S
sparrow
Guest
OUCH. Way to demotivate yourself from riding again in the next 3 years huh? ha! Don't use that front break! Great on the potenital bike! Thats great, I look forward to hearing about your racing.
OUCH. Way to demotivate yourself from riding again in the next 3 years huh? ha! Don't use that front break! Great on the potenital bike! Thats great, I look forward to hearing about your racing.
. anyway its wrapped up, had ice on it periodically today and I'll watch to see if things get any worse.
Still had a great time, stil had an awesome workout
hahahhaha
I've been livi ng my whole life like that!!! Good news here. I am working on becoming a classy athlete with pure physique and Sparrow is getting out there some. maybe someday we can compare some scars!!! hahahahaha but you better get busy!
Still had a great time, stil had an awesome workout
hahahhaha
I've been livi ng my whole life like that!!! Good news here. I am working on becoming a classy athlete with pure physique and Sparrow is getting out there some. maybe someday we can compare some scars!!! hahahahaha but you better get busy!
S
sparrow
Guest
ha. yes I realized how much I DON'T get hurt by how much a simple owie on my hand has slowed me up! If I'm going to keep at this I need to toughen up a bit 
I'm sure I'll get some nasty bruises and scrapes from the race itself! I suppose I should get used to it The hand is better today. I can wiggle my fingers. I'm typing with 2 hands my OTHER wrist is very sore but other than that I feel pretty good. I wanna go out there agggaaaiiiin!
I'm sure I'll get some nasty bruises and scrapes from the race itself! I suppose I should get used to it The hand is better today. I can wiggle my fingers. I'm typing with 2 hands my OTHER wrist is very sore but other than that I feel pretty good. I wanna go out there agggaaaiiiin!
S
sparrow
Guest
Got to the gym this evening. It was heaven as I had no agenda and no buddies to interrupt me I ran at 8 min pace for a half hour which felt really easy today. My heart rate was 140's. My stride has changed lately, and I notice I sort of relax into my hips which engages more butt muscles or something, lol. I went from there to the moving stairs and did level 13 for 15 min. Not hard but I just wanted to keep my heart rate in a fat burning zone today. I did some rowing briefly after that, but it wasn't enough cardio. Once you get the momentum going on that rower, its not that hard. So I did like 10 min eliptical and squatted down while holding the middle handles, isolating my quads 20 sec on, 10 sec off and made them burn BAD. That was a harder workout than an hour on that thing just going through the motions. I did shoulders and chest today for weights and my wrists had difficulty. I had to modify some grips and not go very heavy cause they really really hurt from the fall. I couldn't do my abs on the ball today either since I really rely on my wrist strength for that so I did some other stuff for core. All in all just a fun workout rocking out to my tunes and keeping to my own little world.
Oh and I weighed for they heck of it this morning, and I was 130.5 finally I'm back where I started a year ago, and down 10 pounds from where I was 6 months ago...only I'm pretty positive I have more muscle now than then so things are fitting really loose and I'm feeling pretty good about myself in that area.
I have NOTHING going on this weekend, its a beautiful thing.
I ran at 8 min pace for a half hour which felt really easy today. My heart rate was 140's. My stride has changed lately, and I notice I sort of relax into my hips which engages more butt muscles or something, lol. I went from there to the moving stairs and did level 13 for 15 min. Not hard but I just wanted to keep my heart rate in a fat burning zone today. I did some rowing briefly after that, but it wasn't enough cardio. Once you get the momentum going on that rower, its not that hard. So I did like 10 min eliptical and squatted down while holding the middle handles, isolating my quads 20 sec on, 10 sec off and made them burn BAD. That was a harder workout than an hour on that thing just going through the motions. I did shoulders and chest today for weights and my wrists had difficulty. I had to modify some grips and not go very heavy cause they really really hurt from the fall. I couldn't do my abs on the ball today either since I really rely on my wrist strength for that so I did some other stuff for core. All in all just a fun workout rocking out to my tunes and keeping to my own little world.Oh and I weighed for they heck of it this morning, and I was 130.5
finally I'm back where I started a year ago, and down 10 pounds from where I was 6 months ago...only I'm pretty positive I have more muscle now than then so things are fitting really loose and I'm feeling pretty good about myself in that area.I have NOTHING going on this weekend, its a beautiful thing.
