From the PR Newswire in February:
Wednesday, March 31, 2010
From the PR Newswire in February:
Sunday, March 28, 2010
Thursday, March 25, 2010
Tuesday, March 23, 2010
Sunday, March 21, 2010
4:30 am - Core: 10 lb weighted ball hip lifts (50 ea), weighted ball twists (on back, laying legs side to side with ball between knees - 50 ea), weighted ball leans - 40 ea (sit on floor, lean back, twist ball side to side and touch it lightly on floor to your side), 20 push ups, standing twists with pole (75), standing side bends (20). 30 ea 8 lb dumbbell above-head lifts, 30 ea bicep curls with the same 8 lb dumb bells, and 40 ea of those thingys for the backs of your arms where you put the weight ball in your hand and bend your arms behind your head (can't think of what they are called).
9:30 - Trail run in Weiser State Forest. 1:19, 6.3 miles, 12:35 mph pace (here's the calculator -- very cool stuff). Yup... I'm slow as molasses but that's OK. I'm getting the job done. Felt great. Then.... hopped on the mountain bike for a mix of fire road and trail for 1:40 for about 10 miles. Once again, slow as molasses but I got the job done. (Remember you roadies, I was in the woods which means HILLS, rocks, logs to jump, roots, and bumpy trails! Yeah baby... love the hills and dales).
2:00. EAT. Then, check stats from today's workout: Burned 2035 calories, Average HR was 140 for 2 hrs and 58 minutes, the run average HR was 150 and the bike average HR was 130. My early am resting HR was 45.
I can't help but add today's workout was preceded by two days of hard gardening (for those that don't know, I'm an organic gardener which means compost turning, hauling straw bales, turning the soil by hand for my 2100 square feet of garden rather than using the rototiller just cause its not enviornmentally friendly). For the fun of it, I threw on the heart rate monitor to see how hard I really work at gardening and it showed I work at 58% of my max. I go for about 3 hours at a time (that's all my back can handle), and I burn about 303 calories an hour. That means I burned nearly 1000 calories each day on on Friday AND Saturday, and then went on my little endurance trip on Sunday. I'd say maybe my endurance is doing quite well. Did I mention I'm slow as molasses? But I really DO get the job done. Til' next time... train hard!
Friday, March 19, 2010
So you are one of the 5,000 people entered in the sold out Tough Mudder at Bear Creek Ski Resort, PA on May 2, huh? Well your How to Train for the Tough Mudder google search got you to the blog of not a sports physiologist, not a personal trainer, nor a coach; but the blog of an experienced adventure racer than can give you a couple pointers on what to expect going off road for the first time and having to jump over things, carry things, lift/pull things, and just plain have fun. And believe me, they ARE fun, no doubt hard. There are four key ingredients to obstacles/off-road running:
Running experience off-road
And there are three key things you should not expect:
To be fast
To be able to do all the obstacles
To run every hill
There's about 5 weeks to go until race day and if you don't pretty much have the key ingredients in your pocket already, there's very little time to get there, but you can if you are careful. Start by getting off road. Run hills in a field, run the perimeter of a park or playground. I'd reserve the flat pavement for your speed work once a week. For everything else, find some off-road trail or grassy area and run -- even your long run. If you've never ran anything but pavement, you really should get a feel for the constant uneven surfaces so you can strengthen your ankles a bit and be ready for less-than-flat-and-even surfaces, not to mention going slow. Off-road racing is always a slower pace because there's more challenges than a flat surface. More hills, more off-camber surfaces, and more varied hardness/softness of the surface to make your body work a little harder. Be prepared for it. Endurance is also a key factor. Sure, you can run a 10K with ease, but can you stop 17 times and do 30 push-ups, chin-ups, and swim a lap in-between? Those obstacles are going to require energy -- the same energy you expend in a run, so be ready for it. After you do a run for 45 minutes, hop on your bike or some other form of cross training and go another 45 minutes. The key is keeping your heart pumping at a slow-steady pace (60% of your maximum heart rate) for at least 2 or more hours. 3 hours is ideal. Figure about 1.5 to 2 hrs for this baby at a higher than normal heart rate -- the Tough Mudder website was right on time to finish. Yes, you ran a marathon on pavement -- but can you carry a 10 pound pack for a mile or two? Will your knees hold-up to the extra weight going up a hill? Strength is pretty darn important to do many obstacles. And not just pumping iron. Grab a weighted ball or fill a backpack with cans and start hiking a hill. Guaranteed if you've never done this, you'll feel it in your legs the next day. Do push-ups (mens, not girls), work your core (you'll back will pay if you don't), and take every opportunity to use stairs and put the water bottle on the cooler at work. And the perseverance? Here's where team mates really, really help. You don't want to let them down, nor yourself. You'll help each other immensely just by being by their side. I've been blessed with the best of team mates for many years to help me through some amazing feats. You'll need to be mentally focused on completing the entire thing -- to endure all obstacles and overcome the challenge, and having a friend to help stay focused is truly helpful. You will be tired, hurting, and wanting to serve up a whole lot whine with that cheese. Don't. Your friend doesn't want to hear it. Persevere to proud of yourself for finishing. I'm 50, and I have to play mental games every time I do something. I fight the age thing all the time, but between my own self-satisfaction to finish a hard race or event and hearing it from my friends, I persevere and keep going. You will too -- to be a tough mudder! Congrats!
