Week One Day 1

My 12 week training schedule begins this week for the Cleveland 10K in May.
The workout I am using has 3 key workouts. Tuesday is track day where I run intervals of :
400's @ 1:18 pace,
600's @ 1:57 pace,
800's @ 2:41 pace,
1000's @ 3:23 pace,
1200's @ 4:12 pace,
1600's @ 5:38 pace.

Thursday is tempo runs of short (@ 6:13) and mid (@ 6:28) running paces for 3 to 6 miles.

Saturday is long tempo pace @ 6:43 for 6 to 10 miles.

These paces were calculated based on my recent 5K race. Next time I won't race as hard so that my training paces won't be at a blusterous pace. I'm hoping to survive these 12 weeks somehow.

So, on Tuesday, we had a beautiful snow storm blow through the Cleveland area and that left me to move my run onto the treadmill. With over a foot of snow on the track there was no way I could knock out 8 X 400's at a 1:18 pace. My treadmill can reach a max speed of 12 miles an hour (5 minute mile pace) so after a 15 minute warm up I ran 8 x 1:30 @ 12 miles an hour with 1:30 rest between reps. It was a good workout and it didn't beat me up so bad. So far, so good.

OK, and I was tagged by trainingtotri to list 7 weird/random things about me so here are 7 random things I could think of.

1. My perfect Winter snowy day would be me out cross country skiing in the park enjoying a decent workout with beautiful scenery.

2. My perfect sunny Summer lazy day would be me laying down under a big oak tree in the park reading an inspirational novel about swimming, biking, or running for half a day. Then I would get up and go to a park table and play chess with the old timers for the rest of the day.

3. My perfect cool Autumn day is my wife and I backpacking in the mountains enjoying the serenity of a bright and colorful forest.

4. My perfect sunny Spring day is my first day out on a long bike ride along country roads.

5. My perfect rainy day is me in my pajamas sitting around the fireplace drinking green tea and reading.

6. My dream is to go back to Hungary and spend a month there learning about my family history and enjoying the culture.

7. My dream is to live to 100 years old and be active in sports, family, and community.

I'll volunteer to be the last one tagged.

Train like a runner.

It was a cold 19 degrees downtown but we had lots of sunshine. The roads were dry and with the sun shinning I was in a good mood for a race. The undulating course was a challenge for us runners and was not a course for a PR.

My goal for todays 5K race was to run it hard and use the finish time to calculate my training paces for the Cleveland 10K in May. I will use the famous F.I.R.S.T 12 week schedule to train for the race.

Now that I have a 5K race result I can start to train like a runner.

Race results: Chili Bowl Classic 5K

Oh, and I did try the veggie chili after the race. It was spicy with peppers and not bad tasting.

A taste of Power.

I had my eyes opened to the effectiveness of training with power on a CompuTrainer last night. A good friend from my triathlon club offered his coaching skills along with his CompuTrainer to put me through a time trial test. The focus of the workout was to montitor power, heart rate and cadence, in two 20 minute intervals. For the 2 sets I needed to ride at a hard effort and yet complete them in +/- 5% of each other.

The results will be compared in 6 weeks with another test. Since I do not have a CompuTrainer or some other power measuring device I will use my heart rate monitor to train with. In early April I will go back to my friends house to do another test on his CompuTrainer and see what results I get.

Dave, thanks for showing me the way to "Power". I think it's exciting stuff and will translate to improving my biking times.

Test 1 Results:
average speed: 18.3 mph
average watts: 147 watts
maximum speed: 19.6 mph
maximum watts: 183 watts
time: 20 minutes
distance: 6.14 miles
average heartrate: 116 bpm
maximum heartrate: 125 bpm
average cadence: 91
maximum cadence 97

Test 2 Results:
average speed: 18.9 mph
average watts: 158 watts
maximum speed: 22.2 mph
maximum watts: 246 watts
time: 20 minutes
distance 6.30 miles
average heartrate: 124
maximum heartrate: 139 bpm
average cadence: 93
maximum cadence: 110

Thoughts on swimming.

For the past 3 months I have been using a program from Swimplan for all my swim workouts. What's nice about this program is that the workouts are personalized based on time trials, how much time you want to swim, intensity level, and what equipment you want to use. What makes it even better is that it's a free service.

Using this program has kept me motivated to swim consistently through the winter months. Before I head to the pool I print out a new program and tape it to my water bottle. I don't know how other people manage their swims, as fas as, how to remember time and sets of lengths but what helps me is to bring the printed workout to the pool so that I can enjoy my swim and not get confused with lap counting or distance.

