156 Days Part 2: Friday Night Bike Ride and TRX

Yes, a sign that I am now old is that instead of pondering how I am going to fulfill my weekend nights of good times I now look forward to a nice workout knowing I can sleep in past 4 am the next day.

Last night(Friday) I hooked my bike up to my trainer to see how the knee would handle a 30 minute ride. During the day I made my way to Kaminski for some ART. Dr. Walden is amazing. He tested out a few other places on my body to see if there was possibly another reason for my knee pain. He agreed my seat position was going to make a huge difference(hopefully). He also tested my abs by having me try to raise my leg and resist his hand pressure. While doing so he checked my leg strength and something with my ab. I don’t know all the technical lingo, but he found a problem, ran my body through some pain and tests and I walked out feeling so much better. I am always amazed by the body when I come to see Dr. Walden in terms of how so many parts of the body work together to make simple things happen.

Last night around 9 pm I jumped on the bike. My workout was pretty simple for the first week

30 Minutes of Riding with cadence above 100

I knew right away my knee was feeling better. I have not been able to push above 100 cadence since Jan. 24th when my knee locked up big time.

While riding I realized many things
– I am starting from scratch on the bike as my butt was sore 15 minutes into the ride
– I was tired from pedaling 100+ after about 13 minutes
– I am glad I am starting 31 weeks out where I can gradually build my base and threshold on the bike and run because I need
– As much as I don’t like to admit it, the knee injury has been a wake up call to do things right and gradually. I just want to go all out and go big, but the body cannot handle that. It is about doing things in small steps and taking care of the body

I was able to finish the ride with success. My knee was sore the last 5 minutes which is to be expected. I was happy to be able to ride 25 minutes at 100+ cadence and feel good. This is a big step in the right direction.

I finished the 30 minute ride knocking out 10.58 miles with an avg. cadence of 101

After my bike ride I headed to the other part of my basement where I have my TRX set up. It is nothing pretty, but it allows me to get the job done. I completed two rounds of the TRX workout. I have plans of going three rounds next week, but two rounds is good for the first week. This makes you sweat bullets and for as simple as it looks, it is a tough workout. I did not have a way to time myself so I just went with straight sets tonight. This might have been harder with sets.

TRX Crunch – I really like this one, but it sure is not that easy
TRX Hamstring Curl to TRX Hip Press Combo – I still hate this one and I find it very difficult to perform. It really stresses my hammies and I feel like they are going to cramp. I have some work to do.
TRX Oblique Crunch – OMG!
Overhead Back Extension – I think I need to work on this one more because I did not feel much from this exercise.
Balance Lunge – This was good for my legs
TRX Lunge – a big challenge working on balance and proper form.

I performed sets of 10 for all of these except the Oblique Crunch where I performed 8 on each side.

At the end of set 1 I added
Push-Ups with hands in TRX
Bicep Curls

This took about 15-20 minutes and I felt good. I am a little sore this morning as I stretched out some muscles that I have not stretched in a while. It was a good night of working out.

For the weekend I still need to get in

– 60 minute bike ride in Z2(I don’t know my HR Zones, but need to get a Power Meter for my bike)
– a long run – my running is above the basic levels so I don’t want to lose too much. I plan on running at least 90 minutes, but nothing more tomorrow morning.
-One more TRX workout

I am supposed to play in a basketball game Sunday as well. I will see how the body feels. No need to tweak my body trying to live my glory days on the hardwoods.

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158 Days – TRX Training Wake Up Call and IT Band Stretch

Here is the plan I did last night during halftime of the Duke – North Carolina game. I busted out my TRX to work on some strength. I have neglected this for quite some time and it was very obvious during the workout tonight.

The focus of the workout today is functional strength. Ensure you maintain controlled movements and only continue each exercise while you can maintain perfect form. Do not rush the exercises and focus on total core and specific muscle recruitment. Ensure you warm up with 5 – 10 minutes of light cardio activity and dynamic stretching to prepare the body for the routine.

Repeat 3 to 4 rounds with 1 to 2 minutes of complete rest between exercises. Remember, perfect form throughout.

TRX Squat – This felt good to get back in lifting mode. This is just body weight, but it felt good

TRX Single Leg Squat – Wow! I could not maintain balance even with the TRX as a balancing tool. This was  wakeup call as to why maybe my knee hurts. I need to get my body tuned up. Glad I started this.

