I am starving.
It's not even 7 and I can't eat until about 8:30. The only thing I will eat until 10:30 will be a LUNA bar.
I head to the gym this morning for an 8:00 appt on the treadmill. With a mask strapped to my face causing myself to panic for sure I'll be testing for zone training. I'll go from a warm up to my anaerobic threshold and back down to cool off. Can't eat or have any caffeine for the test. So I sit here and suffer as my stomach growls.
So I'm going to put out there what I think and have thought my zones are. We'll see how far off I am and if the test was worth it.
Zone 1 100-122
Zone 2 123-142
Zone 3 143-155
Zone 4 156-162
Zone 5 162-171
The information I get from the test will help me tweak my training for the upcoming races this year.
It's now almost 1:30 and I still have had only a LUNA bar and a protein shake. Can't wait to eat lunch. But I wanted to check out the results of my test.
Zone 1 129-139 (about 20 beats off than what I thought.)
Zone 2 139-149 (not bad, I was still off. I spend most of my long runs in this zone.)
Zone 3 149-160 (this was a bit higher than I expected)
Zone 4 160-170 (again higher than I expected)
Zone 5 170-185 (ha, I'll never get above 171 without passing out)
In zone 1 59% of what I burn is fat calories. My goal is to get that to 70%
In zone 2 39% is fat calories. Goal is to reach 50%
In zone 3 23% is fat calories. Goal is to reach 30%
In order to increase the percentage of fat calories burned means I need to spend more time in these zones, with special emphasis on zone 1 and 2. This means I will be going slower. Not necessarily what I want to do. However, if I concentrate on doing this my body will change. My body fat % will drop tremendously. Which will make me lighter, which in turn makes me faster. I can still hit those high zones with a few workouts a week just as long as I also fit in the slower ones. I already have 3 workouts to incorporate in my schedule. They will be difficult to follow. Slow and tedious.
Now I spend probably 80% of my training in zone 3. Thinking my AT was at about 156 may not have been a bad thing. This would explain why I was always surprised when I could hold a much higher pace during a race than I thought I could. My body is capable of much more. I just don't use it often. Sneaking in a few workouts making sure to hit and stay in zone 4 for a few minutes will also help me become faster. Running in zone 4 is down right painful.
My VO2 is 45.3 This puts me above the 90% for my age. Can't get much better with that. Lungs and Heart are in perfect harmony. Taking in so much oxygen allows me to be the energizer bunny and keep going and going and going. Yes I am definitely an endurance athlete. Just call me Lance.
My recovery Heart rate is more than perfect. Typically a very fit individual will drop up to 29 beats in the first minute after exercise stops. Mine dropped 32. Second minute same thing they look for 29 beats. Mine was 43. No issues there. I have taught my body well on how to recover.
So what did I learn?
I learned that I have to spend way more time in zones 1 & 2. There is going to be allot of interval training in my future. I look forward to trying this new way of exercising and seeing if it does make the changes I want. I took this test now because I have no races until April on the schedule and that one I could do now without much trouble. So everything I do until then will hopefully improve my performance and get me ready for the big races to come later in the year!
Monday, January 31, 2011
Monday, January 24, 2011
Where Is Everyone?
Has everyone already given up??
It's not even February and I swear the gym isn't any more crowded than it was in November. What happened to all the New Year Resolution people? Hey, I know it's cold out, but if I can drag my big butt to the gym so can you.
This was my thought today while I was at the gym for not 1, not 2, but 3 hours. 1 hour of swimming. 1 hour of spin class and 1 hour of a strictly strength class. It's been a whopping 3 times that I have hit the pool to swim in the past week. Never a problem to get a lane. Last week I made sure to get to spin class early to get "my" bike. Well that wasn't necessary. Like today there were plenty of bikes to pick from even after class started. But of course I always try to get there early. There's a bike with my name on it and for some reason if I don't get there in time others seem to think they can use it. As for the strength class, well it's been over a year since I took that class maybe closer to two. Class was always full. Nope not today. You could of doubled the amount of people and there still would of been room.
So where is everybody? Not that I'm complaining. I like not waiting or sharing a lane unless it's with my Dad. Today I got to see the screens at the front of spin class that show a video of someone biking in the Alps, or in France or where ever the instructor feels like that day. There was no one in front of me for 4 bikes lenghts. Instead of staring at some one's back or butt I got to watch the beauty on the screen.