S
sparrow
Guest
Did nothin today. Felt weird. I thought about the gym....and then ....let that thought slip quickly from my mind I've done a lot of just hanging out with my kids and catching up on bills. nice. I do eat much worse on days I don't work out. You'd think it would be the opposite. Our neighbor just had a party and they sent over cake whoops.
oh well, I hope for a nice beautiful run in the super duper early morning before church. I hope, I hope.
I've done a lot of just hanging out with my kids and catching up on bills. nice. I do eat much worse on days I don't work out. You'd think it would be the opposite. Our neighbor just had a party and they sent over cake whoops.oh well, I hope for a nice beautiful run in the super duper early morning before church. I hope, I hope.
ROCK ON! Sparrow!.................DONT SEE THE WATER (SEE BELOW)
“Your Face is so Beautiful, and the Sound of Your Words imparts intuitive wisdom. It is so long since this sparrow-hawk has had even a glimpse of water.”
Sri Guru Granth Sahib
Move-forward and FLY like the sparrow has wings!
“Your Face is so Beautiful, and the Sound of Your Words imparts intuitive wisdom. It is so long since this sparrow-hawk has had even a glimpse of water.”
Sri Guru Granth Sahib
Move-forward and FLY like the sparrow has wings!
S
sparrow
Guest
S
sparrow
Guest
Made it to the gym. yuck, the gym. but regardless of my walled surroundings I had a good workout. We went out to Chevy's for lunch so you can imagine i had some working OFF to do actually I just had a dry caesar chicken salad and not many chips. I was good...but that salt in the salsa will kill ya!
I did only 20 min run knowing I'll be doing a lot more of that this week. Then 20 min on the eliptical squatting down to isolate the quads every 5 minutes (OUCH!), then the stairs and then a bit of hill biking, back weights and called it a day. I love it when I can just "play" on the equipment. Its a good workout and a nice change.
Tomorrow I'm going to make some clear goals. I'm not quite sure what I'm striving towards right now. I'm up in the air with the rest of the tri season and I know the half marathons are coming but I'm afraid my shins won't hack it. I can go forever on the treadmills but out on the road I feel it after only 5 miles. we'll see. It was a really nice day. Church was great, ran the cafe and made a ton of fraps. I'm not sure why I get all gussied up for church when-if I can make it past my kids grabbing my skirt with nasty breakfast hands- I just end up near the end of services splattered with various syrups from the cafe, and with my hair back up to keep it out of my way. haha. oh well, all for the good of the cause. its fun too I hope everyone had an awesome weekend!
actually I just had a dry caesar chicken salad and not many chips. I was good...but that salt in the salsa will kill ya!I did only 20 min run knowing I'll be doing a lot more of that this week. Then 20 min on the eliptical squatting down to isolate the quads every 5 minutes (OUCH!), then the stairs and then a bit of hill biking, back weights and called it a day. I love it when I can just "play" on the equipment. Its a good workout and a nice change.
Tomorrow I'm going to make some clear goals. I'm not quite sure what I'm striving towards right now. I'm up in the air with the rest of the tri season and I know the half marathons are coming but I'm afraid my shins won't hack it. I can go forever on the treadmills but out on the road I feel it after only 5 miles. we'll see. It was a really nice day. Church was great, ran the cafe and made a ton of fraps. I'm not sure why I get all gussied up for church when-if I can make it past my kids grabbing my skirt with nasty breakfast hands- I just end up near the end of services splattered with various syrups from the cafe, and with my hair back up to keep it out of my way. haha. oh well, all for the good of the cause. its fun too
I hope everyone had an awesome weekend!
