shaganappi hill. We have to run this hill in the race, so lets go train on it. 8x1m@T - one mile up the hill, one mile back down perhaps.
Thursday: 10K of recovery run, so easyish
: Swim Lesson - 30 Minutes
Friday: Nothing at all for lunch - have a business presentation that goes to noon anyway
: Swimming with Helen - 30 minutes
Saturday: Cycle 1 hour
Sunday: 500m of swimming, 20K on the bike, 5K run - 1:20 of intense effort
Sunday, May 3, 2009
Thursday, April 30, 2009
Thursday, and swimming lessons
Had another swimming lesson today, and it was interesting. Lea? Leigh? was my instructor, and we had no set thing that we were going to work on. I started out by doing a few lengths and letting her critique my technique, so to speak. On the first few, she commented that I needed to keep my elbows higher, but other than that, said my technique was excellent. My kick is still weak, so that my bum is still low in the water, and therefore dragging too much.
We did a count of how many strokes it take me to get from one end to the other, and it takes 30 strokes. She wanted to work on improving that, thinking that 20 strokes to cross 25 meters would be a good target. It would require a really long stretch, and good pull and good technique, and therefore a good target.
We worked a bit on my technique for breast stroke. If I remember, when I first did it, I had absolutely no coordination, and was floundering immediately. Now, I get good propulsion on the kick, she said my head level in the water was just about perfect, only thing that I might do is take some extra time in the glide. I did find that when I am gliding in the breast stroke, I am really straining in my legs to stretch out as much as possible, and my quads were almost done after a few lengths. This is weird, as there is lots of time to relax in there, and therefore, the quads should not be burning at all. Another thing to work on, spending more time in the glide, and relaxing the legs so that this is an easy stroke.
All in all, a good lesson. I first got in the pool in mid february. In just shy of three months, I have huge improvement, so this swimming thing just might be doable. Still searching for my rhythm though, but it feels like its really close now. Practice makes perfect, and thats it what the next few days will bring, more practice.
Time for more sleep. Seems thats the one part of the training that I am not paying attention to, and we should talk further about this topic...
We did a count of how many strokes it take me to get from one end to the other, and it takes 30 strokes. She wanted to work on improving that, thinking that 20 strokes to cross 25 meters would be a good target. It would require a really long stretch, and good pull and good technique, and therefore a good target.
We worked a bit on my technique for breast stroke. If I remember, when I first did it, I had absolutely no coordination, and was floundering immediately. Now, I get good propulsion on the kick, she said my head level in the water was just about perfect, only thing that I might do is take some extra time in the glide. I did find that when I am gliding in the breast stroke, I am really straining in my legs to stretch out as much as possible, and my quads were almost done after a few lengths. This is weird, as there is lots of time to relax in there, and therefore, the quads should not be burning at all. Another thing to work on, spending more time in the glide, and relaxing the legs so that this is an easy stroke.
All in all, a good lesson. I first got in the pool in mid february. In just shy of three months, I have huge improvement, so this swimming thing just might be doable. Still searching for my rhythm though, but it feels like its really close now. Practice makes perfect, and thats it what the next few days will bring, more practice.
Time for more sleep. Seems thats the one part of the training that I am not paying attention to, and we should talk further about this topic...
Wednesday, April 29, 2009
Vive la Resistance! Wednesdays workout
Resistance training today. Lindsay has been reading the instruction manuals again. Ended up by myself, with my training partner recommending to her that 'she go really hard on me, since I was by myself'.
First Grouping:
Then lots of stretching, working the hips to stretch them out. Good workout!
Evening run, got together with Geoff, and we did our 10K of fartleks. We picked up another runner, Sandy, who is also training for marathons. it was good, called three or 4 farts, mixed it up a bit, threw in some strides, multi-gear shift up and downs.
We also met up with Ken Hill, he of the six-in-sixty fame (http://www.sixinsixty.ca/). He will be running Calgary as well, and was just back from Boston. For a now 61 year old guy, he is amazing, and I hope to be running marathons that fast in another 16 years as well.