Maybe I'm just not at the right place at the right time. The locker room is empty when I get there at 7:45. By 9 it's a bit more crowded but not overly so. I left at 11:30 and the locker room was now getting busy. Is this when the gym gets busy? I'm just already gone? I haven't spent anytime out in the free weights or cable machines. Nor have I been on any of the cardio equipment. Maybe that's where they all are. The people who decide this is the year to loose 20, 30, 40 pounds. Maybe they are hogging up all the machines? Works for me I don't need them. After swimming, spinning, strengthening I have no need to hop on an elliptical or treadmill. After burning approximately 1600 calories today that was enough.
It's not even February and I swear the gym isn't any more crowded than it was in November. What happened to all the New Year Resolution people? Hey, I know it's cold out, but if I can drag my big butt to the gym so can you.
This was my thought today while I was at the gym for not 1, not 2, but 3 hours. 1 hour of swimming. 1 hour of spin class and 1 hour of a strictly strength class. It's been a whopping 3 times that I have hit the pool to swim in the past week. Never a problem to get a lane. Last week I made sure to get to spin class early to get "my" bike. Well that wasn't necessary. Like today there were plenty of bikes to pick from even after class started. But of course I always try to get there early. There's a bike with my name on it and for some reason if I don't get there in time others seem to think they can use it. As for the strength class, well it's been over a year since I took that class maybe closer to two. Class was always full. Nope not today. You could of doubled the amount of people and there still would of been room.
So where is everybody? Not that I'm complaining. I like not waiting or sharing a lane unless it's with my Dad. Today I got to see the screens at the front of spin class that show a video of someone biking in the Alps, or in France or where ever the instructor feels like that day. There was no one in front of me for 4 bikes lenghts. Instead of staring at some one's back or butt I got to watch the beauty on the screen.
Maybe I'm just not at the right place at the right time. The locker room is empty when I get there at 7:45. By 9 it's a bit more crowded but not overly so. I left at 11:30 and the locker room was now getting busy. Is this when the gym gets busy? I'm just already gone? I haven't spent anytime out in the free weights or cable machines. Nor have I been on any of the cardio equipment. Maybe that's where they all are. The people who decide this is the year to loose 20, 30, 40 pounds. Maybe they are hogging up all the machines? Works for me I don't need them. After swimming, spinning, strengthening I have no need to hop on an elliptical or treadmill. After burning approximately 1600 calories today that was enough.
Tuesday, January 18, 2011
Swim Smart
I sat on the edge wondering how to approach the start. Should I just go for it. Or be cautious? After fidgeting awhile I was ready to go.
It had been 3 1/2 months since I had been in the pool. I wasn't sure what to expect. I tried to use the brains of an athlete and made the decision to warm up first before I did a time trial. After the first hundred yards I thought well this is going to be tough. Starting over yet AGAIN! Did another slow 100m and decided I better start the time trial or I may be to tired to do it after another slow 100m.
My time trail test was a 400 meter swim. That will be the distance in my next race so I wanted to get a feel for where I'm at. Now keep in mind I'm not a fast swimmer. I would say I'm about average speed for someone who swims on a regular basis for exercise. Anyone who swam in HS or has been racing for years, or takes master class or or or, will be faster than I am. So times are relative to only me here. I'm not sure how fast I have ever swam a 400m I want to say it was about 8:30 possibly 8:35. I should of written it down. I was hoping today after being a fish out of water for so long I would hit 9 minutes. I would be happy with that.
Off I went. I remember 6 months ago I would swim 2000m and time would go by albeit not fast but it would go. I swear time couldn't go any slower. The first 200m seemed to take forever. I wondered how on earth I swam the longer distances without getting so bored. This is not good. If it feels like it's going slow than I must be going slow. My heart rate was up and I was feeling muscles in my arms working that I haven't felt in awhile. The last 2 laps were hard. Very hard. Lactate acid forming in the legs. They started to tingle and get stiff. Harder to move with every stroke. But with any time trial you have to push it to your limit. That is exactly what I did. After touching the wall and glancing at my handy swimming device it said I did 16 laps in 8:24. OMG! Really 8:24. Thrilled with the time I hung on to the edge of the pool and waited for the heart rate and tingling to go away. Another 200m slow swim and then another 400m at a comfortable pace. I wanted to get a feel for what my time would be for long swim. Ended up I finished that in 8:54. 30 Seconds slower than the first attempt but at a much lower effort level. Low enough that my mind was wandering while I was swimming. Some day when I decide to do an Ironman I would like that comfortable pace to be 8:00 per 400m. So I have a long way to go. But for being gone 3 1/2 months I have to say the pool was very kind to me.
