13 March 2007
Week 10 Report
Posted by Brad Hefta-Gaub under: Cycle; Diet; Fitness; Flexibility; Ironman; Living Seattle; Marathons; Run; Strength Training; Stretching; Swim; Weightloss; blogging; exercise; fixed gear; fixie; food; single-speed; sports injuries; triathlon.
I know my blogging has been very slim lately. It’s interesting that maybe a bunch of us have reached that point in the year when many people abandon the promises they made at the new year. I don’t want to be one of those people… so I will redouble my efforts to continue to blog. The good news is that I haven’t slowed in my training, in fact I’m on pace. But I’ve increased the amount of work I’ve been doing, and so blogging has taken a back seat. Anyway… on to my weekly report (for last Mon-Sun).
Last week was week 1 of my Base-2 block. The plan was to complete 12.5 hours of training, at moderate intensity level. I planned to divide my effort at roughly 40/20/20/20-Bike/swim/run/other. But I am not that structured in my weekly routines so I end up with whatever I end up with. Also, as I mentioned the weather and an unexpected shopping trip on Saturday changed my plans around a bit. I try to keep a pretty open mind about what training I do, so that I’m not frustrated or disappointed when unexpected things prevent me from getting in specific workouts. This week, that flexibility paid off, since although I got in the time, I didn’t have the original distribution I expected.
Strength Training - 1 hour (1 Session) - This was the famous “Tyler’s Killer Back Workout”. I mentioned the details in this post, but I’ll recount the specifics here again. For our back workout we did:
- Seated Cable Rows - wu:15@70lbs, 4×10@90-100lbs
- One Arm Dumbbell Rows - wu:15@25lbs, 2×12@40lbs, 2×12@55lbs.
- Wide Bar Lat Pull Downs- wu:15@70lbs, 4×10@90lbs
- Bent Over Bar Bell Rows - wu:15@30lbs, 2×10@50lbs, 2×10@70lbs
- Deadlifts - wu:15@50lbs, 4×10@80lbs. - I can’t really recall the weight on this, I know it didn’t seem like much weight and I breezed through it pretty easily, Tyler couldn’t do them because his hammys were freakin out.
Then we wrapped up with abs… All of this was continuous..
- Decline crunches x25
- Decline ab twists with bar x50
- Decline crunches x 10
We were hoping to workout on Thur and Sunday, but I worked late on Thur, and was totally wasted on Sun after my 50mile brick, so this week was a very small week in strength training. But as I mentioned before, I’m pretty much into a 3x week routine for strength, and since as a triathlete, getting big and bulky is not a goal, I am not going to stress about having a light week in strength training. The real focus is staying on track and now that Tyler is lifting with me, I feel confident that we’ll keep each other active and consistent.
Swimming - 1 hour (2 sessions) - A little bit of a disappointment in the swimming department this week. I was actually at the pool three times, but once with with my daughter as a swim lesson. This week though I’m already off to a better start swimming a mile yesterday. My goal is to stick to a MWF schedule on swimming, at least for the next couple months. If I can be more regular about that then I should be making progress on my swim goals.
Flexibility - 1 hour (5 sessions) - Basically stretching after each run or long bike ride. I’ve definitley lost my stretch everyday mojo. I know I keep saying I want to get this back… but I’ll admit that this just doesn’t capture my imagination. Gee, I wonder why?
Running - 3.28 hours (23.1 miles, 3 sessions) - Big week of running. I did my longest run since my stress fracture and have finally broken through the 10 mile mark. My feet are feeling pretty good, except ironically, when I’m not running. I don’t know if I’m still just breaking in my orthotics, or if I need to have them adjusted, or if maybe my issues are related to my fixie or something else that’s different in my routine. My only complaint is that my left arch and ball of my foot seem to be fatigued, but not when I’m running, more when I’m just sitting or walking around the house. Kinda strange.
I also took a spill this week while running. I was coming down a hill, needing to make a 90deg turn at the bottom of the hill. I was running on the sidewalk, which was wet from a light rain from earlier in the day. As I came around the corner my feet slid across the pavement and I fell hands first onto the sidewalk. In a split second my brain said “ouch that hurts, you should roll!”, so I allowed my body to roll over and I popped up to my feet again. I scrapped up the palms of both of my hands and the tip of one of my fingers, but didn’t get any scrapes or bruises on my legs. The funny part was that I was running in a neighborhood of Seattle that is populated by old retired people, and 2 cars stopped at the intersection to ask me if I was ok… “You ok, son? Do you need us to call for help?” It was like an episode of The Andy Griffith Show.
Cycling - 6.33 hours (112.6 miles) - Good week of cycling. Too many false promises to ride with a group of riders in the mornings that kept being cancelled due to “bad weather”. I think this may explain why I’m a triathlete (solo rider) as opposed to a road (group) cyclist. I would rather just ride, weather be damned… counting on other riders can be frustrating. C’mon, let’s ride! I figure, who cares if it rains, you’re going to get dirty either way, you’re going to take a shower when you get home… why should a little mud slow you down or prevent you from getting out there? Ok, sure if it’s rain of Biblical proportions… but c’mon. Total miles so far the year: 923 vs 871 in 2006. Oh yeah, my driving miles for the year are under 400, and I’m on a solid pace to achieve more than 5,000 road miles for the year.
Weight - Holding solid, even dropped to slightly below 140lbs average. I actually hit 134lbs as an early morning weigh-in at one point during the week. I still haven’t made a point of starting to track my caloric intake and fine tune things. I am more curious to see if I can document my base metabolic rate, and do a more serious effort of trying to track my caloric needs for long rides/runs/races… I figure between now and STP it would be good to get really dialed in so that I can do those events at top performance.
Total Exercise Hours (including Strength and Flexibility): 12.62
Total Swim/Bike/Run: 10.62 hours
You want Charts? I’ll give you charts! How about these charts?