Training Plan

Last night I started working on my training plan.

I have the spreadsheet set up and I thought I would try to do 800 hours of training this year. In the past years I have set my schedule to do 750. It's going to be a stretch a couple weeks but I have already worked out some flexibility in my schedule with Danny.

I have the next two weeks as recovery then I have 15 weeks of technique focus. 4 weeks of prep and then I start my base period. I have 4 X 4 weeks of base 2 X 4 weeks of Build and 2 X 1 week peak and 1 race week.

I want to find a 1/2 marathon around end of January beginning of February and I'll probably do the PC 1/2 IM as a training race as well.

I'm excited but also a little overwhelmed. Adding TKD into my life has actually been a fairly substantial commitment. I'll probably have to ease back on that when I really start training. It's also the most potential for injury as well.

Black Diamond 1/2 Ironman

OVERALL TIME	DIV Place
6:50:15	1

Leg	Time	Place	Overall Place
Swim	38:51	124	124
T1	5:05
Bike	3:27:33	129
T2	2:59
Run	2:35:46	173

Black Diamond 1/2 Ironman Results

Pre-Race Breakfast

• 4 pieces cornbread w/ honey & butter
• 1 GU

Swim: 38:51 (155 Avg, 162 Max)

Steady swim.

I seem to find myself alone alot when they do wave starts split by men and women. I find myself swimming out there by myself by the time we get about 1/3 of the way through. This was a small tri, only 70 women or so. I think I'm too slow for the FAST swimmers and too fast for the slow swimmers. When men are in the same wave the slower men are usually about my speed which helps.

The swim went well overall. I thought I was going faster than what my time indicates. I thought I would be out in about 35 minutes but then you just never know with the swim. It has certainly given me incentive to work on my swim during the off season.

T1 5:05 (174 Max, 151 Avg)

Coming out of the swim into T1 I found myself really light headed. I had water in my ears that I didn't get out until 5 miles into the run. I think it through my off. I had to sit down to get my shoes and socks on.

Bike: 3:27 (169 Max, 150 Avg)

What a beautiful bike course! It was a beautiful day. Couldn't beat it! I think I was ready to hammer. I was trying to keep up with a IronHead woman at the beginning but everytime I looked at my watch I found that my HR wasn't coming down. It sat

T2: 2:59 (138 Avg, 157 Max)

Run: 2:35:46

Mile	Time	Avg HR	Max HR	Notes
1	10:56	155	164	Hard to start running.
2	11:13	157	165	Private road very rocky. Didn't like it at all. Lots of puddles to run around.
3	10:35	156	167	Settled in. Feeling much better now.
4	12:58	150	167	Bathroom Break. Felt MUCH better after break.
5	11:16	157	165	Gradual uphill mile. Getting tired. Trying to convince myself I was running to work.
6	12:32	158	165	Big uphill. Walked but was moving as fast as those running.
7	10:16	157	168	Downhill and getting into a groove.
8	10:55	158	178	Still feeling pretty good but getting tired.
9	12:04	153	165	Tired but still going. Walking up steep hills.
10	11:43	152	169	Need to stop at bathroom.
11	14:20	148	?203	Bathroom break. Well deserved. Hoping to feel better.
12	11:55	152		Gravel road. I hate that road.
13				Officially tired. Having a hard time keeping going. It's on a trail and I want to walk. Stomach is very upset and has nothing in it. My reserves are officially tapped.

Race: Black Diamond 1/2 Ironman

This weekend I do the Black Diamond 1/2 Ironman. I decided to do this event about a month ago when I felt like I needed a race to train for.

I am a little nervous about the race because I haven't really prepped for the race in that I haven't done any rehearsals workouts. I think I'll be fine. I know the last 1/2 of the run will be difficult as it always is.

Limiters in Off Season

A good article by Crucible Fitness.

http://www.cruciblefitness.com/etips/LimiterSeason.htm

I have not been very good about updating this blog.

Workout 9/11 - 9/15

This week has been very light because of my back:

Monday: 9/11
Ride 1:30

Tuesday: 9/12
Ride 1:30

Wednesday: 9/13
Nothing

Thursday: 9/14
Swim: 1:30
Bike: 1:30
TKD: 1:00

Friday: 9/15
Bike: 2:00
TKD: 1:00

I love my massage therapist

Had a massage this morning. I feel much better. I feel like I can move again and that 1 leg isn't 2 inches shorter than the other. I have another appt on Saturday.