I'll be back on Wednesday to start paying attention to form and some drill work. I have lots of time until the first race in April. Distance swimming is not important right now. If I can improve my form I will become faster without even trying. Drill work will make me stronger again making me faster.
I have a goal in mind for my race in April. One I will keep to myself. But I need to improve in all 3 events to meet the goal. I have 3 months to get back into triathlon shape. Should be enough time if all goes my way. I'll think positive.
It had been 3 1/2 months since I had been in the pool. I wasn't sure what to expect. I tried to use the brains of an athlete and made the decision to warm up first before I did a time trial. After the first hundred yards I thought well this is going to be tough. Starting over yet AGAIN! Did another slow 100m and decided I better start the time trial or I may be to tired to do it after another slow 100m.
My time trail test was a 400 meter swim. That will be the distance in my next race so I wanted to get a feel for where I'm at. Now keep in mind I'm not a fast swimmer. I would say I'm about average speed for someone who swims on a regular basis for exercise. Anyone who swam in HS or has been racing for years, or takes master class or or or, will be faster than I am. So times are relative to only me here. I'm not sure how fast I have ever swam a 400m I want to say it was about 8:30 possibly 8:35. I should of written it down. I was hoping today after being a fish out of water for so long I would hit 9 minutes. I would be happy with that.
Off I went. I remember 6 months ago I would swim 2000m and time would go by albeit not fast but it would go. I swear time couldn't go any slower. The first 200m seemed to take forever. I wondered how on earth I swam the longer distances without getting so bored. This is not good. If it feels like it's going slow than I must be going slow. My heart rate was up and I was feeling muscles in my arms working that I haven't felt in awhile. The last 2 laps were hard. Very hard. Lactate acid forming in the legs. They started to tingle and get stiff. Harder to move with every stroke. But with any time trial you have to push it to your limit. That is exactly what I did. After touching the wall and glancing at my handy swimming device it said I did 16 laps in 8:24. OMG! Really 8:24. Thrilled with the time I hung on to the edge of the pool and waited for the heart rate and tingling to go away. Another 200m slow swim and then another 400m at a comfortable pace. I wanted to get a feel for what my time would be for long swim. Ended up I finished that in 8:54. 30 Seconds slower than the first attempt but at a much lower effort level. Low enough that my mind was wandering while I was swimming. Some day when I decide to do an Ironman I would like that comfortable pace to be 8:00 per 400m. So I have a long way to go. But for being gone 3 1/2 months I have to say the pool was very kind to me.
I'll be back on Wednesday to start paying attention to form and some drill work. I have lots of time until the first race in April. Distance swimming is not important right now. If I can improve my form I will become faster without even trying. Drill work will make me stronger again making me faster.
I have a goal in mind for my race in April. One I will keep to myself. But I need to improve in all 3 events to meet the goal. I have 3 months to get back into triathlon shape. Should be enough time if all goes my way. I'll think positive.
Friday, January 14, 2011
It Is What It Is.
I spent most of last night thinking not sleeping. Honestly, I might have gotten about 3 hrs of uninterrupted sleep total. That isn't going to make for a happy girl later tonight.
What was I thinking about you ask? I was thinking about the race last weekend. From what the runners looked like to all the cool technical shirts I saw. What the spectators looked liked. The weather. The time it started. How I felt that day. The smiles I saw. The characters I saw. The pain I saw. How happy my Dad looked and how determined my husband was. I thought about everything non stop. It played over and over in my head. Problem is it was a race that I didn't even get to do.
Last night the Disney 1/2 marathon never crossed my mind. The one I completed. My mind chose instead to relive something I couldn't do, the marathon the following day. I'm not one for writing race reports and I don't plan to for this race. As most of the people who care about what happened last weekend already know the story.
