It has been a month since my first triathlon..... Aaaannnnnd I've been kind of taking a break. As a matter of fact I really haven't been working out much at all. I trained nearly a year for that one race and I am very happy with my results. I just needed some time to do something else for a little while. And well it was a nice break, its time to get back at it. I believe I can say I have officially been bitten by the race bug and I fully intend on racing again in the future.
In the works right now: A recap of my first Triathlon (Presque Isle Triathlon 2012). A new race schedule. - That's right I said schedule. Meaning I intend to do more than one race in the next year. A set of updated goals. A new workout schedule. And of course updates on gear, workouts, motivation and all the other good stuff I like to blog about.
So, what are brick workouts?
Brick workouts are the combination of two or more separate workouts back to back creating one extended workout. For the triathlete, this usually means a swim then a bike, or a bike then a run, or even perhaps all three. It is generally recommended that brick workouts are completed in the order of the race but that is not necessary.
Here are some of the Bricks Ive been running to train for my sprint. I have mainly been focusing on the bike to run transition because I find this to be the hardest for my body to adapt. I usually try to run at least one brick a week because they tend to take longer than my normal workout schedule and that's when I have time to fit them in.
Timed Brick
I keep the time somewhat shorter but I try to go as fast as possible for both portions. My focus is mostly on the transition between from bike to run so I really focus on getting my legs tired during the ride first and then getting them to adapt to running as quickly as possible
Bike 30 mins
Run 30 mins Full distance Brick Bike/Run
Full triathlon distances for both the bike and the run
Bike 13 miles
Run 3.15 miles Full Sprint Brick
Simulated full sprint triathlon distances (I built several of these into my training schedule)
Swim 0.35 miles
Bike 13 Miles
Run 3.15 Miles
Have you been running any bricks lately? How do you like to mix them up?
"The best time to plant a tree is 25 years ago, the second best time is now."
Basically, it's saying that it's never too late to start. If you want something different in your life then get started. You want to lose weight, you want to save for retirement, you want to start a business. Sure things might be easier if you had started earlier in life but, those kinds if thoughts are useless. You cant travel back in time to change your history.
Who cares what you should have started years ago. If you have a goal for your life then get started now!
I've officially started my first official running workout. Up until now I have just been..... well, just running. When I started, I could barely run a mile and it was taking me 12-15 minutes. Over time I have improved both my pace and distance, But now I'm starting to reach a plateau. At a three mile distance, I can't seem to break the 9 minute/mile barrier without feeling completely wiped out afterwards. Mentally, I feel that I should be able to run faster. I just can't convince my legs to do it. The pace I would really like to get to is around 8min/mile or better.
So, while I was complaining to my friend, a former collegiate track runner, he says "If you never change the way you are running, you will never run any differently" Wow! that almost seems obvious.... But what the heck does that really mean? Basically, what is likely keeping you back is muscle memory and mental cadence. Your legs and body get used to running in a certain way all the time and your mind gets used to seeing things move by at about the same speed. To get faster you need to break the old routine and teach your legs how to run faster.
To get started you will need to know your normal running pace. This shouldn't be hard to figure out if you have been jogging for a while. Hopefully you have been tracking your progress. I listed some helpful tools in this Resources post. Just remember, a normal pace should be a pace that when you are finished, you can still carry on a conversation.
So here is the workout I'm starting to get beyond my 9 minute barrier. Its a 4 day cycle workout.
Basic: Run 3-4 miles at normal pace. Tempo: Warm up, Run one "Quick" mile, run one mile at normal pace, run one "Quick" mile, cool down Workout: Warm up, Run 3-4 cycles of two minutes fast, two minutes 80% normal, cool down Easy: Run:3-5 miles at about 80%-90% normal pace.
Of course "Quick" and "Fast" are very generic terms. That's OK. The main point of the exercise is to break up the routine of running the same way every day. It's about getting your body and mind used to moving at a faster pace. Its also about building up your strength and endurance.
But if you are set on having a more specific target here is a quick reference:
Quick = about 10%-15% faster than normal
Fast = 40%-50% faster than normal
Here is an example using my current numbers:
Normal: 9:00 min/mile
Quick: 7:30 - 8:00 min/mile
Fast: 5:00-5:30 min/mile
So, I'm going to try this out for the next two weeks and see how it goes.
Do you have an suggestions for getting beyond the plateau?
The dictionary defines Awesome as something awe-inspiring, breathtaking, excellent or very impressive. Basically something that makes you say WOW!
I like to think of being awesome a little differently. Awesomeness is a state of mind. Being awesome is about having a positive mental attitude. Being awesome is knowing that there isn't anything life can throw at you that can keep you down. Sure you may get knocked down from time to time, but being awesome is getting back up brushing yourself off and moving forward again. It's about being able to look at any situation and find that silver lining.
Here is an awesome quote from Elanor Roosevelt: No one can make you feel inferior without your consent.
I would also say that nothing can defeat you without your consent. If you refuse to let non-awesome things bring you down, you will always be able to see the awesome in everything.