S
sparrow
Guest
Two of the 3 kiddos started school again today. Darn year round school. Actually (shhhh) I was pretty happy they were going back I do not like to feel like i have to entertain them when they're not in school. errrr. Anyway, Ashlynn has one more year with me. Today we are starting the alphabet OVER again. She needs a refresher
I was late to spin...actually a lot late because I went with my son to his first grade class. he was feeling a little apprehensive about it all..my daughter Bethany is now in 3rd grade and when I asked if she wanted me to walk her to class she goes "nah mom, piece of cake" sniff. When I got to the gym I had about 40 min before I had to coach so I decided to do a tempo run on the tread and see where it took me. I did 5 miles....with talking...because I had no headphones (mistake number 1) and to my detriment sometimes, I know too many people at the gym who think it would be a good idea to come talk to me while running. I tried to act like it was no big deal so they wouldn't feel like they were imposing..but it was a lot harder while talking. they didn't seem to notice. lol
Coaching went great. 20-something people out there and it was a really productive workout. I wish I could've gotten in!
Lessons and more lessons this afternoon. I'm getting pretty tired of them.
I do not like to feel like i have to entertain them when they're not in school. errrr. Anyway, Ashlynn has one more year with me. Today we are starting the alphabet OVER again. She needs a refresher I was late to spin...actually a lot late because I went with my son to his first grade class. he was feeling a little apprehensive about it all..my daughter Bethany is now in 3rd grade and when I asked if she wanted me to walk her to class she goes "nah mom, piece of cake"
sniff. When I got to the gym I had about 40 min before I had to coach so I decided to do a tempo run on the tread and see where it took me. I did 5 miles....with talking...because I had no headphones (mistake number 1) and to my detriment sometimes, I know too many people at the gym who think it would be a good idea to come talk to me while running. I tried to act like it was no big deal so they wouldn't feel like they were imposing..but it was a lot harder while talking. they didn't seem to notice. lolCoaching went great. 20-something people out there and it was a really productive workout. I wish I could've gotten in!
Lessons and more lessons this afternoon. I'm getting pretty tired of them.
S
sparrow
Guest
I posted in the "sports" section something I'd appreciate feedback on if anyone has suggestions. I'm at a spot where I'm not sure what goals to pursue because of my time restraints. I have trained for tris in a focused way since November but I felt like the peak of that training was around March. Since then I've gotten really busy and my workouts got squished out a bit. From Nov-March I was doing
Mon-spin/run intervals/weights
Tues-tri class-sometimes swim/core, sometimes spin/run/core, sometimes bosu workout/core
Wed-swim/spin/weights
Thurs-Hill repeats bike ride or long ride w/intervals 30-40+ miles
Friday-swim/weights
Saturday-make up anything I missed or do long run or long swim
Sunday-off
Now I do something like this:
Mon-spin
Tues-spin/run 3 mi hills/core (weights if possible)
Wed-swim-pace stuff
Thursday-mountain bike or same as Tuesday
Friday-run 4-5 miles w/HIIT/weights
sat and sun are usually off.
It feels like SOOOOOO much less and I can feel it. what can I do?
Doing tris at this point is in a maintenance mode. I don't feel like I can get the goal times I set out to achieve with the lack of training I can put into it. its the endurance I lack at the moment, not the intensity. My sprint and tempo times are still right on. There is another olympic tri in Sept, The half marathon is not till October, the CIM marathon is in December. I will probably be part of a relay. suggestions?
Mon-spin/run intervals/weights
Tues-tri class-sometimes swim/core, sometimes spin/run/core, sometimes bosu workout/core
Wed-swim/spin/weights
Thurs-Hill repeats bike ride or long ride w/intervals 30-40+ miles
Friday-swim/weights
Saturday-make up anything I missed or do long run or long swim
Sunday-off
Now I do something like this:
Mon-spin
Tues-spin/run 3 mi hills/core (weights if possible)
Wed-swim-pace stuff
Thursday-mountain bike or same as Tuesday
Friday-run 4-5 miles w/HIIT/weights
sat and sun are usually off.
It feels like SOOOOOO much less and I can feel it. what can I do?
