Monday, February 27, 2006

Take a Deep Breath!

Are you conscience of your breathing or are you like most of us and take breathing for granted and just breathe without thinking about it? Have you heard there is a correct way to breathe? These questions are to me not just to you. After reading books on Yoga, and Pilates on the Ball I began to consider how am I breathing. Is it deep or is it shallow breathing? While exercising on the Ball I am learning techniques for breathing into different parts of the body. I won't get into how to do the exercises but there are abdominal breathing, back breathing, and side breathing that I have begun to practice. I don't have the medical terminology but I do know when we inhale the good comes in and when we exhale the bad goes out. It is amazing that with breathing we release the body from tension and calm the conscious mind. Try this little exercise with me. Make sure no background noise is present inhale through the nose for a count of 4 then exhale through the mouth with pursed lips for a count of 4. Do this 3 times and let me know what you think.
12 Weeks to go!
Today is the start of my 12 week training program for the Cleveland Half Marathon Race.
I will be using the Hal Higdon Advanced Training Schedule. Of course I will modify it to squeeze swimming and biking in the schedule. Last year I used the Hal Higdon 10K schedule and was successful with it in the Cleveland 10K race.
Today's workout was a strength workout with the exercise ball followed with stretching.

Sunday, February 26, 2006

CTC meeting and Indoor Triathlon Race Recap

This weekend I had an opportunity to meet 4 fellow bloggers in person TriSaraTops, qcmier, elizabeth, and Curly Su) at our Cleveland Triathlon Club meeting on Friday night and at our club Indoor Triathlon event on Sunday. I thought meeting them online was cool but connecting a blog name to a real person was even cooler. It was very nice to meet you all.

Today's Indoor Triathlon was also pretty cool! The event consisted of 20 minutes each for the swim (25 yard), bike (spin bike), and run (treadmill). To keep the athletes moving through on the limited equipment some started first with either the swim or bike or run. I began with the run. There were 3 different treadmills to choose from. Landice was one of them and since I own one I chose to run on it. I began at 9.6 mph and only lasted at that pace for about 2 minutes after the volunteer record keeper announced our speed stating the guy next to me was at a whopping 10 mph. I bumped it up to 10. After about 5 minutes into the run and feeling good I bumped it up to 11 mph thinking that after 10 minutes I can back it down to 10 mph. Half way through the run and feeling good I decided I could hold this until 15 minutes then back down if I need to. With 5 minutes left and still running at 11 mph I thought this is my chance to win the event so I didn't back down. The effort paid off with a 3.56 mile finish.
I took a quick shower and got ready for the swim. The water was nice and warm. I was able to keep a steady even pace and for what kind of swim shape I am in I was happy with completing 38 lengths equal to .54 miles.
The spin was led by an instructor who made sure we would have fun and sweat.
Not only did I have fun on the bike but in the whole event. At the award ceremony I was greeted with applause as the overall winner!

To see final results follow this link:
View spreadsheet

Thursday, February 23, 2006

I just love the Ball!

Yesterday's workout began with a hard 7 mile tempo run on the treadmill. What will I do when the weather gets nice? Go to the track. Followed by 30 minute weight routine using the exercise ball. I must be the only nut in the gym that uses that ball because of the stares I get. I use the opportunity to show (off) people how to use the ball with weights and perform other exercises. One of my favorite reps is the Alternate shoulder Press. You sit on the ball holding dumbbells at shoulder height and raise left dumbbell up while lefting right leg off the floor. I'm going to have to post some pictures of the fun things I can do with the ball. I finished with an easy steady 20 minute swim for a nice cool down.

Monday, February 20, 2006

No Work!

It is nice to work for the State and get the day off!
Today's workout included cyclo-core DVD and a 3 mile treadmill run. After using the DVD for about a month I am able to complete all exercises in one session without much pain or miss a rep. I also am not sore the next day.

Saturday, February 18, 2006

Sorry, I missed all the fun.

I decided I wouldn't have much fun racing in blowing snow and -10 windchill. St. Matress called me back to enjoy the warm down covers. I did have fun later in the morning on my treadmill running 8 miles and finished the last 3 miles at a 6:24 pace.

Monday, February 13, 2006

Winter Training Update!

Core workouts include using Cylco-core and other Pilate DVD's with the exercise ball and some weights. During the workouts focus is on proper breathing. My goal is to build all around core strength before Spring race season begins. I have to admit the Cyclo-core workouts are getting a bit more comfortable to do. My son looks forward to the workouts with me. His goal is to get a 6-pack.

Swim workouts are at 3 times a week and range from 800 to 1700 yard steady endurance swims with some 50 to 100 yard pick-ups. My focus is improving technique. I wish I had someone to analyze my strokes. Maybe next year.

Bike workouts are still on the trainer 3 days a week with 1 hour sessions using the 17 week schedule. I am gaining strength and confidence with these workouts.

Run workouts include a Wednesday 20-30 minute tempo treadmill workout and a Saturday 8 to 12 mile long run at about 7:30 pace indoor or outdoors. Easy run on treadmill on Monday and Friday.

Wednesday, February 08, 2006

Walking on water!

I was experiencing a triathlon "high" and was able to place 3rd Overall at the Huntington Sprint Triathlon Race this past August!

Monday, February 06, 2006

2nd Winter Season for Triathlon Training!

Starting in December I have added core exercises and more indoor bike trainer workouts.

Core exercises have been self taught from books like these and others; Core performance essentials, Exercise balls for dummies, and Strength training on the ball. I have even replaced my office chair with an exercise ball. The biggest help I think I'm getting comes from the Cyclo-Core Off Season Conditioning DVD. The focus of the DVD is on Body Weight & Resistance Training workouts. It took 3 to 4 sessions before I could complete the exercises correctly.

Indoor bike trainer workouts consists of 3 days a week with 1 hour sessions using the 17 week schedule from

I am feeling stronger and am looking forward to good race results this coming spring.