First Grouping:
- 3 sets of 20 chest press using the long straps on the weight cage, You lean forward at about a 45 degree angle, and they end up kinda like pushups. You can adjust the difficulty by how far back you place your feet. We ended up going farther back each set.
- 3 sets of 30 pullups using the straps. These are somewhat like body rows, knees bent, leaning back, and pull upwards.
- Deadlifts - 45 lb bar, with 15lb on each side (75 lbs total).
- One legged squats to the bench. On one foot, other extended forward, lower bum to the bench and up. Knee does not go over toe, so that you are extending bum outward as you lower.
- Planks on the BOSU, holding for 2 minutes the first time, then 90 seconds after. Did the roll to the side, and raise one arm after 80 seconds of holding.
- Shoulder press, 1 set with 15lb bells (15 reps), then 2 more sets with 17.5 lbs, only made it to 12 each time.
- Lat pulldowns. First set of 15 with 85lbs, then adjusted form so that I was pulling bar all the way down to chest, 2 sets at 70lbs (15 reps)
- Did one set up hip work, where you start hands on floor, one foot outside hands, other foot extended backwards. Now switch, jumping to new position. Again. for a count of 20.
- Back extensions on the BOSU. You lay across the bosu, and raise your upper body as high as you can, then lower. Do that 15 times.
Then lots of stretching, working the hips to stretch them out. Good workout!
Evening run, got together with Geoff, and we did our 10K of fartleks. We picked up another runner, Sandy, who is also training for marathons. it was good, called three or 4 farts, mixed it up a bit, threw in some strides, multi-gear shift up and downs.
We also met up with Ken Hill, he of the six-in-sixty fame (http://www.sixinsixty.ca/). He will be running Calgary as well, and was just back from Boston. For a now 61 year old guy, he is amazing, and I hope to be running marathons that fast in another 16 years as well.
Tuesday, April 28, 2009
Tuesday Training
Ahh, plans meet the wall of reality. I only swam today at lunch, as I was still feeling really tired, and an all over tired kinda lethargy. Thinking that this is a sign, and realizing that good workouts don't often happen when you are tired, I cut back today, and only swam.
With this swimming thing, I feel like I almost have it. The new form is starting to feel natural, breathing to the left side is almost easier than the right side, hands close, elbows high, shoulder blades squeezed. There is a lot to think about. Oh yeah, and think about your breathing. Or don't think about your breathing. Now if only I could stop thinking that I will run out of air soon.
Perhaps I need to stop thinking that swimming should be easy, say that it is a hard workout, and treat it like pushing through any other kind of hard workout, and get er done. and maybe over time, what is now a hard workout will become next years good workout and the following years easy workout, much like has happened with running.
At least I hope so.
With this swimming thing, I feel like I almost have it. The new form is starting to feel natural, breathing to the left side is almost easier than the right side, hands close, elbows high, shoulder blades squeezed. There is a lot to think about. Oh yeah, and think about your breathing. Or don't think about your breathing. Now if only I could stop thinking that I will run out of air soon.
Perhaps I need to stop thinking that swimming should be easy, say that it is a hard workout, and treat it like pushing through any other kind of hard workout, and get er done. and maybe over time, what is now a hard workout will become next years good workout and the following years easy workout, much like has happened with running.
At least I hope so.
Monday, April 27, 2009
Monday Training - Apr 27
Resistance
Pushups on the balance board, the new funky one, got 2 sets of 20 done, and 1 of 16.
Hamstring curls on the machine.
Adductor exercises, where you hold a medicine ball between your knees while raising your bum
Rotator cuff, internal and external rotation.
Lunges around the track, and hopping down the track as well
Rob said his legs were really sore, and mine were a touch weak as well. so she really did go easy on us.
Swimming - I just feel like I am so close to getting it, but not quite. Lots of practice with Pull-buoy, did a few lengths of kick work on my back, but not much more. Goal for tomorrow is to apply some brute force and ignorance to the problem. Lets gut out several lengths in a row, breath every second stroke if necessary, but keep pushing it until you find a rhythm.... Or drown!
Pushups on the balance board, the new funky one, got 2 sets of 20 done, and 1 of 16.