Hamstring Curl to TRX Hip Press Combo – This one kills me. It really puts some major stress on the hammies and the knees. The key is good form. This was was brutal.
TRX Situp – Felt good here, but still tough.

Hamstring Curl to TRX Hip Press Combo – Yes, again!!!!

Atomic Push Up – This one makes you sweat for sure. Great challenge

Power Pull – Great way to end the circuit.

I only did two rounds. I did not want to overdo it for the sake of my knee. Two rounds was plenty and I was done in 15 minutes. Glad I forced myself downstairs to get this done.

I did some stretches for my IT Band

Sitting IT Band Stretch

Foam Roller Stretch -Ouch! Ouch! Ouch!

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Training – Week 11 – Week 9 of Marathon Training – Tuesday – Weights and 4 Mile Run EZ

Woke up early this morning to meet one of my buddies at the Y this morning. Had a miscommunication or he just did not show up as I looked around and did not see him. I was to give him my concert tickets to Motely Crue and Poison this weekend as we will be out of town. I figured I was already up so I might as well do something with myself so I did a very short 20-25 minute circuit of weights. I worked on chest, arms, shoulders, abs, and back completing two sets of 10-12 for each.

After lifting I went out and knocked out a 4 mile EZ run. My body feels drained. My quads are still dead tired from the Bix race and my feet are hurting while walking and running. I took the run very easy running at 8:28 pace completing the 4 miles in 33:53.

I am going to rework my run schedule again due to my body just not feeling the greatest right now. I had planned for a 7 mile run tomorrow with a 16 miler on Thursday before taking Friday and Saturday off, but there is no way my body can handle those two runs without risking injury or going backwards in my training. I think I will take tomorrow off, run the 16 miler on Thursday(temps are supposed to be somewhat cooler) and then finish the week with the 7 miler and a 5 miler sometime Friday – Sunday.

It felt good to lift some weights. I have not done that much this summer, but something I need to slowly incorporate into my training along with TRX and all the running. I just need 40 hour days to get everything in.

I am also in pursuit of a road bike. I am hoping to get out today and test ride a few. Right now I have my eye on the Trek 1.5, but I also know that the 2012 lineup of bikes will be coming out soon as well. Patience is the key, but I am ready for a bike and beginning the journey of learning that whole sport(I am clueless)

Stay cool today and continue working to GETTING IT DONE!

One final note – over at Crashing the Course website – http://www.crushingthecourse.com/?p=485 you can see the obstacle for the Chicago Urbanathlon. Looks like they are adding a few more things this year. Anyone up for the challenge? I will be there looking to improve my time from last year.

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Training – Week 11 – Week 9 of Marathon Training – Monday – Frustration to Feeling Fine

What a run today. I always find it hard to get back to running solo after a race. This was even more of a challenge after the Bix 7 race when there was 15,000 runners all around.

I woke up early to run before the heat kicked in. I have to shuffle my original plan of running this week around as we will be heading back home to Indiana to see my parents. I have to make sure I get my long run in before heading out so this changes things up quite a bit. I have been working on slowly migrating my long run to the weekend after having those occurring during the week the last month or so. I need to get them back to the weekend as school starts for me next week.

This week I am scheduled for 39 miles of running. I would also like to get a few bike rides in this week and I HAVE TO get some core work in as I have been neglecting that lately.

Today I had a 7 mile run. My shins, calves, and that area from the calf to the ankle(I call it the “Cankle”) were very sore this morning. It hurt walking this morning.

The first few miles I felt terrible. I was mentally out of sorts, my body hurt, and I was breathing terrible. I just was not feeling it and I could not get into any sort of balance. I had some negative self talk about not being able to run 7 miles and basically I was just a mess. I quickly became frustrated for the weakness of my mind and feeling like crap after being so strong just two days prior.

I was also trying to teach my body to not depend on water and gel as often as I usually fuel myself. That was not helping matters. At 3.5 miles I grabbed some water, grabbed so chews, and decided to quit being a sissy and just run. Finally, at mile 4.5 where I had the nice rolling hill I despise I told myself to tackle that hill and just take it easy home. I destroyed the hill and from that point I felt great and just ran. I was breathing smooth and even, running faster, and finally enjoying what I was doing. I wanted to keep going at the end of mile 7, but I made myself stop to not overdo things.

