Wow, a month went by...

So, I managed to get so busy that I haven't updated this in a month. Ouch. Luckily, I've been busy but I haven't stopped training. In fact I'm onto a new set of workouts, to help me reach my base training.

I had to alter my workouts to handle my schedule changes and I might have to make a few alterations again. I have a slight job change taking place this month so we'll have to see how that affects my training.

In the mean time, I'm enjoying my full body strength training twice a week instead of relying on doing separate body parts throughout the week. I still get my long runs, swims, and bike rides in throughout the week and try to get enough sleep for recovery (which almost always seems to never happen). I'm maintaining my body-weight currently which is pretty exciting. And the best part was that the other day after my run, I noticed that I wasn't winded on my long run. My legs were screaming from fatigue, but my cardio endurance was almost unaffected. (I'll give myself props on that one) That is great news for me later on, it also means that my recovery should be at maximum after my runs instead of being delayed.

So, what does it take to prepare for training?

A complete disregard for common sense. Think about it, who in their right mind would actually volunteer to swim 2.4 mils (there are boats now) or bike 100 miles and run 26.2 miles (there are cars, buses and planes for that matter). Well call me crazy, cause it sounds "fun".

Some things you should keep in mind while you read the series of steps I took over the last several months:

1. They are meant for athletes and not your regular fitness buff.
2. Although they seem crazy, I did my own personal research regarding my body and how it works, which will be different for every person.
3. Every step of the way, I'm listening to my body for signs that I am (a) not doing enough or (b) doing too much.

The first thing I worked on was switching from muscular strength training (think heavy weights, low reps) and started working toward muscular endurance training (think light weights, high reps). I went from bench roughly my body weight for 6 solid reps to doing about 65 pounds for close to 20 reps at a time. For the average fitness buff 12 to 15 reps is pretty good for endurance training. I would only allow myself 30 seconds rest, which meant that it is just about enough to break down some of the lactic acid into usable energy but not much. Again the average gym buff would do better with a little more rest say around a minute.

After that, I had to balance training for not one but 3 sports. So, I have 3 key workouts spread out along with 3 days of lifting spread out on different days. So that's 6 days with still more to add. This is when you separate common sense and my habits. In order to get active recovery and some speed training in, I needed to add 3 more half distance workouts and 6 active recovery workouts. In case your not adding it up as we go along that's 15 workouts a week. Now here is the good news, the active recovery gets to pair up with the weights which brings me down to 12 workouts... Some might see a rest day, but I saw half days instead.

The next part was learning what my body can and can't do. This is an on-going process. The most important thing to realize is the difference in the kinds of pain that occur during exercise.

Everyone feels pain differently, and if anything is ever a new type of pain, its best to see a doctor about it. Never ignore new, persistent  or severe pain. What might have been a boot for a few weeks can quickly turn in to a cast and 6 months physical therapy. And if you thought exercise can hurt, try going through physical therapy. - and that ends the Public Safety Announcement.

However, if you are getting a repeated pain that you already know its just a sore muscle or an exhausted muscle. Then you will already know what to do. 

Now in keeping with my schedule and listening to my body, I didn't start full steam rolling into the insanity that is 12 workouts a week. The 6 key workouts are a must, an active recovery workout following each key workout is a must, but that's only 9 total workouts. I also started each key workout at lower then my previous base training if I was training for just that sport. So instead of 40 miles on the bike I started at 30, instead of 2000 yards swimming I start at 1500 straight, and instead of 5 miles running I started at 3 miles.

The last part was to pack on some weight and fat. I'm still actually working on getting my weight a little higher especially my fat. Fat is nothing more then stored energy for a swimmer, but for an Ironman it also means conserved body temperature. Some of these events are taking place in waters that are only 70 or 75 degrees. For comparison, 78 is the lowest that USA Swimming allows for competition; 80 is the average at the swim pool I coach at and I am usually freezing; 82 is usually considered comfortable for anyone who is actively playing around; 86 is the average kept for places that do strictly water aerobics. In short, I'll be freezing without a wet-suit and I need to conserve my body temperature as best as possible so my body doesn't burn extra energy trying to stay warm, I need as much as I can get.

Does your workout make you sore?

Image take from: http://el-aephau.blogspot.com/2012/03/massage-myths-and-logics.html

Some people say that if you aren't sore after your workout, you didn't do it right...

Well that is true and false. It depends on how ambitious you are with your goals. If you are aspiring to be a top athlete, then usually you will be sore after most workouts. If you are just trying to stay active and be healthy, you shouldn't feel sore after most workouts.

But what do you do if you are... Below is a great article about several things you can do to prevent soreness and speed recovery.

A quick look at the 4 points:
1. Active recovery workouts
2. Massage, either a foam roller daily and/or a professional massage twice a month
3. Sleep enough... I talked about that one the other day too.
4. A cold soak in the tub to help reduce inflammation.

Each of these are inexpensive ways to help recovery and prevent soreness. Read the article to get more information and details of how each one helps.