I believe that feeling awesome, and having an awesome life, starts with your attitude and your actions. If you want to be awesome, you need to think awesome thoughts and do awesome things. You need to look at things with the innocent eyes of a child - as though you are seeing them for the first time all over again.
This weekend I watched a recap of the 2011 Ironman World Triathlon Championships in Kona Hawaii. What an amazing collection of stories. From the super-athletes that can complete the entire race in eight or nine hours to the 81 year old man who didn't learn to swim until he was in his 50's to the paraplegic war veteran; it was truly an inspirational thing to watch.
I also enjoyed the stories of all the people who were running for a cause. Some were running because they had fought back cancer, others because they lost 250 pounds, others to raise money and awareness for starving children.
All of these amazing people summoning every last drop of strength and determination to finish the race really makes one wonder why anyone would give up on anything.
Simply Amazing!!
Plan Ahead
Finding
the time and a place to workout while on travel can be particularly
difficult. In order to be successful you need to have the mindset that being on
travel and away from home is no excuse for not working out. It needs
to be a priority in your travel planning. Once you have the correct
mindset, it just be ones a matter of making the time and finding a
place.
Of
course traveling can have an impact on your workout. But it doesn't
have to completely interrupt it. At the very least, pack your running
shoes and an extra pair of shorts? There is almost always a place to
run; a park, around the block, if you're lucky maybe a beach. Although, just
because you are on a business trip doesn't mean that you have to stick
to running. There are plenty of ways to get in a good workout.
When looking for a
hotel, check out the fitness amenities. Many hotels have some sort of
fitness option for their guests. This may be workout facilities at the
hotel or a partnership with a local gym. Even if you stay at a hotel
with a fitness center it may not be all that it is advertised to be.
It has been my experience that even though a hotel may have a "Deluxe
Workout Facility", it may be no more than a couple treadmills and
stationary bikes. If your lucky it might even include a universal gym.
Onsite facilities, especially the less than deluxe ones, often go
unused. So they are a good place to squeeze in a workout or two if
needed. It's better than throwing in the towel and doing nothing at
all. So, get your butt on one of those bikes an crank out a few
"miles"! Now, if you are able to stay at a little better hotel, the
facilities are often much more functional. Sometimes including free
weights and separate aerobics/yoga rooms with mirrored walls and all.
So what's your excuse now?
Swim workouts can be the hardest to
keep up with while on travel. Hotel pools are rarely swimmer friendly.
They tend to be short, super chlorinated and often outdoors (hope its
not winter). These pools are more for kids to play in than for someone
to crank out a handful of laps. If you can't handle missing a swim, or
are going to be on travel for more than just a few days, I recommend
finding a local swim club or gym.
Think Alternative fitness
There are plenty of other ways to get a good workout, without even leaving your hotel room. And hey, this way clothing is optional... Lots of hotels have DVD players already connected to the room TV's. Body-weight workouts are a great way to get in a good workout in your hotel room and a good way to mix up the workouts a bit. Bring your favorite Jillian MichaelsDVD or Sweatin' to the Oldiesor maybe even P90Xand get at it. You can also bring things like resistance bands if you feel the need to add a little extra something. They are small and easily fit into a suitcase. If your room doesn't have a DVD player, then make up your own workout. Or if you are not feeling particularly creative, there is an endless supply of workout that can be found online.
Don't Forget to Eat Right Too!
Finding the time
and a place to workout isn't the only challenge a triathlete will face
while traveling. Making sure you stick to a good diet is a must. It is
very easy to be a bad eater when traveling. You are running here and
there, trying to eat quickly. Generally, your meals consist of eating
out at one chain restaurant or another. Throw in jet lag, long days
and late dinners with customers, and you have a recipe for diet
disaster.
Keep up with your snacks. Does your hotel have a buffet
breakfast? Take a coupe extra pieces of fruit with you for the day.
They may even have some cereal bars too. That can make a good midday
snack to help ward off the hunger pangs and keep you from overeating later. I like to find the local grocery store and just buy
what I want (cliff bars, trail mix etc.). And when dinner comes around
make sensible choices. You don't need the biggest, cut if beef on the
menu. Plus restaurant portion sizes tend to be large. If its not what you'd eat at home, why do it on travel. Almost
every restaurant has at least one salad on the menu. And remember you don't need to clear your plate.
Drink Plenty of Water
Don't forget the water. Make sure you keep hydrated. To start with plane travel can be a cause for dehydration. The decreased air pressure in the cabin can cause you to become dehydrated without you even knowing it. So don't forget to drink before, during and after your flight. I know that might lead to the uncomfortable moment where you are crawling over people to get out of your seat so you can take a restroom break, but its worth it to not be dehydrated. And then there is the evil Mr. Caffeine. I usually drink a lot of coffee when I'm traveling. Mostly because I work late nights and I'm fighting jet lag. That's another reason to force myself to drink more water.
If you have any suggestions for good hotel workouts let me know.
Good luck, safe travels and keep moving.
DVD or 
or maybe even 
and get at it. You can also bring things like resistance bands if you feel the need to add a little extra something. They are small and easily fit into a suitcase. If your room doesn't have a DVD player, then make up your own workout. Or if you are not feeling particularly creative, there is an endless supply of workout that can be found online.