From Fat to Triathlete

Training

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2013-Year of the Mouse

February 23, 2013

I know on the Chinese calendar this is the year of the snake, but here at my house, 2013 is definitely the Year of the Mouse.

Gayle has set a goal to walk the Disney Marathon in 2014.  The marathon will be on her birthday, and it’s a perfect excuse to get in shape, visit some family in Florida and go see Mickey.

I have decided to train and walk the marathon with her….not run it, just walk.  My reasons for walking instead of running are:

  1. I am fat and out of shape.  And I know that, at least for me, trying to run and cycle is difficult.  I feel fat and slow and it is super easy to just give up. Training to walk a marathon is a great way to lose weight and get in shape, with less pressure to be fast and perfect right away.
  2. I am not getting any younger.  I am still going to participate in triathlons, and my goal of completing an Ironman is no where near dead.  However, I believe it will be better for me to lose the 80ish pounds I have to lose and strengthen my muscles with a walking plan rather than going out first thing and pounding the pavement.
  3. I want to support Gayle.  Walking 26.2 miles is no easy task, and I know both of us will have days when we don’t feel like training.  It will be good to have that other person to push us to get moving.
  4. It will be fun.  For Gayle’s 50th birthday last month, we committed to walking a 50K throughout the month of January.  And we had a great time getting out almost every day and walking at least a mile.  We talked about all sorts of things and just really had fun.  I can’t imagine walking and training for the marathon won’t be fun too.

Here we are at Disney on Gayle's 40th Birthday

So, with that said, Monday begins the quest for Disney 2014.  I think spending the next 10 months getting in shape with the ultimate goal to get back to triathlons in 2014 is the best thing for me.

So, you see – around our house, this really is the Year of the Mouse!

I’m very excited to begin this journey.  I’ll keep you updated on my progress!

And, even though I’m walkin’ – I’m still tri-in

 

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: Races, Training
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Ironman Training Week One

June 4, 2012

The past few weeks have been crazy, and unfortunately, training has been too low on the priority list.  About three weeks ago, I dislocated my knee.  Fortunately, it wasn’t too bad.  I was on crutches for about a week, and then wore my knee brace for two more weeks.  And on Friday, I began running again.  It will take me a while to get all my strength back, but I’m very happy that I can run.  There were moments that I was worried that it would be months instead of weeks before I could run again.

This week begins the actual Ironman training program that I have chosen.  My biggest concern now is to build up my stamina, especially on the bike.  I will probably be riding for 6-7 hours and need to make sure that I can keep up a good pace for that length of time.

So, here is the plan for this week.

  • Monday – run 45 minutes
  • Tuesday – bike 60 minutes, swim 30 minutes
  • Wednesday – rest
  • Thursday – swim 30 minutes, bike 45 minutes
  • Friday – run 90 minutes
  • Saturday – bike 90 minutes
  • Sunday – run 45 minutes

Wow!  Seems like a lot of work.  I ran my 45 minutes this morning, so I’m on my way.   I’ll try to check in every day, as my training progresses.  I think the next 137 days will fly by!  I’m looking forward to the journey.

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The Dreaded Bike Trainer

April 19, 2012

What is it about the bike trainer that is so miserable?  I have a few theories, but the biggest reason, in my opinion, is – No Coasting.  If I get tired and stop pedaling, the bike stops too.  All forward motion ceases.  And then I feel like I’m not doing anything.  So I don’t stretch out my legs, or take a quick break and then I’m exhausted that much faster.  At least when I’m on the road, if I take a second to get a drink of water (and no, I haven’t figured out how to pedal, watch the road and drink at the same time….my legs must stop moving), the bike keeps moving.  And I feel like I’m still working.

And I know there are benefits to the trainer.  One being the ability to ride no matter the time of day or weather conditions, and another being the more intense workout you get because you don’t get the chance to coast.  The few things I’ve read say that you can add at least 50% or even double your time when you ride the trainer.  So my 30 minute workout on the trainer was equal to a 45-60 minute ride out on the road.  That might be enough to keep me indoors on my bike, at least some of the time.

But I can’t promise I won’t complain about it.

