Just One More Step

Upwind vs Uphill

Last big run before the Disney Marathon:

21 miles at 8:58/mile pace.

Running Upwind is harder than running Uphill.

'Nuff said.

posted by M @ 2:09 PM 0 comments

Coach Jim Answers

I decided to posit the same questions I asked in yesterday's post to my coach, Jim, and he came through with an answer:

Mike:
There is a balance point at which the body is most efficient. With experience, this begins to occur naturally and is referred to as “self-selected cadence (SSC).” If you carry too high of a cadence, you can run out of heartrate. At too low a cadence, lactic acid concentrations in the muscle increase at a higher rate than they can be effectively cleared and fatigue develops. The best way to verify that your SSC is the most efficient is to do a series of identical TT’s bracketing that SSC by plus and minus 5-10 rpms.
Something to try in a future Computrainer session(?)

I can see where this is leading--more TT's!

But I think that will be a good thing. Making sure that the SSC is the most efficient point not just the most comfortable point should yield dividends. The next follow-up is to see if the SSC heartrate also translates into running as I am finding that no matter which of the two sports I am training, my HR likes to be in the mid to upper 160's.

Hmmm.

posted by M @ 1:27 PM 0 comments

Too Many Questions

Over/unders were the order of the day last night. The Computrainer profile looked like a castle wall with three 10 min intervals of five 2 min efforts cycling from 95% to 105% of threshold watts. I thought it would be pretty wicked but it turned out not so bad. I never thought I'd consider the 95% level as a rest point but after riding at 105% it sure was a relief to drop back even that small amount.

During the ride, one thing I noticed, was that my HR did not hit the 105% level and topped out at the 102% level each time. However my cadence was about 85 rpm--10 RPMs slower than my usual 95 rpm interval pace. This got me wondering if there is a sweet spot of balance between the heart and legs and how do you find it? Had I been allowing my legs to coast during the previous interval sessions by spinning faster thus transferring all the work to my heart/lungs? Is there a point where you can spin out the heart--i.e. be riding at a threshold HR level while still not riding at true threshold watts? Is there a natural level that your body self selects regarding HR and adjusts the work the legs are doing to get it there and keep it there? I don't know.

Anybody have any thoughts?

posted by M @ 2:56 PM 0 comments

"Got'er Done"

Greetings from the Hamster Track!!

Once again I spent Tuesday running an indoor 10k. It turned out OK except for some heartburn during & after the run. Not sure if it was the water I was slurping after each couple of miles or lunch. (That's every 20 laps. I need more fingers or toes to go further!) But as a good friend says "Got'er Done!"--at 7:30's too! Happy with that. Especially after Sunday.

You know, the 8 degree outdoor temperature Sunday. Yeah, that one, where I was supposed to do my first 20 miler. Well it turned into a Hamster Marathon with 4 miles on the indoor track, 4 miles on the treadmill, 4 miles on the track, 4 miles.... you know it was just as long & boring on Sunday too. But I "Got'er Done!" The times there were lousy, though, with the last mile at nearly 11:00mins. I figure it was a dehydration bonk. That's why I tried so hard to drink last night during my run--as short as it was.

I seem to be one of those people that have this thing against drinking. (Water. Against Drinking Water!) Anybody else have that issue? I'm always forgetting to slug a swig while I'm running or biking. I can even be carrying a bottle and find excuses for not drinking out of it. Weird, I know. This on top of the fact that I am definitely a heavy sweater. I'm one of those people that leave puddles under the spin stations and have those salt streaks in their pant legs and jersey sleeves. I take salt tablets during long rides, use gels with the 4 x Sodium labels and find I'm less prone to cramping now. (I remember driving home from one century ride having to use the cruise control as an accelerator since my right leg had cramped so badly.) But, no matter how much I tell myself to drink, it just won't happen. I'd welcome any suggestions on how much/how often and whether anyone else has the same problem I have.

With the Disney Marathon coming up, this is one issue I'd like to be able to say I "Got'er Done."

posted by M @ 12:21 PM 0 comments

Smiling over Spilled GU

What craziness! Sixty degree weather in November--In Chicago! I know I shouldn't complain but......, well, now I'm going to have even more trouble adjusting to Winter training. I'm still on my plan preparing for Disney. Still running four days, biking two and swimming one--though truth be told, with the fine weather this week, I added a 30 mile bike ride OUTSIDE(!) on Friday and skipped the Saturday swim.