Once she got through some of the initial tightness she seemed to have found the source in what she called the QL... Something lumbar.

Lower Back Exercises

Here is a section from the Sports Injury Bulletin. See entire article at http://www.sportsinjurybulletin.com/archive/1090-lower-back-spams.htm

Basic exercises to prevent back spasms

Basic, traditional, back-spasm-preventing and back-strengthening exercises include the following (make sure you warm up by walking, jogging, or cycling easily for 10 minutes or so before you begin the drills):

• (1) Knee Raises (for lower back flexibility). Lie on your back with your legs extended, and then bring your left knee toward your chest and grasp it. Pull the left knee as close to your chest as pain permits, and hold for about 10 to 15 seconds, letting your hamstrings, bum, and lower back muscles 'unkink'. Then, return to the starting position and perform the same sequence with your right leg. Return to the starting position to complete one rep; complete 10 reps overall.
• (2) Back Rounders (for lower back flexibility). Lie on your back with your legs extended and your arms at your sides. Draw both of your knees toward your chest. Then, grasp your knees underneath your thighs and raise your head from the floor. In a relaxed and smooth manner, bring your head and knees as close together as pain and flexibility permit, and hold this position for five to 10 seconds. Return to the starting position, relax, and repeat for a total of 10 times.
• (3) The Pelvic Press (for strengthening the low back). To carry out this exercise, simply lie on your back with your arms at your sides - or with your hands behind your head. Then, tighten the muscles of the stomach and buttocks, pressing the small of your back to the floor. Hold the small of your back on the floor for about 12 seconds, return to the starting position, and relax for a few seconds. Perform this cycle 12 times, rest for a moment, and then follow up with 12 more 'presses'.
• (4) The Double-Knee Lift (for better coordination and flexibility, as well as improved core strength). Lie on your back with your knees bent and the soles of your feet on the ground. Then, tighten your stomach muscles and bring your knees slowly and smoothly toward your chest. Next, extend your legs into a straightened position while keeping your heels several inches off the floor. Hold this position for three to five seconds (or for as long as pain permits). Return to the starting position by bringing your knees back toward your chest and then lowering your feet to the floor, and relax for a few seconds. Perform two sets of eight reps of this exercise, stopping the exertion if any pain arises.
• (5) Opposite Arm and Leg Lifts (for strength and flexibility). Lie face down on the floor with your legs straight and your arms fully extended, so that they are lying on the floor on either side of your head. Then, raise your right arm and left leg as high off the floor as possible, and hold the position for about 12 seconds. Lower your right arm and left leg back to the floor and relax for a few seconds. Then, raise your left arm and right leg as high off the floor as you can, holding for 12 seconds. Complete one rep by relaxing for a few seconds, and carry out a total of two sets of 10 reps, with a short break between sets.
• (6) lower back Extensions (to enhance lower back strength). Lie on your stomach, with your arms by your sides and your hands extended toward your feet, with palms touching the floor. Contract the muscles at the back of your neck, so that you are gazing forward and upward. That's the basic position! A rep is simply a contraction of your lower back muscles, lifting your torso off the ground, followed by a slow easing of your trunk back to the floor. Complete two sets of 12 reps, with a short intervening break.
• (7) Hip Circles and Twists (two movements to improve core strength during actions involving rotation of the spine). With your hands on your hips and your feet spread apart somewhat wider than your shoulders, make circles with your hips in a clockwise direction for 12 repetitions. Repeat the circles in a counter-clockwise direction for 12 reps. Then, extend (straighten) your arms so that they are extending straight out on either side of your body (they should be parallel with the floor), and twist your torso and hips to the left, shifting your weight onto your left foot. Then twist your torso to the right while shifting your weight to the right foot. Complete 12 reps on each side, making sure that movement is produced by your core muscles, not by violent thrusts from your shoulders and arms.
• (8) Warrior at the Wall (for lower back strength and flexibility, as well as bum strength). Stand tall but relaxed with your feet at hip width; your arms should be hanging at your sides, with palms turned toward your legs. Look straight ahead, facing a blank wall which is about three feet away. As you exhale, bend forward from your hips and extend your arms forward until your fingertips are touching the wall. Adjust yourself so that your legs are perpendicular to the floor and your arms and upper body are absolutely parallel with the ground. As you inhale, raise your left leg backward and up until it is parallel with the ground. Hold your left leg up for about eight breaths, and then repeat with the opposite leg. Repeat several times with each leg.

