Making Headway

Thursday ... the yadda yadda yadda part of the blog ... lunch time run 1 hr, 7 miles, bottom of AeT heart rate. Got on the bike after work, 1:45, 29 miles, AeT heart rates.

As for other things...random thoughts....

Nothing new on Race Day...but if you only race 2 or 3 times a season, isn't racing itself "new" on race day? I was told I was crazy for racing as much as I am this season. I've done two tris so far and I've got the Longmont Sprint coming up this Sunday. I'm racing a lot this season for lots of reasons: it's hard, being surrounded by like minded folks, speed, pain, and because it's the best "test" of whether you are benefiting from your training. It's hard to hide on a race course. If the training you are doing is helping, then you go faster...simple.

Observing the thoughts that your mind plays without passing judgements on yourself based on those thoughts is very hard to do. My mantra lately has been "don't think, just ride" or "run" or "swim". Acknowledge the thoughts and let them go.

Diet, in particular the amount I eat...I've been thinking of food as fuel lately. If I have a big day planned, I eat more...a rest day, I eat less. I don't skip any meals, just adjust the portions accounting to need. I'm down to 141 pounds. This seems to be a good weight for me right now, my appetite is good, I'm sleeping well and I haven't bonked during a workout in some time.

My training plan...It's more of a set of guidelines than a plan.
#1 Back it up - Leave a little left each day so that I can workout again the following day. Never go so hard, or so far that I "have to" take a rest day. I will throw a few days off in, one every other week or so, but those will be deliberate choices, not forced upon me by fatigue. I do however reserve the right to take time off if I believe that is what I need at the time (cold, injury, etc) Bottom line, never dig too deep.

#2 Build the Aerobic Engine - lots written about here. All I'll say is that I seem to have found good heart rate zones and sticking to them over the last 6 months has allowed me to start putting together back to back 12-15hr weeks. Along with the volume, my speed has improved even though my only "speed" work has been a few races. My aerobic run pace is now 8:25-8:30/mile. Not blazing by any means, but if I could run 8:30s at IM, I'd be a frickin' Rock Star!

#3 Food is fuel - my intake is based on the work I'm doing. More miles = more food. Fewer Miles = fewer calories. So far everything seems to be fine. Things I'm watching out for, binging, loss of appetite, poor sleep patterns, big changes in perceived effort later in my workouts, bonking.

#4 Build Strength - When in doubt, head for the hills and wind. This is a simple way to build sport specific strength.

#5 training objectives:
at least 4 runs of 18 miles or further
at least 5 rides of 100+ miles, with at least one of 120 miles
at least 2 long bricks, 4hrs or more

Each week I'll look at what I got in, how I'm feeling, my schedule and then layout the workouts for the coming week. As a buddy of mine says "More is Gooder" (as long as I continue to follow rule #1)