Tuesday, February 3, 2009
Still feeling sick
I had a 6-8 mile easy run scheduled for today. I did 6, as I'm still not feeling 100%.
Monday, February 2, 2009
Planning and Goal Setting Part 3
I am happy that I'm feeling much better today. I do think I'm fighting a cold, and I had been taking Sudefed, which I think had me a little bit dehydrated. I think those two things combined made for a miserable run yesterday. Live and learn! Today was a scheduled day off for me, which was great.
Let's take the goal from yesterday's blog and see how we need to plan our training to accomplish it. The goal was "To swim 1000 yards,in a pool in under 20 minutes by June 2009." First, we need to identify what has kept us from accomplishing this goal in the past. Is it because we don't know how to swim or need to work on our technique, is it because we don't have the endurance we need, is it because our strength is lacking? Let's say the limiter in the past has been our strength. Next, we need design a training plan that specifically targets improving strength, while not neglecting other areas. The key here is not to just focus on improving strength and neglect other areas. See why it's important to identify this early . . . as building strength takes time and needs to be gradually improved as to avoid injury. Next, it would be time to design the actual training plan that is going to help us accomplish our goal. As that's a completely different topic, I'll talk about that some other time.
Let's take the goal from yesterday's blog and see how we need to plan our training to accomplish it. The goal was "To swim 1000 yards,in a pool in under 20 minutes by June 2009." First, we need to identify what has kept us from accomplishing this goal in the past. Is it because we don't know how to swim or need to work on our technique, is it because we don't have the endurance we need, is it because our strength is lacking? Let's say the limiter in the past has been our strength. Next, we need design a training plan that specifically targets improving strength, while not neglecting other areas. The key here is not to just focus on improving strength and neglect other areas. See why it's important to identify this early . . . as building strength takes time and needs to be gradually improved as to avoid injury. Next, it would be time to design the actual training plan that is going to help us accomplish our goal. As that's a completely different topic, I'll talk about that some other time.
Sunday, February 1, 2009
Planning and Goal Setting Part 2
My scheduled workout for today was a 12-14 miles long run. I felt great when I started this run this morning. Around mile 8, I started not feeling very well. My body felt achy all over. I slowed down for mile 8, thinking I maybe should just slow my pace down a little bit. It didn't work. I started feeling worse. At mile 13, I decided it was time to stop. I've been fighting a cold, and I really think that's what made me feel so bad. I had never felt so bad after a run. After about an hour, I started feeling better.
Next, it was off to the gym to do a brick on the exercise bike and treadmill with Tara. I decided it was best to take it easy, so I just pedaled easy on the bike and walked on the treadmill while Tara did her workout. Got 12 miles in on the exercise bike and a little bit of walking.
Totals for the week: Swimming 0 yards, Biking, 12 miles, Running 38 miles, 1 core workout
Goal Setting - Many people have probably heard that your goals should be "SMART," which stands for specific, measurable, attainable, realistic, and timely. I think these are good rules to follow when you're setting your multisport goals. Setting goals is very important, as your training plan can then be designed to help you attain these goals. Additionally, goals help you to stay focused in your training, stay motivated, and make you feel a sense of accomplishment when you achieve them. It's important to note, that your goals don't necessarily have to be based around a race. For example, it would be possible to have a goal that says: "To swim 1000 yards,in a pool in under 20 minutes without by June 2009." The number of goals you have is up to you, but I would recommend keeping it to a reasonable number of challenging yet attainable goals. If you achieve all of you goals for a year early in the season, you can always set more. Tomorrow, we'll look at how to integrate your goals into your training plan.
Next, it was off to the gym to do a brick on the exercise bike and treadmill with Tara. I decided it was best to take it easy, so I just pedaled easy on the bike and walked on the treadmill while Tara did her workout. Got 12 miles in on the exercise bike and a little bit of walking.
Totals for the week: Swimming 0 yards, Biking, 12 miles, Running 38 miles, 1 core workout
Goal Setting - Many people have probably heard that your goals should be "SMART," which stands for specific, measurable, attainable, realistic, and timely. I think these are good rules to follow when you're setting your multisport goals. Setting goals is very important, as your training plan can then be designed to help you attain these goals. Additionally, goals help you to stay focused in your training, stay motivated, and make you feel a sense of accomplishment when you achieve them. It's important to note, that your goals don't necessarily have to be based around a race. For example, it would be possible to have a goal that says: "To swim 1000 yards,in a pool in under 20 minutes without by June 2009." The number of goals you have is up to you, but I would recommend keeping it to a reasonable number of challenging yet attainable goals. If you achieve all of you goals for a year early in the season, you can always set more. Tomorrow, we'll look at how to integrate your goals into your training plan.
Saturday, January 31, 2009
Planning and Goal Setting Part 1
My scheduled workout for today was a 6 mile easy run. I completed it on the treadmill with no problems and felt pretty good. I'm not looking forward to my 14 mile long run in the slush tomorrow. I wish I had some waterproof running shoes!
I'm also happy to say that I've finally gotten my website up. It's not done yet, and I still have some formatting issues to resolve, but I'm pretty happy with how's coming together. You can check it out at Custom Coaching.
Starting my own business has been a fun and educational experience. I'm learning to do a lot of things I didn't know how to do before like blogging! My next endeavor will be designing a business card.