Having this program has also taken my mind off the frustrations of improving my swim technique. I've given up on trying to be a perfectionist. I'd love to have a swim stroke like some great olympic swimmer. I realize I should just focus on having a good time and enjoy where I'm at in my abilities. And as long as I can get through a swim during a triathlon and have enough energy to power through the rest of the race, I'm happy!


Here is todays workout in detail format from swimplan.com:

Duration
45-60 mins
Distance
2200yd
Pool length
25yd

Warm up
• 8 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd

Freestyle swim at a steady pace.
Build up
• 8 x 50yd Single Arm with Zoomers (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50yd

Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm, followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.

Core
• 8 x 50yd Freestyle Swim, leave on 01:10 / 50yd

Freestyle swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 2 x 100yd Freestyle Pull with a pull buoy, rest 0:20 / 100yd
• 8 x 50yd Freestyle Swim, leave on 01:04 / 50yd

Freestyle swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 1 x 200yd Freestyle Swim, rest 0:30 / 200yd


Warm down
• 8 x 25yd Easy, rest 0:10 / 25yd


This is the swim without the descriptions and is what I taped to my water bottle:

Warm up
• 8 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd

Build up
• 8 x 50yd Single Arm with Zoomers (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50yd

Core
• 8 x 50yd Freestyle Swim, leave on 01:10 / 50yd
• 2 x 100yd Freestyle Pull with a pull buoy, rest 0:20 / 100yd
• 8 x 50yd Freestyle Swim, leave on 01:04 / 50yd
• 1 x 200yd Freestyle Swim, rest 0:30 / 200yd

Warm down
• 8 x 25yd Easy, rest 0:10 / 25yd

Hill Running.

Today, I ran the same hill workout that I did 2 weeks ago. This time I did not run the recoveries down the hill backwards. It took a good week before my calf muscles were healed from the soreness I got from that workout. Lesson learned from that was not to over do the workout while trying something new. I think backward running is good for strengthening different muscles but next time I'll just run a few backwards for fun and not for a complete serious workout.

Weather conditions was about the same as last time but the temperatures was about 5 degrees colder today. I ran by the south Marginal road, near Lake Erie, where there were some strong winds coming off the lake. It was cold. But, what's important is that my legs felt good and I was able to run the hills a little faster.
A few more hill workouts and I'll be ready to hit the track for some fast intervals at the end of February.

Running with pain.

It's Sunday morning and with outside temperatures hovering around 7 degrees forced me to get my hill workout onto the treadmill. My creative workout on the treadmill included 2 x with 3% incline at 6:24 pace for 2 minutes, 2 x 5% incline 6:24 for 90 seconds, 1 x 7% incline 6:24 for 30 seconds and then finish with 1 at 7% incline 6:24 for 3:30 minutes. I felt good, even though, my gastrocnemius muscle in both legs has suffered damage from Wednesday's hill workout. They are so-o-o-o sore like never before. Even a gentle rub brings shooting pain. Usually, soreness lasts a couple days but this one may take 4 or 5 days before the pain goes away.

Up and Down the Hill

Today I had some fun running hill repeats. The hill is on E. 40th Street off the North Marginal. It rises 60 feet in .10 of a mile for a 6 percent grade.

I began the workout with a 1.5 mile easy run from work to the top of the hill. At the top of the hill I turned around and ran down backwards. At the bottom I sprinted back to the top. I repeated this sprinting up and backward jogging for a total of 9 sets. I could feel my calf muscles getting tight after 6 or 7 repeats. I do hope the calves aren't too sore for tomorrows bike workout.

Winter Sunshine

It could be 37 degrees outside but as long as the sun is shinning it's a beautiful day to be out enjoying the sunshine. After dropping off one of my families old clunker at the junk yard I rode back home on my commuter bike and managed to get 19 miles of riding on this fine sunny winter day. I don't mind the winter months but I do miss the sunshine. Sunshine sure helps with the winter time blues.

I still want to get out on my cross country skis this winter. I missed a couple opportunities we already had but, even if I have to make a "sick day", I've got to get out and enjoy the snow. Having the skis gives me a good reason to get out and enjoy the snow.

Starting Monday I begin week 9 of my 12 week off season cycling and core strengthening workout routine. I think being consistent is important in improving ones knowledge and overall health and strength. That's why I like having schedules. Give me 12 or 18 weeks of specific training and I'm all over it. I don't need motivation to get out and swim, bike, run, or do core training because I have a set time and it'll be over before I know it and hopefully, during that time, I learn something. Then I can move on to something else.