Doing tris at this point is in a maintenance mode. I don't feel like I can get the goal times I set out to achieve with the lack of training I can put into it. its the endurance I lack at the moment, not the intensity. My sprint and tempo times are still right on. There is another olympic tri in Sept, The half marathon is not till October, the CIM marathon is in December. I will probably be part of a relay. suggestions?
Well, I will way it.
The 1/2 marathon is easy, if you are not trying to fit the Tri training in. And the Tri's will be easy of you are not trying to get that 1/2 marathon IN 1:45.
One of the two goals is going to have to take priority punkin! 1:45 is going to take 5 days a week and we both know it. HIIT is not going to get you 105 minutes of intensity, or 13 consecutive 8 minute miles. There may be human body "study people" that will swear by it, but you and I both know the mentals involved.
told in love,
FF
The 1/2 marathon is easy, if you are not trying to fit the Tri training in. And the Tri's will be easy of you are not trying to get that 1/2 marathon IN 1:45.
One of the two goals is going to have to take priority punkin! 1:45 is going to take 5 days a week and we both know it. HIIT is not going to get you 105 minutes of intensity, or 13 consecutive 8 minute miles. There may be human body "study people" that will swear by it, but you and I both know the mentals involved.
told in love,
FF
S
sparrow
Guest
ok I had a nice long response to this and then it got lost in cyberspace.
Basically I have dedicated myself to the goal of a certain time for the olympic tri. I trained my booty off 6 days a week high intensity AND long duration (2+hrs a day) for each leg, bricks, intervals, hills, weights etc. I was very well rounded with my approach and I was doing back to back HARD workouts consistantly for many months. I started too early, this I know but I hoped it would carry me through the season with a solid base of training since I've rarely in my life worked so hard for anything. By March I was PRIMED and had I done a tri then I would have succeeded. After that I started coaching more, lessons came into play and even though I tried to hang to what I'd been doing it started to interfere in my family life too much (my husband doesn't share the same passion for this stuff as I do, but hes generally supportive). Anyway, try as I might I can maintain a notch below where I was but I don't feel like at any point lately I could go out and do that tri and get the results I want. I hardly train the distances needed for that thing, whereas before I would train past them...do circles around them...and then do it again the next day.
You're right FF about the choosing. I thought I might be able to pull both off, but I need to decide. I'm afraid of putting all my eggs in one basket because I got so hurt last year training for half marathons. I love them though! I'm afraid of training solely for the tri's because of mental reasons, I haven't succeeded so far and it makes me question if I can put what it takes into it to pull it off before its over. Its basically a failure of success.
SO yeah, I guess I already know the answer to my own question, as always
Basically I have dedicated myself to the goal of a certain time for the olympic tri. I trained my booty off 6 days a week high intensity AND long duration (2+hrs a day) for each leg, bricks, intervals, hills, weights etc. I was very well rounded with my approach and I was doing back to back HARD workouts consistantly for many months. I started too early, this I know but I hoped it would carry me through the season with a solid base of training since I've rarely in my life worked so hard for anything. By March I was PRIMED and had I done a tri then I would have succeeded. After that I started coaching more, lessons came into play and even though I tried to hang to what I'd been doing it started to interfere in my family life too much (my husband doesn't share the same passion for this stuff as I do, but hes generally supportive). Anyway, try as I might I can maintain a notch below where I was but I don't feel like at any point lately I could go out and do that tri and get the results I want. I hardly train the distances needed for that thing, whereas before I would train past them...do circles around them...and then do it again the next day.
You're right FF about the choosing. I thought I might be able to pull both off, but I need to decide. I'm afraid of putting all my eggs in one basket because I got so hurt last year training for half marathons. I love them though! I'm afraid of training solely for the tri's because of mental reasons, I haven't succeeded so far and it makes me question if I can put what it takes into it to pull it off before its over. Its basically a failure of success.
SO yeah, I guess I already know the answer to my own question, as always
Well. I think that there are a few things here. I will start with the 2 big ones.
1.
Seems like it is only 1 less training day. Even if time is a little shorter on those days that usual I feel like there is no reason that some small changes in training will make the difference.