More advanced exercises for the low back and core

Once you have completed the basic routine above a couple of times per week for a few weeks (or once you can breeze through the above exertions with no problems), you are ready to move on to more challenging drills for your back and core muscles.

The following exercises will have a pronounced impact on your strength, stability, and coordination:

• (1) The Bridges of Kenya (for achieving stunning core strength). Lie face down on the ground or floor and stretch out in a prone position. Then, lift up your body so that you are balanced only on your forearms and toes. Your elbows are on the ground and should be directly below your shoulders. Your forearms and hands are pointed straight ahead, resting on the ground. Your toes (and feet) are about shoulder-width apart, and your toes are the only part of your lower body which are touching the ground. Your whole body is supported only by your forearms and toes.
• A. Now, a key, key point: 'tuck' your pelvis. This basically means rotating your pelvic girdle by pushing the lower part of your pelvic area toward the ground while the upper part of the pelvis rotates away from the ground. Your hip area doesn't actually come any closer to the ground (your whole body should be in a fairly straight line from your toes up to your shoulders). When you 'tuck', you are just rotating your pelvis, not moving it up or down. If you were standing, you would be directing the lower part of your pelvis forward and pulling the top part of your pelvic girdle backward. It's important to complete this exercise as directed, because it is crucial for improving what I call your core strength - the strength of the muscles surrounding the pelvic girdle, which promote powerful, economical, injury-free sporting activity.
  B. Hold this basic position (body supported only on forearms and toes, pelvis tucked) for 15 seconds, and then lift your right arm off the ground, straighten it, and point it straight ahead, holding it in the air for 10 seconds (at this point, your body is supported only by your left forearm and the toes of your two feet). After 10 seconds, return to the starting position.
• C. Then, lift your left arm off the ground and point it straight ahead, holding it in the air for 10 seconds. Return to the starting position.
• D. Now lift your right leg up in the air and hold it there for 10 seconds (your body will now be supported by your two forearms and the toes on your left foot). Return to the starting position.
• E. Lift your left leg in the air for 10 seconds, and then return to the starting position.
• F. Here's a move you'll always remember: from the starting position, lift your right arm and left leg in the air SIMULTANEOUSLY. Hold them up for 10 seconds, and then return to the starting position.
• G. Then, lift your left arm and right leg SIMULTANEOUSLY, and hold them in the air for 10 seconds. Return to the starting position.Take a one to two-minute break, and then repeat steps A-G once more.
• H. Once you've completed the second set, stay in the basic position for one additional minute. Please remember to keep your pelvis tucked and your body in a straight line.
• I. Now, flip over on your back and lift yourself up so that your body is supported only by your forearms and your HEELS! Again, your body should be linear, your pelvis should be tucked, and your elbows should be approximately below your shoulders. Stay in this basic position, and then lift your right leg off the ground for 10 seconds.
• J. Return your right heel to the ground, and lift your left leg in the air for 10 seconds (you are balanced only on your forearms and right heel). Then, return it to the ground and hold the basic position for 30 seconds.
• K. Flip over on your right side and support your whole body with only your right forearm and the OUTSIDE OF YOUR RIGHT FOOT. Your body should be a straight line, inclined upward from the foot to the shoulder - and off the ground (don't let your leg touch the ground). Your left foot should simply be lying on the right foot. Then, lift your left leg straight up (abducting the hip) for 10 seconds, before returning to this basic position.
• L. Flip over to your left side, and repeat step K, but with your body weight supported by your left forearm and the outside of your left foot (you will raise your right leg in the air). Hold your right leg in the air for 10 seconds, and you're done with the core routine!

More functional exercises

Although the Bridges of Kenya is an extremely effective exercise, note that it - like the exertions in the basic back-spasm-prevention programme outlined above - is not as functional as one might hope. That is, 'Bridges' does not utilise a standing posture, which is the body position used in most sports, and it does not call for strength and coordination during active movement, which is what is required during most sporting activities.