But for those who don't know....long story short I ran the 1/2 marathon while starting to get some kind of stomach virus that lasted 3 days. I had to make the painful decision not to run the marathon. At the moment I made the decision I wasn't sure it was the right one. As the day went on I knew it was. I spent the day wishing I would throw up. I had a baggie in my pocket ready for the moment that it would happen and my stomach would feel better. By 7am I was in a lot of pain. But nothing would stop me from seeing my husband and father in this challenge. I dragged my ass to the park by bus and monorail. I stood and shook while waiting for them to run by. I cried, I smiled, I didn't talk. I had to take it minute by minute. In 5 hours I saw them 3 times in the race. I got to see them finish. I got to see the joy and pain in their faces. I got to be the first to hug my husband and tell him way to go. In that moment nothing mattered other than being there. Right where I should be. I was disappointed my kids weren't there. I was thinking they would of been. I had given them permission to sleep in thinking I would see them at the finish line. Mixed communication prevented that from happening. I'm sorry they missed that moment. They should of been there to hug and give the high 5's.
So I came home with the Donald medal. I am missing the Mickey and Goofy. I have tried not to dwell on it. But obviously I guess I am since I spent all night thinking about it. I was mad that I was giving it so much thought. I kept telling myself I made the right decision and there was nothing I could of done differently, but it didn't stop me from reliving that day. From a spectators view. Not the view I wanted.
You hear stories of runners who didn't have the race they wanted. Have a DNF or in my case a DNS. Everyone seems to have one of those at some point in their athletic journey. I guess I now have mine. I realized last night I have been training and racing now for almost 7 years. In that amount of time I have done too many races to count. I've done everything from a 5k to a 1/2 ironman. I guess one DNS is not the end of the world.
I have decided I will complete the Goofy Challenge at some point. I'm not sure if I will try next year or the year after. A lot needs to change for me this year. I need to concentrate on getting healthy. On getting happy. On getting back to being me.
I declare this year as the "Year of being Me"
So far this year I have gotten sick, missed a huge race and now I have athlete's feet.
So far this year I got to go to Disney World with my family, I got to run a 1/2 marathon, I lost 5 pounds.
Guess it depends on how you look at your life. You can choose to constantly look at the negatives or you can look at the positives and celebrate each victory large or small. I am a self proclaimed pessimist. Looking at the positives all the time is very difficult for me. I plan on working on that. There is just too much to dwell on. Almost all of which I can't change. It is what it is. Choose to accept it and move on to happier things.
Tonight I will tell my mind just that. I may relive the race again in my head. This time it will be the good parts. Like the fact that I wouldn't of seen my father or my husband finish had I been racing that day. I would of been at mile 5 in the medical tent.
Happy thoughts, people. Happy thoughts.
What was I thinking about you ask? I was thinking about the race last weekend. From what the runners looked like to all the cool technical shirts I saw. What the spectators looked liked. The weather. The time it started. How I felt that day. The smiles I saw. The characters I saw. The pain I saw. How happy my Dad looked and how determined my husband was. I thought about everything non stop. It played over and over in my head. Problem is it was a race that I didn't even get to do.
Last night the Disney 1/2 marathon never crossed my mind. The one I completed. My mind chose instead to relive something I couldn't do, the marathon the following day. I'm not one for writing race reports and I don't plan to for this race. As most of the people who care about what happened last weekend already know the story.
But for those who don't know....long story short I ran the 1/2 marathon while starting to get some kind of stomach virus that lasted 3 days. I had to make the painful decision not to run the marathon. At the moment I made the decision I wasn't sure it was the right one. As the day went on I knew it was. I spent the day wishing I would throw up. I had a baggie in my pocket ready for the moment that it would happen and my stomach would feel better. By 7am I was in a lot of pain. But nothing would stop me from seeing my husband and father in this challenge. I dragged my ass to the park by bus and monorail. I stood and shook while waiting for them to run by. I cried, I smiled, I didn't talk. I had to take it minute by minute. In 5 hours I saw them 3 times in the race. I got to see them finish. I got to see the joy and pain in their faces. I got to be the first to hug my husband and tell him way to go. In that moment nothing mattered other than being there. Right where I should be. I was disappointed my kids weren't there. I was thinking they would of been. I had given them permission to sleep in thinking I would see them at the finish line. Mixed communication prevented that from happening. I'm sorry they missed that moment. They should of been there to hug and give the high 5's.