This is really learning more what works for you when you are short on time. You already know what works for you when you have more time, so take that and build around it. Train using only what you think leads to the best results, and leave the "lesser" activities out until you have more time again.
2.
This is another big learning opportunity. You should look at when you were at your peak and see how much time it took you to reach it. This will let you know your body better and will allow you to know when you need to back off some, let your body rest, and then start more intense training again.
Learning this can help to show you a way to train 5 days per week as opposed to 6. If you were training 5 days the entire time, would you have reached you peak later and at a more opportune time? Do you think there is a way to plan a workout over the 5 days that can give you the same (or better) results than before?
This may mean you will have to try some different training methods. I will watch your training log a little closer for the next month or so. I am having some trouble putting your whole system together.
Some other questions,
1. How do you measure your intensity for your tri and 1/2 training, HR?
2. How do you plan your resistance training?
3. I looks like it has been a while since you posted specifics about your workout. Can you post, for the next week, how you have planned your workouts, and what you plan to do with your new training schedule? this will help to see some specifics in your training, then maybe we can help to figure how to train on your new schedule.
Also, for those of us who have trouble reading "word mash" put a space in your posts ever 3 or 4 lines. This will make is easier for some of us to put the whole picture together.
1.
Seems like it is only 1 less training day. Even if time is a little shorter on those days that usual I feel like there is no reason that some small changes in training will make the difference.
This is really learning more what works for you when you are short on time. You already know what works for you when you have more time, so take that and build around it. Train using only what you think leads to the best results, and leave the "lesser" activities out until you have more time again.
2.
This is another big learning opportunity. You should look at when you were at your peak and see how much time it took you to reach it. This will let you know your body better and will allow you to know when you need to back off some, let your body rest, and then start more intense training again.
Learning this can help to show you a way to train 5 days per week as opposed to 6. If you were training 5 days the entire time, would you have reached you peak later and at a more opportune time? Do you think there is a way to plan a workout over the 5 days that can give you the same (or better) results than before?
This may mean you will have to try some different training methods. I will watch your training log a little closer for the next month or so. I am having some trouble putting your whole system together.
Some other questions,
1. How do you measure your intensity for your tri and 1/2 training, HR?
2. How do you plan your resistance training?
3. I looks like it has been a while since you posted specifics about your workout. Can you post, for the next week, how you have planned your workouts, and what you plan to do with your new training schedule? this will help to see some specifics in your training, then maybe we can help to figure how to train on your new schedule.
Also, for those of us who have trouble reading "word mash"
put a space in your posts ever 3 or 4 lines. This will make is easier for some of us to put the whole picture together.
S
sparrow
Guest
LOL "Word Mash" ok, will do.
Ok today went well. I went to tri class for 1.5 hours.
Spin: w/ a few hills 40 min
core: plank, various forms of ab work 15 min
Run: .5 mile as fast as possible, 2 min walk, repeat as time allows getting a faster time for the .5 each time (I did it 4 times through)
How it went: Spinning was fine but I didn't feel like i worked it the way I could have. I was a little late so I felt like I was warming up the whole time, and then it was over. There was one significant hill in there, about 10 min long. I worked that pretty hard.
Running was AWESOME. I started at the pace I usually sprint -8.5 on the tread, which is 7:30 min mile. It was super easy so the next half mile for time I bumped it to 9.00, 7:00 pace. Still too easy. The next half mile was 9.5 pace 6:30 min mile pace and my last one was 6 min pace. I did a mile for my last sprint because I still felt like it was comfortable and I wasn't worn out yet! So my last mile was 6:00! I've NEVER done that before and it was sooo encouraging to know I could have probably gone even faster. Granted its the treadmill, under controlled conditions, but I was happy.
Thanks G for taking time to post all of that. I think whats lacking is the intensity of it all. I used to end workouts depleted from all I did. I got used to that feeling and could fight through it. Now I don't reach that point very often so when I find it in my races its harder to push past it.