Now onto our training discussion for today. Planning and goal setting are, in my opinion, one of the most important parts of training. Every year, I like to start my season by selecting the events I want to participate in. The way I typically go about this is to first select one or two races that will be my "big" races for the year. These will be races that I want to peak for, or in other words will be the key races in which my training plan will be built around and that I want to be in tip top shape for. Triatheletes like to call these their "A" races. So for this year, I have selected two races as my "A" races, the Go! St. Louis Marathon and Ironman Louisville. For me all of my training will be centered around preparing for these two races. It doesn't necessarily have to work like that, but that is how I've chosen to plan my year this year. Next, I decided it might be a good idea to do a half-ironman race as part of my Ironman training, so I selected a half-iron distance race that fits into my training plan nicely, meaning that it would provide me with the right amount of mileage for that particular weekend. I won't peak for this race, instead it will be more like a nice long workout that I can use as a measure of my fitness at that point.
After selecting your races for the year, I would next move toward setting your goals. More on this tomorrow!
I'm also happy to say that I've finally gotten my website up. It's not done yet, and I still have some formatting issues to resolve, but I'm pretty happy with how's coming together. You can check it out at Custom Coaching.
Starting my own business has been a fun and educational experience. I'm learning to do a lot of things I didn't know how to do before like blogging! My next endeavor will be designing a business card.
Now onto our training discussion for today. Planning and goal setting are, in my opinion, one of the most important parts of training. Every year, I like to start my season by selecting the events I want to participate in. The way I typically go about this is to first select one or two races that will be my "big" races for the year. These will be races that I want to peak for, or in other words will be the key races in which my training plan will be built around and that I want to be in tip top shape for. Triatheletes like to call these their "A" races. So for this year, I have selected two races as my "A" races, the Go! St. Louis Marathon and Ironman Louisville. For me all of my training will be centered around preparing for these two races. It doesn't necessarily have to work like that, but that is how I've chosen to plan my year this year. Next, I decided it might be a good idea to do a half-ironman race as part of my Ironman training, so I selected a half-iron distance race that fits into my training plan nicely, meaning that it would provide me with the right amount of mileage for that particular weekend. I won't peak for this race, instead it will be more like a nice long workout that I can use as a measure of my fitness at that point.
After selecting your races for the year, I would next move toward setting your goals. More on this tomorrow!
A great night
Today's (I guess it was actually yesterday's workout) scheduled workout was a run, 10X20sec. hard at one minute rest. Felt great. Did a 10 minute warm-up and 10 minute cool-down for 3.5 miles. Also did a core workout. Finally, got to spend a lot of time with my husband and son tonight, which made it a great night.
Tomorrow's topic will be planning and goal setting.
Tomorrow's topic will be planning and goal setting.
Thursday, January 29, 2009
Awesome swimming today!
Today was a scheduled day off for me, and I took full advantage of it.
I had a swim practice in the morning and the evening with the JCC training group today. I was excited both times when I left the pool, because everyone's swimming has improved so much in the last 7 weeks. I have no doubts that everyone will be ready for the race next weekend!
For me there is nothing better as a coach than seeing my athletes improve. After working with everyone over the last seven weeks, I think we're starting to establish what everyone needs to work on going forward. Now, the real fun in coaching begins. That is, how to we fix the problems? It's easy to say "Beth, you need to finish your stroke all the way" or "Aron, you need to relax" . . . but how do we actually change these things in our swimming stroke. After tonight's workout, I did a lot of thinking on the way home and started coming up with some solutions to some of these problems. I'm really looking forward to working though some of these things as we progress throughout the season.
Thanks everyone for a great workout today!
I had a swim practice in the morning and the evening with the JCC training group today. I was excited both times when I left the pool, because everyone's swimming has improved so much in the last 7 weeks. I have no doubts that everyone will be ready for the race next weekend!
For me there is nothing better as a coach than seeing my athletes improve. After working with everyone over the last seven weeks, I think we're starting to establish what everyone needs to work on going forward. Now, the real fun in coaching begins. That is, how to we fix the problems? It's easy to say "Beth, you need to finish your stroke all the way" or "Aron, you need to relax" . . . but how do we actually change these things in our swimming stroke. After tonight's workout, I did a lot of thinking on the way home and started coming up with some solutions to some of these problems. I'm really looking forward to working though some of these things as we progress throughout the season.
Thanks everyone for a great workout today!
Wednesday, January 28, 2009
Running on the treadmill
Today's workout for me was a progression run (20 minutes easy, 20 minutes medium, 20 minutes hard). The hard pace was just slightly faster than marathon pace. Completed on the treadmill with a cool-down for a total of 7.5 miles. I was nervous going into this run, as the thought of running sub-marathon pace (8:24) after running 4 miles this early in my training was a little scary. I made it through no problems and the workout ended up being easier than I thought it was going to be.
Yes, everyone . . . I do run on the treadmill a lot. No need to feel sorry for me. It's the only way I can get my runs in during the winter, and so I really don't mind it. I actually think it is good, because it forces me to keep my pace. I've been told I'm excellent at keeping an even pace (thanks Jen, Chris, and Ben), and I really think it's because I run on the treadmill so much. It also helps to build mental toughness, which we all know we need for the marathon. Last year while training for my first marathon, I logged 30-40 miles a week on the treadmill.
If you do find running on a treadmill boring and are forced to do it for whatever reason, try doing speedwork. It makes the time go by faster and forces you to hit your splits.
Yes, everyone . . . I do run on the treadmill a lot. No need to feel sorry for me. It's the only way I can get my runs in during the winter, and so I really don't mind it. I actually think it is good, because it forces me to keep my pace. I've been told I'm excellent at keeping an even pace (thanks Jen, Chris, and Ben), and I really think it's because I run on the treadmill so much. It also helps to build mental toughness, which we all know we need for the marathon. Last year while training for my first marathon, I logged 30-40 miles a week on the treadmill.
If you do find running on a treadmill boring and are forced to do it for whatever reason, try doing speedwork. It makes the time go by faster and forces you to hit your splits.
Subscribe to:
Posts (Atom)
Posts
