My workouts of the last month have been mostly tri-specific and yet have given me some variety and cross training as well. I didn't plan on all the heavy lifting or the frequency of snow to provide more opportunity for strength training. In six more months, even three, all will be tri-specific except for recovery.
Now is a good time to mix things up with cross training and to identify weak links. I've been strength training heavy for a strong foundation and help with power later for one. Second, I know I need to pay attention to deep core muscles- key for everything and for me, particularly, for good balance between hamstrings and hip flexors to keep pelvis nuetral. I know my left hamstring is weaker and my left obliques and perhaps QL need strength. These are easily identified in some Pilates work on the reformer designed for athletes and appropriate for anyone.
You think you're strong until you do things outside of your habit. What's in the new-to-you cross training category? What do you need to do in order to get a more well-rounded level of fitness that addresses your needs?
We all have weaknesses, even the elites, and learning what it is you can target it before it becomes a problem.
A few more days of just-for-fun workouts (though admittedly, its all fun) and then in 2010 the motto is "no more junk miles" and it all has purpose.
Set goals! Make plans!
Monday, December 28, 2009
Wednesday, December 16, 2009
Iron Confessions
I have a confession. When I went to sign up for the Ironman Arizona- after thinking seriously about it for a few months- and more subconsiously for about 20+ years- it was full. I had to pay nearly double in order to sign up through the community support category.
That means that I am supporting the community hosting the tri- and all they will do to host a huge crowd of not only athletes, and vendors, but spectators and the like. It was going to be that disappointing to me not to be able to do it once I had made up my mind I wanted in. Look what that says about tri people- they are so committed they made a point of being there on the scene and either signed up again prior to actually doing the '09 AZ or traveled to Tempe to watch in order to stand in line and get first shot at registration slots. Though they are in the minority in America, not all are lazy.
Every year I contribute to something. This year I guess it's a more selfish contribution to the greater good.
If everyone made their mind up to do something bigger than they have done before they'd be amazed what happens. The change in mind and thought and focus when you pick and commit to a big task is astounding. If you tell yourself you're going out for a five mile run, you begin to fatigue at 4. If you on the same day had set out to do 10, you wouldn't fatigue until 8. The mind is the most important thing to train.
I can talk a big talk right now. I'm 11 months away from having to walk (or swim, bike, and run) my talk. I have already benefitted from the strength that comes from deciding to do it and the knowing that I'll do everything I can to make it end successfully- or at the very least get to the starting line successfully. Between start and finish there is less control than in the training months leading up to it.
Set your own goal. What will you do this year?
That means that I am supporting the community hosting the tri- and all they will do to host a huge crowd of not only athletes, and vendors, but spectators and the like. It was going to be that disappointing to me not to be able to do it once I had made up my mind I wanted in. Look what that says about tri people- they are so committed they made a point of being there on the scene and either signed up again prior to actually doing the '09 AZ or traveled to Tempe to watch in order to stand in line and get first shot at registration slots. Though they are in the minority in America, not all are lazy.
Every year I contribute to something. This year I guess it's a more selfish contribution to the greater good.
If everyone made their mind up to do something bigger than they have done before they'd be amazed what happens. The change in mind and thought and focus when you pick and commit to a big task is astounding. If you tell yourself you're going out for a five mile run, you begin to fatigue at 4. If you on the same day had set out to do 10, you wouldn't fatigue until 8. The mind is the most important thing to train.
I can talk a big talk right now. I'm 11 months away from having to walk (or swim, bike, and run) my talk. I have already benefitted from the strength that comes from deciding to do it and the knowing that I'll do everything I can to make it end successfully- or at the very least get to the starting line successfully. Between start and finish there is less control than in the training months leading up to it.
Set your own goal. What will you do this year?
Thursday, December 3, 2009
Week #2 IronJourney
It seems a long time away from the start, not to mention the finish line! As the first snow flies right now and winter sets in I know I'll have some months of waiting out the weather when I can swim and bike more and save the running and pounding until I've got more incentive to get out the door.
For now it's a foundation of more strength to add power to all three later and lay the foundation for injury prevention work that will accompany more sport focused workouts later. Still even now I'm focusing on three key long distance workouts a week a bike on Sunday a run on Wednesday (which will get harder to do indoors and consist of much more cross training for the next three months) and a longer swim on Fridays.
Keeping the pool a habit is important during winter for me- its easy to miss a cold snowy morning at 5:30 when the snow blower is calling first! Thankfully Truman and I ran outdoors Tuesday (instead of a swim!) on what seems like the last time we'll see 60 degrees for a while! The pool will still be there!!
For now it's a foundation of more strength to add power to all three later and lay the foundation for injury prevention work that will accompany more sport focused workouts later. Still even now I'm focusing on three key long distance workouts a week a bike on Sunday a run on Wednesday (which will get harder to do indoors and consist of much more cross training for the next three months) and a longer swim on Fridays.
Keeping the pool a habit is important during winter for me- its easy to miss a cold snowy morning at 5:30 when the snow blower is calling first! Thankfully Truman and I ran outdoors Tuesday (instead of a swim!) on what seems like the last time we'll see 60 degrees for a while! The pool will still be there!!
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