23 March 2007
I’ve been slacking? Really?
Ok, so I won’t beat myself up too much. But I feel like blogging is an important outlet for me. I have a lot of ideas that come to me as I’m out exercising/training, and I think about how much I’ve learned and how much I still have to learn. I want to share my experiences and I really really want to get feedback from people that I’ve met through the blogging community, and hopefully learn from all of you. If I disappear, if you disappear, I can’t learn, and for me… learning, and communication is a very important driving force of what makes me tick as a human being, and frankly, is a huge part of what I believe makes us tick as a human species. So I owe it to myself, and to the world, to blog, right?
Well, in that spirit, here’s a collection of random things I’ve been thinking about for the last couple days that I should have, but haven’t yet blogged about.
Running Slow - I’ve been trying to run slower. What?!Yeah… I admit, I was inspired by a couple of different sources. One what some stuff that John Rankin alluded to on his blog. He mentioned the “less is more” approach to training. Now, I’m not a dedicated runner, so I already only train for running at about 20% of my overall training routine… so I don’t think I’m at risk of over training in my run. But when I run I want to make sure it’s the most productive use of my time. So I am intrigued and inspired by the idea that there may be a big “early season” benefit to training slower.
I also got an earful from Trevor when we sat around at the end of Chilly Hilly waiting for Ray to show up at the finish line. He was adamant about the virtues of 65%-75% Max HR training as a way of building a strong base. I have to admit, I haven’t done any real research into this… but I do believe that it makes sense…. at least what I’ve heard. So, in that spirit, I’ve decided to try to run more of my runs at a slower pace.
Right now, I feel like my top priority for running is 10% more on every weekly long run. I’m up to 12.5miles for this week. Last week’s long run was 11.4 and it was pretty easy for me. I really want to run further and faster and more often, but I am paranoid about my bones. Two stress fractures has got me “running” from my own shadows.
I am also excited about the new found capacity I have for running faster. Last year, I trained consistently at a 10min/mile and when I ran a 9min/mile I felt like I “was pushing myself”… and that I was “running fast”. But since Oct, I’ve been targeting my 8min/mile pace for my Ironman split. I have been consistently throwing down 7:30-7:40min/miles and feeling really good about it. Sure, I feel like I’m running at that pace, it’s not easy running, let alone sub 8’s… but I feel like I can run a full 26.2 miles at that pace without concern. I almost did it at the Seattle Marathon, if it hadn’t been for my injury at mile 23.
Sure, I expect to lose a little bit of energy from my swim/bike legs before the Ironman run, but after last year, I feel like I know a lot more about how my body feels on a full 12 hours of race effort. I’ve done at least 3 full 10+ hour race efforts. Two double century bike rides, and 1 Ironman. Now, I’m not going to tell you I’m a pro… hell no… but I feel like I’ve reach a level of personal awareness with regards to what that sort of extended endurance (ultra endurance) race effort feels like. I am pretty confident that the pace I run an 8 mile training run at, can easily be delivered for 26.2 miles after 7 hours of previous race effort swimming and cycling. But will my bones make it through the season?
Ok… so rambling on… How about kids?
I really should write up a full post on this… but tonight was the Y-Guides Pinewood Derby. Saffron (my oldest daughter) and I built a car and raced it. For those of you who have never heard of a Pinewood Derby you can read more about it here. Although the Cub Scouts (Boy Scouts) are most well known for their Pinewood Derbies, there is a mention of the YMCA Pinewood Derby on this wikipedia article.
I remember Pinewood Derby’s as a kid, when I was a Cub Scout/Boy Scout. They were a lot of fun, but I never got “into it” as much as some kids/dads did. This year was the same. Saffron was interested, but she mostly wanted to hang out with her friends and watch the activity. She helped “design” a car, and she helped carve it, although I probably did 90% of the woodwork, I made her do at least some part of everything… cutting the wood with a hack saw, sanding it, painting it, etc. Well, it turns out that Saffron’s car won 1 of her heats (races) and came in 2nd in 1 race, 3rd in 2 races, and only finished 5th (last) in one race. Her final score was 14 points (lower was better), and she pretty much landed in the top 20th percentile since there were 92 total cars and she was tied by points for 18th place… not bad at all!
I promise to post photos this weekend. Click here to see a short slide show. These photos suck because their from my phone, but the capture the thrill and excitement of the event.
This week has been busy and tough for training. So far I’ve only managed 8 hours 15mins of training, although I have a 17 hour goal… so this weekend will be a HUGE weekend, with 9 hours total!!! I plan to do 60miles of cycling and 1 hour of swimming tomorrow; and then 40 miles of cycling, my 12.5 mile long run, and at least an hour of strength training on Sunday. Jeez! That’s crazy… Oh wait, didn’t I just get done saying how “aware” I was of my body and how I can do 10+ hours of race effort on a single day with no problem! Hah! What a phony I am.