During the run I had further frustrations as my water bottles kept flying out of my water belt. I had two bottles with me just in case I needed them. How frustrating to have to stop, turn around, grab a bottle, and then get back in rhythm. This happened three times and the last time was right in the middle of 18th street while I was sprinting between cars. I was ready to chuck those bad boys.

I went through a wide range of emotions during this run starting from frustration and anger with little bouts of further frustration with the water bottles to finally feeling really great and not wanting to stop. The joys of running! In the end I stuck to GETTING IT DONE!

I ran the 7 miles in 57:45 which is a 8:14 pace finishing the final mile in 7:22.

This morning I also ordered myself a Live Uncommon Shirt from the great organization and group of people over at www.liveuncommon.org. I am hoping to promote this at my building this year with staff and students and see if we can help promote the cause and get kids more involved in their health and lives. Another example of people working hard to GETTING IT DONE!

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Training – Week 10 – Week 8 of Marathon Training – Tuesday – 3 Mile EZ Run

Today I am scheduled for a 3 mile run at an easy pace to help my body recover from the 13 mile run yesterday. I was so tired last night after sleeping terribly and getting up at 3:45 to run. I was still tired this morning. I woke up early again, but laid in bed until about 5:30 or so before getting up. I continued to lay around until around 6 before getting up and running.

You would think a 3 mile run would not be a problem for me to get done. I was having one of those mornings where I was tired and not motivated to run. Not everyday can one be excited to lace up and hit the pavement.

However, I did get going, but I think my shoes I wore teaching yesterday gave me shin splints(they are super old and in bad shape). My legs hurt the first part of mile 1, but I finally loosened up and decided to pick up the pace and push a little bit. I wanted to see how my body would respond to running at a faster rate than normal in case I need to kick it in high gear for the Bix 7 Saturday.

I ran the 3 miles in 22:56.

Mile 1: 8:14
Mile 2: 7:28
Mile 3: 7:05

My heart rate stayed pretty low during the third mile which is a great sign my body is making adaptations to my training.

I came home and was able to get about 20 minutes of core work done on the TRX before getting ready for school.

Not a bad morning. I still have two more runs to get in before Bix Saturday – a 5 mile and 3 mile. I hopefully can get rested up and quite feeling so tired. I just feel worn out all the time. This is probably due to some bad sleep lately.

Tomorrow I will be posting my goal times for the race. I have given this much thought and think I have things dialed in. Without goals it is hard to strive on my quest to GETTING IT DONE!

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Training – Week 10 – Week 8 of Marathon Training – Monday – 13 Mile Long Run

I had to reconfigure my running schedule this week to make sure I get my proper training in for my marathon, but at the same time leaving my body rested and ready for the Bix 7 race where I am hoping to accomplish one of my many goals this year (I will have a future post about my thoughts and goals for the Bix 7 race).

This weekend things were busy and looking ahead at my schedule I am realizing that life is going to become quite hectic going back to school and trying to get my three kids off to two different babysitters and all the things that come with being a parent.

Anyways, I had to wake up at 4:00, but I slept like crap all night and got up at 3:45 to eat some waffles and a cup of coffee before starting off on this run. I had to knock this  run out early in the week so I rest my legs for the race Saturday. I had to get out early this morning because I am teaching a Moving to Middle class this week where we help upcoming 6th graders learn about the building, get their lockers, become comfortable with staff, etc.

I took off on my run about 4:40 and felt pretty good. I wanted to have a run where I had some easy miles, but some where I pushed a little bit to get my body ready for an upcoming half marathon race and also to help my body learn to push when tired.

I ran the 13 miles in 1:48 which is a really good pace for me running a 8:21 mile pace. I started mile 1 at 8:41 and ended with mile 13 being a 7:35 mile pace. You can see I had a wide range of running times. I mixed in some mild hills to work on pushing when tired. I did have to stop once to refill my water bottles. I cannot believe how much I sweat. It is quite gross, but I sweat mass amounts and therefore need to keep my body hydrated.

Watching and examining my HR% I am starting to see a slow decrease in my heart rate when pushing at the higher rates. It also helped that it was in the mid 70’s this morning and not hot.