Challenges ahead!

"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do."
Eleanor Roosevelt

Here is a list of things I must "look fear in the face" and overcome:
* Run a sub 3 hour marathon - deciding what Fall marathon to do this in.
* Complete an Olympic Distance Triathlon in a time of 2 hours 20 minutes or less - This is the only distance I will race this summer.
* Complete a Half Ironman Triathlon in under 5 hours - Summer of 09 but training began since my first attempt last year and will continue all through this year.

To kick off the new year I will race a 5K in February to help gauge my training plan for a sub 36 minute 10K in May. The highlight in April will be a Duathlon. May will be the Cleveland 10K where I have unfinished business because of the mishap at last years race. June will start with triathlon racing season and will go through September. Then a sub 3 hour marathon in October or November is in the plans. Additional training and racing plans will be announced soon.

Happy New to all my friends and family!

Something to remember.

This poem is a good reminder of not missing an opportunity to be thankful for our family and friends and to express our love in any way we can as long it is called "today".

Around the Corner by: Henson Towne, Source Unknown
Around the corner I have a friend
In this great city that has no end,
Yet the days go by and weeks rush on,
And before I know it, a year is gone
And I never see my old friends face,
For life is a swift and terrible race,
She knows I like her just as well
As in the days when I rang her bell,
And she rang mine.
We were younger then,
And now we are busy, tired men.
Tired of playing a foolish game,
Tired of trying to make a name.
"Tomorrow" I say "I will call on Jane"
"Just to show that I'm thinking of her"
But tomorrow comes and tomorrow goes,
And distance between us grows and grows.
Around the corner! -yet miles away,
"Here's a telegram sir-"
"Jane died today."
And that's what we get and deserve in the end.
Around the corner, a vanished friend.
If you love someone, tell them.
Remember always to say "what you mean".
Never be afraid to express yourself.
Take this opportunity to tell someone what they mean to you.
Seize the day and have no regrets.
Most importantly, stay close to your friends and family,
They have helped to make you the person you are today,
What it's all about anyway.

I am in the 6th week of my off-season cycling and core workout program and am pleased with my results so far. I've been spinning on the trainer and have gotten my cadence up to 130+ rpms for a typical 6-8 x 20 second intervals. I have never worked at such high rpms before and I'm enjoying the progress.

The core workouts are mainly focused on bike specific exercises and after 6 weeks I feel the difference. I am able to keep up with Graeme as I follow along on the DVDs. And I have to admit a 6 pack is beginning to take shape.

Six more weeks to go and I'll be ready to start planing for my 2008 training and racing schedule.

Enjoy life!

Holiday tunes

In between enjoying time with my family and friends I will try and get some running in, including a run with my local running club and triathlon club, maybe some outdoor biking, and my favorite core workouts with Cyclo-Core.

Enjoy the Holidays with some seasonal sounds - (be sure to click on this link)
Merry Christmas to all!

Drills, Drills, Drills

I never could figure out why would I waste my time doing drills for swimming, biking, or running when I could be using my time for the "real" workout at hand. Well, this off season I've finally began to incorporate drills into all my workouts and my have my eyes been opened.

Favorite Swim Drills include:
"Single Arm" Is freestyle using one arm at a time. The non-stroking arm is held loosely by your side. I think this will help to even out and strengthen my total arm strokes while swimming normal.

"Push and Glide" Is freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body. This reminds of pushing and gliding while ice skating. I feel relaxed and surprised at the ease of gliding through the water and how it takes me less strokes to make it to the end of the pool.

Favorite Bike Drills on the trainer include:
"Runners", while pedaling, you stand up to an upright position WITHOUT holding onto the handle bars. I do this for 15-30 seconds and then return to seat for easy pedaling before I try it again. This drill is not easy but it does challenge my balance and coordination while strengthening my core.

"Single Leg Pedaling", with the chain in a big gear I alternate left and right legs of spinning for 30 to 60 seconds. I like this drill because when the workout calls for fast spinning I can manage the high cadence drills a lot easier.

With "Super Spins", I spin my legs as fast as possible without my butt bouncing in the saddle. The reps last 15-30 seconds long and I can get up to about 135 rpm before my butt bounces all over the saddle.

Favorite Running Drills at the track include:
"Skipping". As a kid, this was easy but doing them as an adult I realize skipping requires strength and coordination. To get a good warm-up before running fast intervals or repeats I would skip around the track in good form with high knees and a relaxed arm swing.