How Recovery Helps You Build Muscle | Men's Health - http://www.menshealth.com/fitness/muscle-recovery-tips

Do you sleep?

So, here's a great question that I bet I know the answer to for most people. Do you get enough sleep?
Some people may not know this, but the most important part of any workout or fitness program is recovery. And the most important part of recovery is sleep. And consistent sleep at that. Same bed time, same rooster call every day (even on days you don't work). Got a pretty strange schedule? You may want to consider how your schedule impacts your health. Check out the article listed below.

Does Extra Weekend Sleep Really Help? - http://pulse.me/s/pq2ZL

Also, to answer the question I posed last week. This morning on my leg workout I kept all the same weights, but I added 2 additional exercises. At the beginning of my workout I did 4 sets of 20 reps on a leg press and I used the Leg Extension machine part way through my workout. All in all, I had a more intense workout with only adding those two exercises. Now next week, I get to start working to up the weight now that I have enough exercises to hit each muscle group 4 times.

What I learned today...

The sign of a great workout

First, let me say I had a great workout today, evidence of my shirt afterwards. Missed my run last night, so I added it to chest, tri, and shoulders day.

Lessons learned:

1. Look more carefully at my socks when I grab them... Two rights, definitely make a WRONG. 
2. Never run without socks.

Don't forget to answer my question on my last post.

Strange things are happening. I want to hear what you would do...

So, I had an awesome workout last night, but something pretty abnormal happened; I maxed out in all my exercises with the planned weights. Depending on what type of training you are doing there are several different options you have, but first lets go over my workout:

·         Barbell Squats:

o   4 sets, 65 lbs, 20 reps per set, 30 sec rest between sets

·         Barbell Lunges:

o   4 sets, 45 lbs, 10 reps per leg per set, 30 sec rest between sets

·         Dumbbell Stiff Leg Dead-lifts:

o   4 sets, 20 lbs, 20 reps per set, 30 sec rest between sets

·         Lying leg Curl Machine:

o   4 sets, 30 lbs, 15 reps per set, 30 sec rest between sets

·         Seated Calf Raises:

o   4 sets, 45 lbs, 20 reps per set, 30 sec rest between sets

·         Standing Calf Raises:

o   4 sets, 75 lbs, 15 reps per set, 30 sec rest between sets

·         Interval Training on the Indoor Cycle (the kind they use for classes)

o   5 minute warm up (2 min – resistance 0, 2 min – resistance 1, 1 minute –resistance 2)

o   Intervals: each interval was 1 minute off the seat with a high cadence (pedal speed), 3 minutes sitting

§  1^st: resistance 2

§  2^nd: resistance 3

§  3^rd & 4^th: resistance 4

o   Cool down (4 min – res 3, 3 min – res 2, 2 min – res 1, 1 min – res 0)

Then 20 minutes of stretching including 3 sun salutations and a stretch of all major muscle groups (biceps, triceps, chest, back, shoulders, hip flexors, hip extenders, quads, hamstrings, calves, and anterior tibialous).

So, the goal is a safe, progressive overload in one week when I repeat the same workout. I know what I’m going to do but I want to hear what your suggestions are in the comments below:

(a)    Increase all weight loads by roughly 5%

(b)   Increase total goal number of reps for each set by 3

(c)    Add an additional 2 exercises

(d)   Other:

I will tell you that there is no truly right or wrong, but I know what will work best for me and I've already planned my workout next week. But I want to hear what you have to say.

The Story Begins...

Energy and persistence conquer all things. -Benjamin Franklin
 
Its only fitting that my first post explain the insanity of trying to complete an Ironman. Well, I'm crazy and everyone who knows me already knows that part. I was never a major athlete in any of the major sports. In fact my sport of choice only makes the news once every 4 years when the Olympics roll around again. Swimming is a great way to keep up with a full body workout, but its not enough to prove ultimate endurance.
 
Next came the biking, about 4 years ago my older brother passed away a month after completing and Olympic Triathlon in North Texas. He has such a blast he wanted to do it again. He had plans to bike with my mom from North Dallas to the Oklahoma/Texas state boarder (80 miles or so). Well, after he passed most of my family turned into bikers. I got his bike that October, flew it back to Tucson and trained for 2 and a half weeks to be ready for the 60 mile portion of El Tour De Tucson. I loved it so much the next year I took the next step, 109 miles. If you've ever heard of athletes talk about the wall when they are doing long events (and most everyone hits it). I hit my wall at 100 miles when my body screamed, "You can quit now!" I didn't listen I fought each of the last several hills and peddled my way (with the help of motivation from my friend Julie) to the finish line were I collapsed and held my metal proudly.
 
The last bit is the running. Over the past year I've been preparing my body for distance running. I have worked to build bone density in my feet; I've corrected my diet to eat healthy and full meals; I have even started to watch the pattern of my run. My first marathon will be next spring in the mist of my training for my Ironman, in the mean time. Its all about building up endurance. Cardiorespiratory endurance, Muscular endurance, and most importantly mental endurance. Cause as Ben Franklin said, Persistence conquers all things.