Well the first month of 2012 has just passed, I have been hard at the training. I have rated my training a 8 out of 10 for this past month.
I pulled up my training for the last 3 years and relized that January was my highest training volume on the bike and overall in one month.
My over all training time for one month before was 41 hours and January was 48.
My previous high for the bike was 17 hours, Jan. was 24 hours
My previous high for the run was 16, Jan. was 16.
Now my swim....ya I need to get in the water, only 4 hours this month. I was suppose to be up around 7 so I have some work to do there.
Im am also working on integrating strength workouts as well once a week which is going ok.
I am also focusing on periodizing my training. Which means 3 high volume weeks and one light volume week. I found when I looked back on my training over a year I start with good volume and then as the year moves along I get lower and lower. This would suggest that I tire out as the year progresses, doing it this way I should be able to recover ever forth week.
My crazy endurance journey
Wednesday 1 February 2012
Saturday 10 December 2011
History lesson ( part 1 running)
Here is a little history of my endurance life..
In 2004 it was another trip to the Chiropractor, my back was out again. The doctor told me to go down the hall and get a massage before the next time he had to adjust me. So I did and it was during that conversation with the massage therapist that got me thinking about running. My leg muscles were very tight which was causing my back muscles to shift thus causing the joints to shift.
I went into work were we had a fellow that ran Marathons (and he was a smoker lol) and started to talk to him about running.I figured if I ran a little it would allow me to stretch my legs out more then just static stretching.
After doing a little running my friend from work told me to sign up for a race with him, a 5 miler down in Toronto. I agreed and had a ton of fun.
I now train to race....I love that feeling standing on the start line with the little jitter bugs ready to go.
The following spring (2006) I signed up for my first 1/2 marathon (Toronto Scotiabank). I figured having a goal will keep me going out on the days that I didn`t feel like going out. At this time my Aunt was fighting breast cancer so I did the race to help raise money for breast cancer.
Since then I have completed 8 1/2 marathons all in Ontario, my favorite being the Ottawa 1/2. I would recomend this one to everyone.
I did do the "around the Bay" in Hamilton (30km) in 2009 but it didn`t go very good, It`s a spring race and I don't enjoy running at -20 so lack of proper training hurt.
I was never really interested in running a full Mrathon, and I still haven`t run one, I figured if I`m going to run that far (on the road) then I would want to be fast enough to qualify for Boston....which is my goal for 2013. I have too many other plans for 2012 to fit it in safely.
That being said; I had a training bike ride with Nerina this summer (I think late July) up on the Muskoka 70.3 course, she was kind enough to drive. During our chat on the way up she put the though in my head to do a 50km trail run (she was doing the 25km that same day). Wasn`t sure to thank her or kick her for doing that lol, A sincere thanks Nerina.
I started doing some trail runs and fell in love with trail running, so much more peaceful then road running and alot more ingaging mentaly. I didn`t sign up for the race till about 3 weeks before, I had no idea if I trained enough but figured with the heck, lets try it.
IT WAS AWESOME. I never thought 5 hours would go by so fast.
My nutrition planned worked great, I had to force myself to take my last GU cause I was trying to talk myself out of taking it.
It was 2 loops of 25km so when I started my second lap I made a goal of passing more people then passed me. I passed 11 people and no one passed me...what a feeling that was.
I started watching for the "wall" at km 35 as I have never ran without walking that far..ever...no wall at 35, then nothing at 40 and still nothing at 45, "wow" was all I kept saying to myself with a huge grin on my face. I did start to struggle with about 3km to go but was able to push through as I knew I was so close to the finish.
My good friend Rex laughed at me when I told him I was signed up, "you wont run a marathon but you`ll run an ultra marathon". I did have to laugh as well...crazy and now I am aiming for the 80km ultra trail run in Haliburton
Ultra series with a 50km trail run as a warm up.
In july I switched to running in the Vibram 5 finger shoes Five fingers and absolutly love them. My IT band issues I`ve had for 2 years...all but gone. You are suppose to break into them slowly but I didn`t and it took my caf muscles some time to adjust to the way these shoes make you run. I`m going to try to wear them once a week throughout the winter on my short runs...they get wet very quickly.
In 2004 it was another trip to the Chiropractor, my back was out again. The doctor told me to go down the hall and get a massage before the next time he had to adjust me. So I did and it was during that conversation with the massage therapist that got me thinking about running. My leg muscles were very tight which was causing my back muscles to shift thus causing the joints to shift.
I went into work were we had a fellow that ran Marathons (and he was a smoker lol) and started to talk to him about running.I figured if I ran a little it would allow me to stretch my legs out more then just static stretching.
After doing a little running my friend from work told me to sign up for a race with him, a 5 miler down in Toronto. I agreed and had a ton of fun.
I now train to race....I love that feeling standing on the start line with the little jitter bugs ready to go.
The following spring (2006) I signed up for my first 1/2 marathon (Toronto Scotiabank). I figured having a goal will keep me going out on the days that I didn`t feel like going out. At this time my Aunt was fighting breast cancer so I did the race to help raise money for breast cancer.
Since then I have completed 8 1/2 marathons all in Ontario, my favorite being the Ottawa 1/2. I would recomend this one to everyone.
I did do the "around the Bay" in Hamilton (30km) in 2009 but it didn`t go very good, It`s a spring race and I don't enjoy running at -20 so lack of proper training hurt.
I was never really interested in running a full Mrathon, and I still haven`t run one, I figured if I`m going to run that far (on the road) then I would want to be fast enough to qualify for Boston....which is my goal for 2013. I have too many other plans for 2012 to fit it in safely.