Sunday's long run was easy--except for getting into my gel pack. I don't know who invented the Hammer gel package but I've got a thing or two to say to him. I know its cute--looking like a mini claw hammer and all but I WOULD LIKE TO GET TO THE GEL INSIDE, PLEASE! I tried using my sweaty hands but they just slipped off. I tried using my teeth but they just ripped off part of the hammer head leaving the gel pack sealed securely. I turned the pack around to try ripping open the bottom--no luck. Finally, FINALLY, I was able to pry open the smallest of holes and squirt some gel out----all over my hands. Ugh. Then, when I stopped to throw away the sticky trash, I ended up throwing away the top to my water bottle as well. Ever try to run ten miles with an open bottle of water? I squished the neck closed a small as I could then tried to hold it as vertical as possible. Mixed blessing, I suppose. Though I lost most of the water during the run, it did wash my hands clean of the spilled gel!

As I was nearing home, I passed a neighbor who, on my outbound leg, had been using the nice weather to finish his Fall clean up and was now putting up his Christmas lights. He remarked "You've been gone a long time." I smiled back and said "Fourteen Miles today."

"That's a Looong way" I heard him say. "That's a long way."

I just smiled bigger and thought , "....Just One More Step...."

posted by M @ 3:14 PM 0 comments

Report Card

It has been a bit busy around here but in a "Good Busy" sense. Work has been solid as we try to finish everything up for the Holiday's. At home we're preparing for KaliGirl's Mom to arrive for Turkey Day. It will be good to see her again. DiverBoy is out of school this week--after bringing home A's and B's on his first quarter report card. Way to go Boy!!

My report card for this week's training would receive a "Passing" for most of the subjects:

Swimming: 1600m on Friday in 36.5 minutes. Felt good but a bit slow in hoped for time. I know we're not concentrating on this discipline yet but I'm glad we're keeping it in the rotation at least once a week.

Biking: Intervals, Intervals, Intervals. I changed saddles Saturday on my TT bike from the Arrione Tri to a more road bike Selle Italia Gel with much relief all around. I also took in my road bike for some well deserved pampering at the shop. With the new TT bike receiving most of the attention these days, I think RB was feeling a bit neglected. But after a bath, new chain and bar tape and all the fresh lube.....See--I still love you!

Running: Four days a week, every week until Disney. Recovery "Run-as-you-feel" days, Power work on the treadmill, Speed work through Fartleks and Long Distance on Sundays. This past Sunday was a 17 miler that was finished in 2:27 at an 8:30 pace. I practiced taking gels every 4 miles or so and carried a bottle of water along as well. Other than being tired and a bit sore after, the run went very well. I didn't even walk when fueling! This week is a consolidation week so I will only have a 13 miler for a long run. (Did I just say ONLY when talking about a half marathon distance?? Sheesh--the mental training must be ahead of the physical training.)

Anyway, with the report cards posted on the fridge, the conferences over and family on the way, its time to wish all a....

posted by M @ 1:20 PM 0 comments

Golf Lessons

Its been a long time since I've played any golf. My sister is a great fan of the sport and gets out quite often. I used to play a bit in support of my work (Seems that business does get done on a golf course. Sometimes!). But, over the past 3-4 years or so too many other interests (like swimming, biking and running) have filled up my time.

Once, while standing in the tee box waiting for the foursome ahead of us to finish, I was chatting with a customer about his club selection. All day long, while the rest of us would use our driver to attempt winning the "Tiger Woods Look-A-Like" contest with the mightiest tee shot, he would pull out his 5-iron and lob his ball into the center of the fairway. And while the rest of us would be chasing our balls out of the rough from behind the trees with our 3-irons, he would take his trusty 5-iron and lob his ball further down the center of the fairway.

"You see," he said to me, "Golf is a simple game. Its all about making progress towards the flag."

I thought about that day alot this weekend as I went through my workouts. I'm just lobbing my ball further down the fairway. Getting closer & closer to that flag.

posted by M @ 12:46 PM 0 comments