"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.
So as I'm getting back into the workout routine, I'm starting to wonder a a about a few things. Lately I've been wondering how long is it going to take me to complete a sprint triathlon? Since my goal is to finish the triathlon without stopping during any of the legs, I'm trying to figure out how long I need to keep moving. In training, I figure that I should be able to keep up some sort of activity for at least as long as I think it will take. Does that make sense to anyone except me?
So what do I need to prepare for? Am I going to be out there for an hour, two or maybe 4? I mean, at this point, I'm out running for 50 minutes and I'm pretty much spent. I don't have much left in me. I know I'm training and all and I plan on working on my performance, but come on really, what's realistic?
I'm definitely going to have to do some trial and error work here. I haven't had the chance to test the swim and bike yet. I know I can run a 5K in less than 30 minutes, so that's a start. Although, that is a fresh 5K - not after swimming and biking. I'm guessing the bike will probably be close to double that. That assumes I can ride at 13 mph average. And what a out the swim. 15 minutes maybe? So what's that get me to, an hour and 45 minutes? Does it make sense to plan my training around these times?
Here is how I plan on estimating my split times. Its a pretty basic approach to the whole thing. Nothing technical here.
1. Complete each individual distance and see how long it takes me to do it fresh. This should give me a pretty basic idea of the time required for each split. 2. Practice completing the full individual distances as often as I can. This shouldn't be too difficult considering I'm only training for a sprint at this point. Plus this is a confidence builder. It will be a big boost to my confidence to know that none of the splits by themselves will be enough to bring me down. 3. Once I'm proficient at each distance, I will start combining them. For example, swim then bike, or bike then run. This will give me some idea as to how much the combined affects of the splits will impact my individual times. Again another confidence builder. 4. Eventually, I should be able to complete all three back-to-back-to-back. And this will be the ultimate test to verify that I'm ready. I don't think that the triathlon should be the first time I complete the full distance. That's it. Like I said, no rocket science here. Take baby steps and build my confidence as I go.
As I currently have it planned in my insane schedule, I intend on doing the full distance several times in the weeks prior to the triathlon.
"I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." - Muhammad Ali
My schedule is kind of crazy...but who's isn't Right? Between work, family and working out, I don't have a lot of free time. I'm a pretty early riser during the week - mostly because I have to be. My carpool for work leaves for work at 5:00AM. And by the time I get home its almost 5:00 PM. Once home, its the kids homework, sports, girl scouts and on and on. Somewhere in there my wife squeezes in her workout. (She is currently rocking P90X). By the time 9:00 rolls around the kids are heading off to bed (hopefully) and I'm usually online again for another hour of catching up on work emails.
But wait a minute, I didn't even talk about my workouts. That's because I squeeze them in when I can. I typically wake up at 3:50AM and am out the door by 4:00 for a morning run or ride. Until recently, that has been it for working out, except on the weekends. But with summer coming up, and the triathlon looming in the not to distant future, I really need to step it up.
Thankfully, my wife has been very supportive of my triathlon endeavors. During the summer, I'm planning on riding two nights a week after work as well. It will be nice because I have recruited one of my coworkers to ride with me as a training buddy. He is not training for anything in particular, he just likes to ride. On the other nights, (weather permitting), we will be at the pool. We belong to a local community swim club. Our club has a lap pool as well as a general pool. So when the kids are playing, hopefully I can start cranking out some swim workouts.
So, Over the last several days, I have been working on putting together a workout schedule. It's easy to say, I'll run 30 minutes this day and I'll bike 60 that day and so on. But until you really lay it out on a schedule, you have no idea how that will really impact your daily life. With an increase in frequency of my workouts, and my wife has her workouts to get in and all the kids activities, finding time to make everything work can be a challenge. Heck, its been hard enough to find time just to put together the workout schedule.
I like to use Google Calendars for my planning. I find that it is a great tool for this purpose. We already have a family calendar where we keep track of all our goings on. It's nice to have that synced up to our phones as well so we can each see the calendar wherever we are. For the workouts I simply created a separate workout calendar that I can overlay on the family calendar to see how well things align. And its all right there at one time. When things come up that need us to change plans, we can see everything that is impacted at once and adjust accordingly. It is very convenient.
It does take bit of work to set up, but when its all done, I find it motivating to have the schedule in front of me. I know exactly whats expected on any particular day. I know what workouts I'm planning on doing and when. I will post a copy of the schedule somewhere on this blog, if I can figure out how to do it.
We all have a lot of things going on in our lives. So, how do you make your schedule work?
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.