"Running Backwards". I like this because I get to use different leg muscles that don't get used during normal running. If I can run one time around the track while staying in my lane I am happy.

These are just some of the drills I began to work on for the past month. With all these drills, as I do them I realize that I have to focus on what I am trying to accomplish in order to have proper form. Doing drills have kept my off-season training fun, interesting and fresh. And who knows it might even help to improve my swimming, biking, and running.

More Off-Season stuff & Quote of the Day

If you have 3 and a half minutes to watch this video it will give you an idea how my Off-Season training began.

I am in my 3rd week of a 12 week Off-Season program from Cyclo-Core and have progressed beyond what these kids are complaining about. I am able to keep up with Graeme as he does the routines and as a result I'm feeling stronger.

I just found out that Graeme is offering a new Off-Season/Pre-Season Triathlon training workout routine and am looking forward to using it in my up coming Triathlon Pre-Season training.

My little quote for today is:
“If you have people around who are telling you that, ‘Oh you’re too old to do this or that,’ get away from them. Age is an attitude. In endurance sports, you get better as you get older.” Lorraine Moller, Olympic Marathon Medalist

Cleveland Turkey Trot

The weather wasn't in our favor but I felt good on this Thanksgiving morning while running the Cleveland Turkey Trot. We had rain, strong winds, and cold temperatures to help make for a miserable morning. But, after running through the first mile in 5:31, my mind was set on running this 5 mile race as hard as I could, despite the adverse conditions.

I felt strong and confident in maintaining a sub 6 minute per mile pace. And to help boost my confidence I was able to run with the lead woman from the early miles of the race. We traded places to help protect one another from the strong winds at times until it was time to kick it in to the finish.

To see if I was able to nip the win from Allison, who probably is a track or cross country star, to the finish see the results page. I finished first in the male 45-49 division.

One thing I noticed about myself during the race was that I was so focused that I couldn't say, no thank you, to the volunteers handing out water at the aid stations. I didn't have the extra energy to say anything. I did shake Allison's hand and congratulated her at the finish. I also thanked the volunteers in the finishing area.

Some stats:
* Breakfast - about 2.5 hours before the race - Oatmeal cereal with soy milk, banana, and apple sauce.
* Time leading up to the start I drank about 24 ounces of HEED sports drink and 15 minutes before the start I had a PowerBar Gel.
* Ran about 1.5 miles easy jog for warm up before the start including 3 x 100 yard stride outs.
* First place age group finish was good for a 15 dollar gift certificate to Malley's Chocolates.

Start of my Official Triathlon Off-Season training

Today is the start of my 12 week core and indoor bike trainer workout for the off season. I will use the INTERMEDIATE 12 Week Training SYSTEM from Cyclo-Core.

Graeme Street, owner of Cyclo-Core guarantees results or I get my money back. I don't think I'll be asking for my money back because I suspect Graeme's workouts will work if I put in some consistent time. I've been using Core and Zen on and off for over a year and the workouts haven't gotten any easier. Maybe after the 12 week program I'll not only "see" results but the workouts will become bearable.

I am hoping the workouts will make me stronger on the bike, and to improve my overall strength.

I want to complete the 12 week program before the end of February so that I can begin a 12 week running training schedule for the May 18th 2008 Cleveland Rite-Aid 10K. I have unfinished business with that race.

Happy Thanksgiving to all.

Features added to blog

I have added on the side bar under "More about me" two new links. My training log which you can get more details about my daily workouts, and I've added flickr photos which I will be adding more pictures to including my recent Grand Canyon trip.

I am trying to figure out why every morning I weigh 2 pounds less than the night before. I have heard that it is possible to have your metabolism burning fuel 24/7 and maybe that's what's happening to me by eating the right foods and exercising everyday.

For the past few weeks I have been checking my evening and morning weight and sure enough when I wake in the morning I find I'm 2 pounds less than the night before. I don't think it is just dehydration because I normally have a cup of decaffeinated green or white tea with my wife before we hit the hay.

Last night after we had our cup-a I asked my wife to weigh herself and then first thing in the morning. I was a heavy 146 (it's the off season) but in the morning I was 144. My wife had no weight change.

Whether my Basal Metabolic Rate is high, or I have good Thermic Effect of Food, or lots of planned or unplanned physical activity, something is working in me to burn about 7,000 calories during the night. It takes 3,500 calories to burn off 1 pound. Wow, how this is happening blows me away.

If anyone else experiences this phenomenon let me know.