The following exercises, with their emphasis on movement and coordination, are considerably more functional:

• (2) Picking up Litter (for coordination and lower back strength). As you jog along easily, suddenly stop on your left foot (with your left foot out ahead of your body), perform a squatting motion with your left leg (ie, flex the left leg at the knee), and simultaneously swing your right hand downward, scooping up an imaginary piece of litter from the ground. Straighten your left leg so that you once again achieve an erect posture, and then three steps (right, left, right), stopping on the third - right - step and repeating the overall motion (flex right leg at knee, scoop up 'litter' with left hand). Continue in this manner for one minute, rest for 15 seconds, and repeat. This exercise is great for improving balance and agility, as well as lower back flexibility and coordination.
• (3) Half Standing Forward Bends (for greater lower back strength and coordination). Stand tall but relaxed with your feet at hip width; your arms should be hanging at your sides, with palms turned toward your legs. Look straight ahead. As you exhale, step forward about 36 to 42 inches (about the length of your leg) with your right foot. Then, place your hands on the tops of your hips and make sure the front of your pelvis is 'squared'. Release your hands and let your arms hang. As you inhale, raise your arms forward and then straight overhead. As you exhale again, bend forward from the hips, 'soften up' your right knee, and let your head and arms hang down. Your head should be directly above (but a little to the left of) your right foot, and your arms should pass alongside your ears, with your hands attempting to make contact with the ground just a little in front of your toes. If your head is not very close to your right knee, flex your right knee a little more. As you inhale, 'roll' up slowly, 'stacking' the bones of your spine on each other, and then raise your arms overhead, reaching for an imaginary object well above you. Step back with your right foot to the beginning position, while letting your arms move back to your sides. Rest for a moment, and then repeat four more times, before completing five forward bends with your left leg forward.
• (4) Cross-body Leg Swings (for greater lower back mobility). Leaning slightly forward with your hands on a wall and your weight on your left leg, swing your right leg to the left in front of your body, pointing your toes upward as your foot reaches its farthest point of motion. Then swing the right leg back to the right as far as comfortably possible, again pointing your toes up as your foot reaches it final point of movement. Repeat this overall motion 10 times before performing 10 reps with your left leg. Rest for a few seconds, and then repeat.
• (5) If you are a golfer, tennis player, baseball/cricket athlete, or squash /handball/racquetball competitor, your sport involves considerable twisting motions which can damage lower back muscles and induce spasms. To strengthen your lower back during tortuous twists, utilise devices like the 'NRG Ball' (think of a medicine ball on a stick) or a 'Bodyblade' (a flexible rod) to provide resistance as you carry out the normal swinging motions associated with your sport (Fitter International Inc., mentioned above, carries both products). As a cheap alternative, you may also hold a free weight or medicine ball in front of you, and alternatively twist from side to side in movements mimicking those of your sport, using your abdominal and lower back muscles to produce motion, rather than freely swinging your shoulders and arms back and forth.
• (6) The Rotational Hamstring Stretch (for improving flexibility in the lower back, bum, and hamstring areas):
• (A) Stand on your right foot with your left leg elevated to nearly hip height in front of you, with your left heel resting on top of a bench or table. Your right foot should be turned outward approximately 45 degrees from straight ahead. Then, lean forward slightly to induce stretching on the left hamstring. At this point, rotate your left foot, ankle, knee, and hip inward and outward 15 times to each side.
• (B) Repeat the above action with your support (right) foot rotated inward approximately 10 degrees.
• (C) Finally, repeat both of the above actions with the opposite leg.If you carry out this advanced routine two to three times a week for several weeks, you will notice a remarkable improvement in your lower back and core strength, coordination, and sport-specific flexibility, and you should be at lower risk of back spasms. Best of all, your upgraded strength and control should help you perform at a higher level in your chosen sport.

Injury

Injuries suck! No matter who you are or when you get them. They always interupt life. I am terrible about how I handle injuries. I will typically ignore them until I can't any longer.

This time it's a little different. Saturday I had a GREAT run. I had gone to the gym to run on the treadmill because it was raining pretty hard. I ran for 90 minutes. I felt great. I was running faster than normal, no pain. All good stuff.