So I came home with the Donald medal. I am missing the Mickey and Goofy. I have tried not to dwell on it. But obviously I guess I am since I spent all night thinking about it. I was mad that I was giving it so much thought. I kept telling myself I made the right decision and there was nothing I could of done differently, but it didn't stop me from reliving that day. From a spectators view. Not the view I wanted.
You hear stories of runners who didn't have the race they wanted. Have a DNF or in my case a DNS. Everyone seems to have one of those at some point in their athletic journey. I guess I now have mine. I realized last night I have been training and racing now for almost 7 years. In that amount of time I have done too many races to count. I've done everything from a 5k to a 1/2 ironman. I guess one DNS is not the end of the world.
I have decided I will complete the Goofy Challenge at some point. I'm not sure if I will try next year or the year after. A lot needs to change for me this year. I need to concentrate on getting healthy. On getting happy. On getting back to being me.
I declare this year as the "Year of being Me"
So far this year I have gotten sick, missed a huge race and now I have athlete's feet.
So far this year I got to go to Disney World with my family, I got to run a 1/2 marathon, I lost 5 pounds.
Guess it depends on how you look at your life. You can choose to constantly look at the negatives or you can look at the positives and celebrate each victory large or small. I am a self proclaimed pessimist. Looking at the positives all the time is very difficult for me. I plan on working on that. There is just too much to dwell on. Almost all of which I can't change. It is what it is. Choose to accept it and move on to happier things.
Tonight I will tell my mind just that. I may relive the race again in my head. This time it will be the good parts. Like the fact that I wouldn't of seen my father or my husband finish had I been racing that day. I would of been at mile 5 in the medical tent.
Happy thoughts, people. Happy thoughts.
Tuesday, January 4, 2011
Look Out
My knees ache.
They have been aching for days. I have figured out that it's the Toviaz that is causing the joint pain. Well that puts me in a no win situation. I need the medication but I have to run a ridiculous amount of miles this weekend. They ache enough that they wake me up at night. I guess I'm going to hope I can handle the pain. Tylenol will become my best friend.
My head is spinning.
I haven't really grasped the concept of the races yet. I'm still focused on getting to FL. My mind is roller coasting, which by the way is exhausting. I have all these plans. Expos, Races, parks, dinners and yet I'm not sure how I'll even get there. Guaranteed there will be many panic attacks. I'll just have to ride the wave I guess. I will need every member of my family to be patient. I will need them to stop when I can't move. I will need them to distract me when possible. I will need them to not get upset with me. I will need them to tell me everything is going to be ok. You are doing great. You will make it. Funny that's the same things I want to hear when I'm racing. It's irrational what I go through. I know that. But I have yet to beat this disorder. I long for the day that I leave the house and have absolutely no anxiety.
What a week it will be. There will be highs and lows. Smiles and Laughter. Tears of joy and tears of pain. Nervousness and trepidation.
I have so much ahead of me. So much so that I could say, "No, I can't do it." It will be too much of an emotional toll on my mind and body. But if I said that the disorder will win. I can't let it. I have to fight this.
Look out Disney , here I come.
They have been aching for days. I have figured out that it's the Toviaz that is causing the joint pain. Well that puts me in a no win situation. I need the medication but I have to run a ridiculous amount of miles this weekend. They ache enough that they wake me up at night. I guess I'm going to hope I can handle the pain. Tylenol will become my best friend.
My head is spinning.
I haven't really grasped the concept of the races yet. I'm still focused on getting to FL. My mind is roller coasting, which by the way is exhausting. I have all these plans. Expos, Races, parks, dinners and yet I'm not sure how I'll even get there. Guaranteed there will be many panic attacks. I'll just have to ride the wave I guess. I will need every member of my family to be patient. I will need them to stop when I can't move. I will need them to distract me when possible. I will need them to not get upset with me. I will need them to tell me everything is going to be ok. You are doing great. You will make it. Funny that's the same things I want to hear when I'm racing. It's irrational what I go through. I know that. But I have yet to beat this disorder. I long for the day that I leave the house and have absolutely no anxiety.
What a week it will be. There will be highs and lows. Smiles and Laughter. Tears of joy and tears of pain. Nervousness and trepidation.
I have so much ahead of me. So much so that I could say, "No, I can't do it." It will be too much of an emotional toll on my mind and body. But if I said that the disorder will win. I can't let it. I have to fight this.
Look out Disney , here I come.
Subscribe to:
Posts (Atom)