p.s. disclaimer: I'm not an expert at anything; I'm not a doc, a coach, a personal trainer, nor trained in anything having to do with physical ability. Like I said earlier, just a gal sharing some tips on off-road racing from experience for those that never raced off road. It'll be some of the most fun you ever had.
Sunday, March 14, 2010
Every morning starts with this 10 pounder between my legs, under my butt, on each side of me, and over my head. What better way to start your day? Ha! This weekend was rainy, rainy, and rainy - perfect weather for a tough mudder, eh? It poured all day Saturday and the wind was so intense it made Rick go out and cuss at the corner of the house. "Mother fucker." If you could have heard Rick standing at the corner of the house cussing it. You see, the wind pulled up a corner of the siding and started pulling it off. It has been a problem for a while now and maybe Rick was cussing at himself for not fixing it when it first happened. He likes to tape it down and the tape came loose and the wind caught it. Well... it's taped again until next time I get to be entertained with Rick cussing the corner of the house. I was also entertained on Saturday by a Quentin Tarantino movie -- Inglourious Basterds. OMG. Talk about a typical Quentin movie -- right down to the HUGO STIGLITZ, cartoonish wording splashing across the screen. The story line and how it was played out is also typical Quentin. Scalping Nazis? "The Bear Jew?" Burning Hitler and his men in a movie theatre? And one of my favorite lines, "Now take your wiener -schnitzel finger and point out on this map where they are." It was the perfect movie to watch on a rainy day sitting on the trainer for a couple hours. It rained a little more on Sunday, but I already planned on a trail run for two reasons: to check out the bike trails to see how things fared over the winter and to get a nice 6 mile run in. I covered myself in rain gear and hit the trails. Mission accomplished, although trail runs after a wind storm aren't exactly a solid, good run since you have to continually stop and move crap and watch your step. But I got 'er in with a couple snap shots in between. Check out http://www.rcst1.blogspot.com/ to see the update on the trails. So yes, the rainy weekend was a good one to prep for the Tough Mudder. Now that the time changed, it can only get better.
Thursday, March 11, 2010
I'm devastated. This was my first road ride of the year. All I could take of the torture was an hour and yes, the hills really were that bad. No amount of trainer riding at an average heart rate for hours on end is going to get my ass up a hill at a semi-decent pace come spring time. It's now or never… either drop the cheese and flab or park my butt in a kayak seat and forget about it. I hate being 50. The trade-off for no-more-periods is a couple extra pounds that DO make a difference on the bike. It sucks.
Tuesday, March 9, 2010
Monday, March 8, 2010
Last week, I signed up for the Tough Mudder, a 7-mile run with 17 obstacles. Yesterday, I ran my little heart out up hills, down hills, around hills, and then did it again - over and over and over. In other words, I did hill repeats after a 5 or so hilly mile run and oh it was painful. All the while I was thinking, how can I train hard and allow for recovery for a good hilly running competition with obstacles, AND do long bike rides. It may be too taxing for my 50-year old bones - they need a little longer to recover. So I think I'm going to change my focus for the next 7 weeks and do mostly running and when the Tough Mudder is over, I'll switch it up to the long rides to prepare for the endurance events starting in August. It makes perfect sense -- run now to lose some weight, ride later when the trails are sure to be dried out. So the early spring long stuff is off the schedule. In fact, the only thing on the schedule this spring is the Tough Mudder and a long hiatus after that to prep for the Rattling 50.