 

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: Cycling
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I’m a Tortoise

March 5, 2012

The other night, Gayle and I were having dinner (Crock Pot Chicken & Dumplings – super easy, super good), and the talk turned to my training. Gayle made the observation that I am the tortoise from the fairy tale “The Tortoise and the Hare”.  I plod along at a slow and steady pace and eventually get to the end, but without any sense of urgency or speed.  And while that did help the tortoise beat the hare, he did so in his own sweet time.  The race I’m training for, on the other hand, has a time limit, and while it might seem that 17 hours is plenty of time I know from my half ironman experience and reading others race reports that it might not be enough.

So, while starting out at warp speed and burning myself out is not recommended, I do need to develop a sense of urgency with my training.  I need to pick up the pace and not be satisfied with my slow times.

I do have numbers in mind for the times and speed at which I need to finish each section of the race.  And to my math loving brain it has been quite fun working those out.  In fact (true confession time) while I am running I like to do the math in my head (If I keep up a 12 min/mile pace on the run, how long will it take me?  What about a 12.5 min/mile pace?  And so on…)  It’s nerdy, I know.  But it makes me happy.

So, I have given myself a deadline.  I would like to be at my goal pace with both the bike and the run by June.  Then from June – October I will work on keeping that pace for extended periods of time until I am at the amount of mileage that I need to be to complete an IronMan.  That means that I want to be able to sustain a 10 min/mile pace while running for at least 5 miles and I would also like to be able to sustain a bike speed of 15 mph for at least 15 miles by June 1st.  Currently I can hold a 17 min/mile pace for three miles (which is better than where I was at the start of the year) and my average bike speed is around 10 mph for a 15 mile stretch.  So, I have my work cut out for me over the next few months.

Too bad I can’t strap on a rocket like this tortoise!

 

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On My Own

February 22, 2012
My running buddies

My running buddies

My morning runs usually consists of running a mile with Marshall, then a second mile with Wrigley.  It gets them both some needed exercise as they are young energetic dalmatians and it gets me to run twice as far.  Unfortunately, for the past few days Marshall has been sick.  He was throwing up, very lethargic and dehydrated.  He has not been up for running.

So, even though I can work out when I’m sick, I have a difficult time running when one of my running buddies is sick.  (There is probably a blog post about the importance of workout partners somewhere in there).  Needless to say, Wrigley and I have been doing some walking, but not much.

This morning I decided I just needed to do it, with or without my running buddy.  Every day missed is one day closer to my Ironman with no preparation.  Wrigley and I ran a mile and then I did the second mile on my own.  I must admit I was a bit apprehensive about running by myself.  But I did it, and it had good and bad aspects.

Good – I was actually 2 minutes faster over the course of the mile.  I will chalk that up to not having to stop at every bush, tree and mailbox along the way.  The chart of my pace from Map My Fitness shows that my pace was relatively consistent over that mile, which makes me happy.

Bad – There was no one to talk to.  I actually was lonely.  And it’s not the same talking to yourself.  However, that is a feeling I will have to get used to because during the race I will be alone most of the time.

All in all, I’m glad to be back to training after a few days off.  Marshall is feeling better and will be up and running soon, but even so, I can run with just myself for company.

On another note, this past Saturday I participated in the Polar Plunge to raise money for Special Olympics.  You can read all about it here.

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Watch out Speedy Gonzales

February 7, 2012

speedyAlthough I must admit, I’m not ready to make any land speed records, I have been able to increase my speed over the last few workouts. During both Sunday’s run and today’s I threw in a few fartleks – running all out for a sort distance, then dropping my pace to recover. I also tried to keep my recovery pace a bit faster than the norm.

I was very pleased with the outcome both days. On Sunday I shaved over three minutes off my average time for the two mile distance. That’s more than a 1.5 minute decrease in my pace. Today I was able to shave another 10 seconds from Sunday’s pace (which granted is only 20 seconds off my total time for the two miles, but still…..it’s faster!)

I keep telling myself not to get too excited, because there will be days where I am slower for whatever reason. But I am still going to take a few minutes to be proud of my efforts.

On a somewhat related note – yesterday I was able to wear a pair of jeans that were a size smaller than my usual size. They had been in the bottom of my drawer for about 2 years, and I decided “What the heck, I’ll give them a try!” and they fit! A big tighter than I usually wear my pants, but definitely wearable.

So, those are my two brags of the day.  If you are worried that you are too slow or too fat to do anything, just get out there and start.  Do a little something everyday and I think you will be surprised at how you progress without even realizing it.