This was a great run. I had some mental breakdowns early on around mile 4(I had a bad mile) and later around mile 9. But I fought through those and once I did I became pretty upbeat and positive and the results reflect my mindset by how my running times increased/decreased.

The rest of the week will be some shorter runs and I MUST GET SOME CORE WORK DONE! I did not get my TRX work in this weekend as planned and with the storms yesterday I fell short of getting my 60 total miles in for last week by not getting my 9 miles on the bike done.

I look forward to a great week and a great race Saturday. Continue striving to GETTING IT DONE!

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Training – Week 8 – Week 6 of Marathon Training – Saturday – 3 Mile EZ with Brick Workout

I wanted to get one more bike ride in this week. For some reason I feel like riding the bike has really helped my leg power and stamina in my training. Maybe it is just in my head, but it helps keep my legs loose and I do feel better after riding.

This morning I rode longer than what I wanted. I ended up riding 12.3 miles after running into the Hy-Vee Iron Kids Quad Cities Triathlon. This ended up being a very cool obstacle because what better way to be pulled off your course than to see kids of all ages working like mad on their bikes in the race? It was cool to see as I was trying to navigate my way off their course.

So I rode 12.3 miles in 52 minutes stopping at home to make sure the kids were okay and not destroying their mother. I hoped for a one minute transition, but ended up with a 7 minute transition. As I was leaving the house to run after gaining clearance I noticed our pool overflowing with water. My son has turned on the hose, but forgot about the pool. As I was turning off the hose and trying to remove the excess water I soaked my shoes so had to go back inside to get my other pair of shoes and then take off. My legs were starting to tighten up by this point, but I was finally off on my run.

I took the run very easy running the 3.12 miles in 24:37 which is a 7:53 pace. I was not trying to push hard as I know I have my work cut out for me Monday with my 20 mile run which also happens to be the hottest day of our major heat wave we are experiencing. That should prove interesting.

This was a great little workout putting me at a little over 35 miles of running for the week, a little over 24 miles on the bike, one TRX workout, one push-up workout, and two more push-up workouts with one more TRX core workout to get in by tomorrow night. Another great week of training. This has been a big week, but I know I will have time to recover next week when hanging out in water parks in Wisconsin Dells.

Week 6 is almost done for the week and another week of GETTING IT DONE! I just need to get my push-ups and TRX core workouts in. Have a great weekend.

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Training – Week 8 – Week 6 of Marathon Training – Wednesday – Active Recovery

Wednesday was supposed to be a rest day. My quads were pretty sore from the 18 mile run on Tuesday. As it approached the evening I felt like I needed to get out and work out some of the soreness from my legs. I jumped on my bike and rode 11 miles. This really helped to make my legs feel better. A good bike ride. First time really dealing with some strong winds and also first time riding during 5:00 traffic which was no fun stopping all the time. However, the ride did the job. I loosened my legs and feel much better mentally.

I also performed a TRX workout. I did a strength workout and finished with some more core exercises.  Once again I did not think the workout did much for me, but when I woke up on Thursday my upper body was sore.

This was not necessarily a rest day, but a good active rest day and got the bike and TRX done which were both needed.

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Training – Week 7 – Week 5 of Marathon Training – Sunday Workout and Week 5 Recap

Sunday I woke up ready to get back on track after not achieving my goal of running the Moonlight Chase in under 27 minutes. I was tired and sore so I decided to jump on my bike to loosen up my legs and also because I had not been on my bike all week. While riding I decided to pick up the pace a little bit and to do a brick workout. Despite the stops at intersections I was able to ride 10 miles in 40 minutes for an 4:01 mile pace. This is my best ride yet. I then jumped off the bike, had a 1 minute transition and then ran 3 miles in the heat in 23:58. My legs were tired. I was running slow and not trying to push it too much. The first mile of run I had a sharp pain in my hamstring, but is slowly went away.

Later in the day I completed the final set of push ups for the week.
Set 1: 13
Set 2: 13
Set 3: 20
Set 4: 20
Set 5: 13
Set 6: 13
Set 7: 36+(I did 40)

It was a good workout to end the week on.

I finished the week with 33 miles of running which is one more than the plan scheduled, 10 miles on the bike, three push up workouts. I did not get any TRX training in, but I will incorporate that into training this week.