I finished took a shower and then as I was getting dressed my back went ZING!!!! It was as if someone had taken all the muscles in my back and tied them up in a huge not right in the middle. I couldn't stand up straight. I sat down on the bench and just took deep breaths hoping it was a cramp that would go away.

It didn't.

Somehow I made it to my car and to my nephews soccer game. I just figured it would go away. I had been having some pain in my back after workouts all week. I had swam alot more than usual and after each swim felt some tenderness in my back.

It had actually started in my right deltoid and my lower back. I figured it was because I was doing more fly than I usually do.

I spent the rest of the day sitting on my butt with a heating pad against my back sucking down Momentum.

The worst part was I was supposed to do a race with my niece the next day and I didn't know if I was going to be able to do it. I called her mom to see if she could stand in if necessary.

Fortunately I was able to do the race. See my other post. (It was a great time.)

Now 4 days later I am still in pain. It is getting better and tomorrow I have a massage and chiropractor appt that I pray will take care of everything for me.

I find it difficult to not focus on the workouts I'm missing. But I know that right now that would only do more harm. I am still riding to work just so I can still move a little bit and it doesn't seem to aggravate anything.

9/4 - 9/7 workouts

I have been out of town for a training for work this past week. It makes it difficult to follow your normal training regiment when you are out of town. I am thankful that I do not have to travel for work very much. Let's just say I miss my bike and my shoulders are sore.

Monday: 9/4
No workout: Travel day

Tuesday: 9/5
Swim: 90 min, 4200 yards
Run: 60 min, Hills

500 swim kick every 4th
500 swim kick every 4th
00 pull w/ handpaddles
500 pull600 swim(6, 8 10 kick) then 6, 8 10 swim)
1200 IM (6, 8 10 kick)
600 swim
100 Cooldown

Wednesday: 9/6
Swim 90 min, 4500 yards
Run 90 min, Hills

Thursday: 9/7
Swim 90 min, 4200 yards

Swim:
250 Swim
250 Kick
250 Pull w/ paddles
250 Pull no paddles
250 drill (fist)
250 Swim

5 x 500 by 25's (s/d/k/d/s)
1- Free
2- IM
3- Pull w/ paddles
4- IM
5- Pull w/ paddles

200 cool down

9/1/06 - 9/3/06 Workouts

Friday:
Bike: Commute 22 miles
TKD: 1 hour

Saturday:
Run: 45 minutes
Bike: 1 hour (easy, social ride w/ Reece & Sybil)

Sunday:
Bike: 4:30 hours (65 miles, home to Larch Mtn., to Multnomah Falls, no return trip)

Triathlon Assessment

Triathlon Assessment Score each of the following racing abilities and miscellaneous factors on a scale of 1 to 5 using the following guidelines. Circle the selection that best describes you to relation to your competition.

1 – amongst the worst in my race category
2 - about the same as others in my race category
3 – among the best in my race category

Abilities/Techniques	Swim	Bike	Run
Endurance	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Force	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Speed	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Muscular Endurance	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Anaerobic Endurance	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Power	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Technique	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Miscellaneous Factors
Time to train	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Injuries	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Health	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Body Strength	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Flexibility	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Mental Skills	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Nutrition	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Body Composition	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5

Limiters Assignment

In order to do this exercise, a few terms need to be defined. These are from Joe Friehl's Triathlete Training Bible.

Endurance: The ability to delay the onset and reduce the effects of fatigue.
Force: The ability to overcome resistance.
Speed: The ability to move effectively while swimming, biking or running.
Muscular Endurance: The ability of the muscles to maintain a relatively high force load fro a prolonged time.
Anaerobic Endurance: The ability to resist fatigue at very high efforts when arm or leg turnover is rapid.
Power: The ability to apply maximum force quickly.

Ironman Canada: Gordo Byrn

Gordo Byrn is probably one of my all-time favorite Ironman athletes and coaches. He has a great deal integrity and truly loves this sport that he give a huge amount back. If you don't know who he is check him out at his website GordoWorld.

In the meantime, here is his latest article post IM Canada 2006 where he finished 3rd.

http://3athlete.com/go.php?http://www.xtri.com/article.asp?id=1845