On the trainer

Last night was the first night of my off season to ride indoors on my bike trainer. I needed some kind of inspirational workout to help chase away my indoor spinning blues. So I pulled out a DVD and rode with some of the pro cycling team in the Vegas area.

We had a beautiful ride in the Valley of Fire State Park. The DVD plays good pump up music and all I had to do was follow the prompts of when to sit, stand, increase cadence or intensity.

Now I look forward to more indoor spinning and hope to find more inspirational workout DVD's

more info about this dvd and trailer

Rim to Rim

I'm back from 3 days and 3 nights of backpacking the Grand Canyon from the north rim to the south rim. We had great weather and lots of fun.

For most of us this was our first trip from the north rim to the south rim and we were looking forward to seeing the canyon from another view rather than from the south. We did run into a little unknown scenery snag, though. It just so happened the park was performing prescribe burns along the top of the north rim forest and the smoke settled in the canyon. This limited our views of the canyon while we were going down on the first day. But, the smoke was lifting while we were hiking to our first camp site at Cottonwood and the skies were clear for the afternoon and evening.

But when we woke up the next morning our camp site was clouded with smoke and we could hear people coughing from smoke inhalation. I was not bothered by the smoke and just chalked it as a rainy day in the woods.

After breakfast we continued to hike to the Bright Angel campground at the bottom of the Canyon where we did not have any smoke problems. Our entertainment for the evening was listening to a Naturalist talk about bats and the importance of their survival for the benefit of mankind. The naturalist did a good job of educating us, but when she made a comment about, proving scientifically that bats do not have any interest to fly into your hair, she lost our attention. After the show we went to our campsite to enjoy a beautiful clear night with so many stars never to be seen while living in the big city.

The next day we hiked from the bottom up to Indian Gardens. After setting up camp we hiked out to Plateau Point to enjoy great views of the Colorado river snaking through the canyon. On our way back to camp we stopped at a water fall to enjoy a cool refreshing shower. That evening we played a card game called mow mow for the canyon championships. One of the players said, he never laughed so much while playing cards. We were having so much fun teasing and bantering one another in good spirits.

The final day out of the canyon was a 4.5 mile hike to the top. My plan was to march up as fast as I could. I wanted to set a precedence of making good time on hiking to the top from Indian Gardens. I made it to the top in 2 hours and 5 minutes. I was met near the top by my sister-in-law who gave me a banana and an apple. I very much appreciated seeing her and giving me those treats. I dropped my pack off at the van and ran back down about 1 and a quarter miles to meet my wife to take her pack and walk with her to the top.

The time in the canyon goes so fast because we see and do so much. It also helps to share the time with those you love.

Worldwide Half Marathon results.

I ran the beautiful Canal Towpath Trail from Rockside road north to Old Harvard and a loop of the Canal Way Visitor Center Loop then back to Rockside. My brother from Arizona was in town and he was on a bike to assist me with water and encouragement.
Temperatures was around 50 degrees and the skies were cloudy. We were out on the trail by 11 in the morning.

I started the run with rocking tunes on the ipod for half the run. This was my first time running a race with tunes. I decided to give it a try and found it good to listen to but then I got to a point where I needed to finish the run on my own. I wanted to focus on breathing and staying on pace for the last few miles without loud tunes influencing me otherwise. After about 8 miles I took a CLIFF shot and washed it down with water. Because it was so cool I didn't need to drink water as much as I thought I would. I only drank maybe 12 ounces for the total run. I was able to finish the run feeling like I got in a tough workout for the day.

I'd like to thank my brother for being there with me on this race and for the neat pictures he took. Congratulations to all the other runners who completed their half marathon and to those who ran the couch to 5K run.

Here is a list of some numbers from the race.
My heart rate averaged 142 BPM.
Total time for the 13.1 miles was 1:24:57.
Total Ascent 1706
Total Descent 1751

Worldwide Half Marathon on tap.

I will be running this free event to promote the joy of running and to join with over 1,000 runners world wide to run a half marathon this weekend. My training this past week was hampered by an outer ear infection that I may have gotten from too much ipod buds poking in and out of my ear. Anyway, my doctor prescribed antibiotic drops for my swelled up ear and I should be feeling good enough to run the half this Saturday.
My brother from Arizona is in town and he will assist me on his bike while I run. He'll carry the water bottles and cheer me on to help keep me on pace. Although, he said he won't make it easy for me to get the water, that I'll have to catch up to him if I want some water. Big brother's can be such a tease. We'll have fun. Good luck to anyone else running the Worldwide Half Marathon. My entry number is 866 and I'm the only one from Cleveland, Ohio.