This was a big week for me as I was able to break my distance record with 16 miles, set a PR on the Bix course and still feeling great afterwards, and having a minor setback with the Moonlight Chase(but still running a PR and winning my Clydesdale division). I look to this week being another good week of solid training working on stretching and strength and conditioning.

GETTING IT DONE one day at a time.

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Training – Week 6 – Week 4 of Marathon Training – Monday & Tuesday – Recovery, Time Goals, Body Fat %

I am entering week 4 of my marathon training. This week the miles will be scaled back to 24 total miles. My long run will scale back to 10 miles. This will give the body a chance to recover slightly after a good three weeks of pushing my frontier of my limits. This is a great time for a recovery week as my body is tired and sore from the race and all the pushing I have been doing lately.

With that being said I may go over my mileage slightly as I want to get a practice run in at the Bix at 6 for the big Bix 7 race coming up on July 30th. I ran the race for the first time last year and I ran the race in 58:19. I have my sights on a better time than last year. That is my major goal – to be faster – and just need to dial in a time for myself. A couple practice runs will help me make a decision for my goal. Also, running the Moonlight Chase on July 9th – a 4 mile run – will help me gauge at what rate I can push my body without crashing. For the Moonlight Chase last year I ran the 4 miles in 32:02 which is an 8:01 mile pace.

I was reading my post from the Moonlight Chase from July 11, 2010 where part of that post I shared the following:
I ran the Bix at 6 in 67 minutes which I was very pleased with considering that I am still not in the greatest shape. Last night (Saturday) I ran in the Moonlight Chase. This is a flat 4 mile course in Eldridge. I set a new personal best with my mile pace by finishing in 32:20. This is an 8:05 mile pace. I increased my PR by 11 seconds where my previous best was 8:16. So I was very happy with myself. The hardest challenge is that I am supposed to run 5 miles today and I am very sore. I did sign up for the Bix so I have to prepare for that race and there is not backing out now. So far, so good and I am still on the right path to achieving all my goals. Off to drink another cup of coffee, some coconut water and to the road to run. Maybe I will see you out and about running.

I have forgotten completely where I started and where I am currently with my running. To be honest I never thought I would still be running. I need to go back and read my training posts to do some more reflecting on my progress. This time last year I was starting my training or really running for the first time where in the month of June last year I logged a total of 19 miles for the month and was struggling.

This has reinforced that through trial and error, success and mistakes, maintaining my mental toughness I can turn into a somewhat average runner. Looking at the results from the Moonlight Chase race last year and thinking this year I want to run under 28 minutes is crazy. That is 4 minutes off a time that was a personal best this time last year.

This leads me to my first two days of running this week. On Monday I had a 3 mile easy run. I was looking forward to this as my legs and body were dead from the race on Sunday. However, as I took off in the afternoon in the hot sun I decided that I needed two work on two things:
1. Running in the summer heat as the Moonlight Chase is at night.
2. Running and pushing through the times the body feels tired and legs heavy.

I decided to push my body a little(probably not very smart) and see what I had. It was obvioius right away that I did not have much as I had to really fight to run fast. I ran the 3 miles in 21:01 which is a 7 minute mile pace. This is where I want to be for the race. I am not sure if I can sustain that rate of running for 4 miles, but I am going to try.

Mile 1: 7:24
Mile 2: 6:44
Mile 3: 6:51

I also did a TRX workout titled Endurance. It did not feel like it was that hard of a workout, but today I am sore in places in my core that I did not know existed. I also completed my 100 Push-Up Challenge Training by doing the following
Set 1: 13
Set 2: 17
Set 3: 13
Set 4: 13
Set 5: 19+(I did 30)

It was a good day of work.

Today(Tuesday) I felt very tired. My body hurts and I am sore. I ran the 4 miles easy as suggested. I ran the 4 mile run this morning in 31:09 which is an 7:47 mile pace. It felt good to work out some lactic acid and soreness. My joints hurt so I look forward to taking tomorrow off from running. Wednesday will be good to let the legs rest before the practice Bix @ 6 on Thursday.

Anyways, this has turned out to be a long post, but as I pursue my goal of completing a marathon it is important to take time to reflect, work on the small challenges along the way, and stay realistic and positive with my training.

I hope you are working towards a goal and that you are making progress. Continue to GET IT DONE!

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