I also seem to only have time to do 1 thing each day at the gym. Like ONLY swim, or ONLY run before I have to go coach. I used to be able to spin and then do weights, or swim and then run. It makes a difference in endurance.
Anyway, I appreciate your time and I will try to be more detailed in the future...and work on the s p a c e s
Ok today went well. I went to tri class for 1.5 hours.
Spin: w/ a few hills 40 min
core: plank, various forms of ab work 15 min
Run: .5 mile as fast as possible, 2 min walk, repeat as time allows getting a faster time for the .5 each time (I did it 4 times through)
How it went: Spinning was fine but I didn't feel like i worked it the way I could have. I was a little late so I felt like I was warming up the whole time, and then it was over. There was one significant hill in there, about 10 min long. I worked that pretty hard.
Running was AWESOME. I started at the pace I usually sprint -8.5 on the tread, which is 7:30 min mile. It was super easy so the next half mile for time I bumped it to 9.00, 7:00 pace. Still too easy. The next half mile was 9.5 pace 6:30 min mile pace and my last one was 6 min pace. I did a mile for my last sprint because I still felt like it was comfortable and I wasn't worn out yet! So my last mile was 6:00! I've NEVER done that before and it was sooo encouraging to know I could have probably gone even faster. Granted its the treadmill, under controlled conditions, but I was happy.
Thanks G for taking time to post all of that. I think whats lacking is the intensity of it all. I used to end workouts depleted from all I did. I got used to that feeling and could fight through it. Now I don't reach that point very often so when I find it in my races its harder to push past it.
I also seem to only have time to do 1 thing each day at the gym. Like ONLY swim, or ONLY run before I have to go coach. I used to be able to spin and then do weights, or swim and then run. It makes a difference in endurance.
Anyway, I appreciate your time and I will try to be more detailed in the future...and work on the s p a c e s
Last edited:
sparrow - Yea, that is so much easier to read. Thanks.
Having one workout per week where you reach this point would be a good idea. The best be is to do it on a day that you feel great, so you get the most out of it. Pushing the "mental" envelope is a very big deal, and you are right, it does need to be practiced.
This should be goal #2. You need to get 2 events in, you are right, it is good from a conditioning standpoint, and good to practice the transitions. Even if it means doing the 2 things for less time each you will be better off practicing each.
You could even, do one short and one long. So if you swim then run, make it a short, intense swim followed by a longer run. Or long swim followed by short intense run. Alternate the events you do shorter and longer from week to week, so it might look like -
Day 1 week 1 - Swim sprint / Long run
Day 1 week 2 - Long swim / Sprint run
(These are examples)
This way you will be able to train your events more often, it can allow you to spend more time training weaker events if needed, and will allow you to train the faster and longer aspects of your events.
You could even structure it to do events longer that you need the distance training for, and events short and fast that you need that type of training for.
I think you will be able to control intensity better this way as well.
Hope this helps.
Having one workout per week where you reach this point would be a good idea. The best be is to do it on a day that you feel great, so you get the most out of it. Pushing the "mental" envelope is a very big deal, and you are right, it does need to be practiced.
This should be goal #2. You need to get 2 events in, you are right, it is good from a conditioning standpoint, and good to practice the transitions. Even if it means doing the 2 things for less time each you will be better off practicing each.
You could even, do one short and one long. So if you swim then run, make it a short, intense swim followed by a longer run. Or long swim followed by short intense run. Alternate the events you do shorter and longer from week to week, so it might look like -
Day 1 week 1 - Swim sprint / Long run
Day 1 week 2 - Long swim / Sprint run
(These are examples)
This way you will be able to train your events more often, it can allow you to spend more time training weaker events if needed, and will allow you to train the faster and longer aspects of your events.
You could even structure it to do events longer that you need the distance training for, and events short and fast that you need that type of training for.
I think you will be able to control intensity better this way as well.
Hope this helps.
S
sparrow
Guest
VERY much actually! This is something I think I was looking to organize in my brain and I couldn't put it in plain practical terms for myself! You put that very well and its sound advice. Thanks so much!!