Hamstring curls on the machine.
Adductor exercises, where you hold a medicine ball between your knees while raising your bum
Rotator cuff, internal and external rotation.
Lunges around the track, and hopping down the track as well
Rob said his legs were really sore, and mine were a touch weak as well. so she really did go easy on us.
Swimming - I just feel like I am so close to getting it, but not quite. Lots of practice with Pull-buoy, did a few lengths of kick work on my back, but not much more. Goal for tomorrow is to apply some brute force and ignorance to the problem. Lets gut out several lengths in a row, breath every second stroke if necessary, but keep pushing it until you find a rhythm.... Or drown!
Training Schedule for week of April 27, 2009
Monday: Triathlon Resistance - 1 Hr
:Swim 30 minutes
Tuesday: Swim 45 Minutes
Cycle easy after work, machines at the YMCA
Wednesday: Triathlon resistance - 1 Hr
:Fartleks for Fun - 1 hr
Thursday: Nothing for Lunch, Nothing at all HAHAHAHAH
: Swim Lesson - 30 Minutes
Friday: Fartlek Fridays - 1 Hr
: Easy Cycle in the evening? - Depending on Weather - 1 Hr
Saturday: Swim with Helen - 1 Hr
: Cycle 2 hours
Sunday: 26K LSD - 2.5 hours
:Swim 30 minutes
Tuesday: Swim 45 Minutes
Cycle easy after work, machines at the YMCA
Wednesday: Triathlon resistance - 1 Hr
:Fartleks for Fun - 1 hr
Thursday: Nothing for Lunch, Nothing at all HAHAHAHAH
: Swim Lesson - 30 Minutes
Friday: Fartlek Fridays - 1 Hr
: Easy Cycle in the evening? - Depending on Weather - 1 Hr
Saturday: Swim with Helen - 1 Hr
: Cycle 2 hours
Sunday: 26K LSD - 2.5 hours
Sunday, April 26, 2009
Sunday, and the Police Half
What a race, and what a training run!
I started at 6:52 am, leaving my front door on my run. I calculated that it was almost exactly 10K from my front door to the starting line, so I did an easy run there. Took about 1 hour, which was the pace that I want to run it at. However, once I got there, I planned to find a bathroom, and eat a gel. That was all I planned, and it was ultimately my downfall.
I arrived on time, found and empty bathroom, found the start line, and had my gel (which I almost choked on because Rob found me and patted me on the back as I was about to swallow). Also found Helen at the start line, which was kinda cool too. But what I did not do was any kind of stretching. Well, about halfway (or less) into the race, my legs just ached, and even advil did not help. It was impossible to accelerate, and just keeping a 5:00 ish pace was tough.
I finished in 1:50. Geoff finished in 1:44 and change, and he felt it was a really tough race as well, lots of hills and such.
On one hand, this does not bode well for the marathon, if I cant even hold last years race pace. On the other hand, I recovered quickly, and I have never done this half marathon race well, particularly when using it as training for a marathon. So, shake it off, treat it as a good training run, and be done with it.
I started at 6:52 am, leaving my front door on my run. I calculated that it was almost exactly 10K from my front door to the starting line, so I did an easy run there. Took about 1 hour, which was the pace that I want to run it at. However, once I got there, I planned to find a bathroom, and eat a gel. That was all I planned, and it was ultimately my downfall.
I arrived on time, found and empty bathroom, found the start line, and had my gel (which I almost choked on because Rob found me and patted me on the back as I was about to swallow). Also found Helen at the start line, which was kinda cool too. But what I did not do was any kind of stretching. Well, about halfway (or less) into the race, my legs just ached, and even advil did not help. It was impossible to accelerate, and just keeping a 5:00 ish pace was tough.
I finished in 1:50. Geoff finished in 1:44 and change, and he felt it was a really tough race as well, lots of hills and such.
On one hand, this does not bode well for the marathon, if I cant even hold last years race pace. On the other hand, I recovered quickly, and I have never done this half marathon race well, particularly when using it as training for a marathon. So, shake it off, treat it as a good training run, and be done with it.
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