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: Running
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Pick Up The Pace

February 3, 2012

I am very proud of myself for keeping up my training through my cold.  Now it’s time to pick up the pace.

I did some research on how to get faster, and here are a few tips I’ve learned:

  1. One of the best ways to gain speed is with fartleks.  A fartlek is a workout where you run faster for a certain length of time, and then go at a slower pace to recover and then pick up the pace again.  The most common method is to pick a landmark in the distance, race to that landmark, and then run at recovery pace for a while, then pick another landmark and repeat.  It’s a fun training method because it can be varied throughout the workout which reduces the risk of boredom.
  2. Stay hydrated.  An easy way to get cramps is to work your muscles while dehydrated.  This will sidetrack any workout.
  3. Stretch.  Not much to be said about this one, it’s vital to keep muscles loose.
  4. Hill workouts.  This is a difficult one here at the beach where there aren’t many hills, but a good hill workout can increase your speed.
  5. Beach workout.  Now this one would be easier for me.  Running in soft sand will increase muscle strength and speed.

I definitely want to start with the fartleks first, because that can be incorporated into my daily workout right away. I know I need to start drinking more water and stretching. I would love to get to the beach to run, and might have to try and plan something for the near future. And to round it out, maybe I should start planning a vacation to a hilly destination……

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You said that you would do it. And indeed you did.

February 2, 2012

It’s probably bad that a training accomplishment makes me think of a song from a musical.  But it did!  Yesterday, I was able to run the entire two miles with no walking breaks, which hasn’t happened for quite a few years.  And the entire time, all I could think of was the song from “My Fair Lady” entitled “You Did It”

Of course, they are chauvinistic pigs and I’m training for a triathlon, but I made the connection nevertheless. It’s a great feeling to know you have accomplished your goal, even if it’s just a small step on the way to a larger goal.

One of the big things I’ve learned in the past month is that even though it may seem difficult, or that I just wasn’t getting any faster or stronger, when I look back I’ve really come a long way. Just by putting one foot in front of the other and not quitting. I know I have a long way to go, but I also have the confidence that I can get there one step at a time.

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: Encouragement, Training
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A Marathon + 19.3

January 31, 2012

janJanuary has come to a close, and I am proud to say that I did something (ran or walked) every day!  My mileage total for the month was 45.5 miles (which is equal to a marathon plus 19.3 miles).  I’m sure that’s a new high for me – EVER!

I’m still extremely excited about the Beach2Battleship.  I keep up with my countdown and even though 262 days seems like an eternity – it will be here before I know it!

My goals for February are to keep up with the running and to add in cycling and swimming.  I have to get new tubes for my bike tires and a swimming pass, which should happen next week.

Here are some January highlights (and lowlights)

  • Longest (distance) workout – 2.13 miles at a 19.4 min/mile pace
  • Fastest pace – 2.11 miles at a 19.0 min/mile pace
  • Longest (time) workout – 42 minutes
  • Slowest pace – 0.8 miles at a 37.3 min/mile pace – In my defense, this was my worst sick day and I just wanted to be in bed!  But I walked – slowly and not very far….but done!
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    I run, I ran, I am running

    January 30, 2012

    After fighting a cold for the last week, and not getting any running done, (I did walk every day….even when I didn’t want to) I decided that I had to get back into my training or I would be way behind.  So today, I ran.

    I could have used this today

    I could have used this today

    I didn’t go as far as I had been before I got sick, nor did I go as fast, but I did more running (and less walking) than I thought I would.  That’s why I’m choosing to call this workout a big success!

    The temperature was in the high 30′s, but after I get moving it’s not too cold, except for my feet.  These “toe shoes” are not built for warmth.  That said, I wouldn’t trade them for anything…even in the cold.  My long pants and sweatshirt are just perfect.

    The numbers – I ran/walked 1.8 miles in 38 minutes which is a 21 minute mile.  I really want to get that pace down to a 10 minute mile by the Ironman, but will be happy with a 12 minute mile.

    I have been doing some calculating in my head and am coming up with times that I would like to finish each leg of the triathlon in.  I’m even formulating my A, B and C goals.  I don’t think it’s too soon to start that, do you?  It keeps me motivated to keep going and pushing myself, so I doubt I’ll stop just yet.  Although, what does it say about me that I like doing math calculations in my head while I’m running?  I’m sure there is some deep psychological meaning to it all.  We’ll save that analysis for another day.

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