That being said; I had a training bike ride with Nerina this summer (I think late July) up on the Muskoka 70.3 course, she was kind enough to drive. During our chat on the way up she put the though in my head to do a 50km trail run (she was doing the 25km that same day). Wasn`t sure to thank her or kick her for doing that lol, A sincere thanks Nerina.
I started doing some trail runs and fell in love with trail running, so much more peaceful then road running and alot more ingaging mentaly. I didn`t sign up for the race till about 3 weeks before, I had no idea if I trained enough but figured with the heck, lets try it.
IT WAS AWESOME. I never thought 5 hours would go by so fast.
My nutrition planned worked great, I had to force myself to take my last GU cause I was trying to talk myself out of taking it.
It was 2 loops of 25km so when I started my second lap I made a goal of passing more people then passed me. I passed 11 people and no one passed me...what a feeling that was.
I started watching for the "wall" at km 35 as I have never ran without walking that far..ever...no wall at 35, then nothing at 40 and still nothing at 45, "wow" was all I kept saying to myself with a huge grin on my face. I did start to struggle with about 3km to go but was able to push through as I knew I was so close to the finish.
My good friend Rex laughed at me when I told him I was signed up, "you wont run a marathon but you`ll run an ultra marathon". I did have to laugh as well...crazy and now I am aiming for the 80km ultra trail run in Haliburton
Ultra series with a 50km trail run as a warm up.
In july I switched to running in the Vibram 5 finger shoes Five fingers and absolutly love them. My IT band issues I`ve had for 2 years...all but gone. You are suppose to break into them slowly but I didn`t and it took my caf muscles some time to adjust to the way these shoes make you run. I`m going to try to wear them once a week throughout the winter on my short runs...they get wet very quickly.
Tuesday 29 November 2011
New equipment week
I am trying out the Adamo seat on my bike
Adamo this week, thanks to Nichole for lending it to me.
I am finding that I sit on my seat bones alot more as this seat gives you no choice. With my other seat I always sat on my "package". I also noticed that my cycling stroke is abit different as well (in a good way). It feels that when my foot comes over the top its in a much better position to push forward... after reading on their web site it suppose increase my hip rotation, which would explane the difference in my peddle stroke.
I`ve been told it takes 6 to 8 weeks to really get use to it so I will post later on if I decide to go with this design.
Still getting use to it, I`m thinking I like it but may go with a different style (I`ve been on it 4 times now at about 1 hour each time).
I have bought new areo bars that are more adjustable. The stem on my tri bike (Look 496) is a design made for that bike and during my bike fit we couldn`t get it to move to the correct position, so Im hoping this will help...I`II be back for another bike fit soon Ryan :)
Being "off season" I have been experimenting with my Monday workouts and new equipment. I almost never try anyting new once the "season" starts.
Sundays are my long run days and in the past I have taken Mondays totaly off as a recovery day. Over the past few weeks though I have tried...nothing....cycling for 1 hr, recovery run for 40 minutes and this week I tried 30 minutes of cycling and weights (about a 40 minute routine). My legs feel good today (Tuesday) so I will be trying it this way over the next few weeks to make sure it stays consistant.
I work shift work so each week can be different. If anyone else has their ideas for Mondays, I`d be interested to know what you do.
Adamo this week, thanks to Nichole for lending it to me.
I am finding that I sit on my seat bones alot more as this seat gives you no choice. With my other seat I always sat on my "package". I also noticed that my cycling stroke is abit different as well (in a good way). It feels that when my foot comes over the top its in a much better position to push forward... after reading on their web site it suppose increase my hip rotation, which would explane the difference in my peddle stroke.
I`ve been told it takes 6 to 8 weeks to really get use to it so I will post later on if I decide to go with this design.
Still getting use to it, I`m thinking I like it but may go with a different style (I`ve been on it 4 times now at about 1 hour each time).
I have bought new areo bars that are more adjustable. The stem on my tri bike (Look 496) is a design made for that bike and during my bike fit we couldn`t get it to move to the correct position, so Im hoping this will help...I`II be back for another bike fit soon Ryan :)
Being "off season" I have been experimenting with my Monday workouts and new equipment. I almost never try anyting new once the "season" starts.
Sundays are my long run days and in the past I have taken Mondays totaly off as a recovery day. Over the past few weeks though I have tried...nothing....cycling for 1 hr, recovery run for 40 minutes and this week I tried 30 minutes of cycling and weights (about a 40 minute routine). My legs feel good today (Tuesday) so I will be trying it this way over the next few weeks to make sure it stays consistant.
I work shift work so each week can be different. If anyone else has their ideas for Mondays, I`d be interested to know what you do.
Friday 25 November 2011
First Blog
Just starting to set up my first blog, I have no idea what I`m doing yet.
I am going to blog about my crazy endurance training for 2012 as I am doing a 24 hour road bike race, 80km trail race and end the year in Mexico at Ironman Cozumal.
If I have tips or things that I have learned I will post those as well.
I will try to blog at least once a week to keep everyone updated as I go.
You can follow my training more closely at Beginner Triathelete ;look me up...Natebs
Cheers
I am going to blog about my crazy endurance training for 2012 as I am doing a 24 hour road bike race, 80km trail race and end the year in Mexico at Ironman Cozumal.
If I have tips or things that I have learned I will post those as well.
I will try to blog at least once a week to keep everyone updated as I go.
You can follow my training more closely at Beginner Triathelete ;look me up...Natebs
Cheers
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