>> Friday, November 21, 2014
Our current Parents Magazine had this all-too-true comparison about your first and second kids:
Lots more funny stuff on steveinaspeedo.tumblr.com!
Stories, training, and the good times that follow this Ironman Triathlete.
Our current Parents Magazine had this all-too-true comparison about your first and second kids:
There are 2 kinds of people, and here are 12 examples:
I saw something on Tumblr 2 days ago:
• Race report (and LOTS of photos) from the 20-25 below 0 10K.
• My PSA from 2008 on how to run outside in the winter.
• THEE most important layer to have on for winter running!!
• That time I got frostbite on my penis. Click it. Thank me later.
So about a month ago, I posed the following question in a forum on BeginnerTriathlete:
I don't swim much (1 or MAYBE 2 times per week), so what's a good workout to keep up my swim fitness throughout the winter? (To maintain Sprint swim speed and POSSIBLY Oly endurance.) 1500 tempo? 100 repeats? An occasional long swim of 2K+?
6 x 400 - Each set = 1st 100 @ 85%, 2nd @ 90%, 3rd @ 95%, 4th at puke pace. No rest between 100s, 60 second rest between sets.
You know that you are in good shape when you can do all 6 sets at equal speed....then it's time to add a 7th set!!!
I often do a continuous fartlek type swim of 1500-2000m. Something like this (after a warmup): alternate easy/hard (or hard/easy efforts of 25, 50, 75, 100.....up to 200). That gets you 1800m. For longer, go up a bit more, or work back down to 25/25, which is 3200m total. For some reason I find these easier than stop and go repeats and my pace is usually close to my time trial pace for 1500-2000m with a lot lower perceived effort.
Here are 6 quick random updates:
• I'VE BEEN SWIMMING A LOT LATELY, and I have some tips/workouts/questions to share shortly. I'm at almost 10,000 yards for the month so far, and that's HUGE for me. (And 12,600 in the last 3 weeks.) That's more than all of November in 2009, 2010, and 2011 combined. (Can I hit 20,000 by the end of the month? It's maybe been 7+ years since I've swam that much over 30 days.) And they've been decent workouts. I posed some swim workout questions to a forum on Beginner Triathlete last month, and got some great feedback. I think my next post might be about some of these killer workouts. Stay tuned...
• MY BOYS AND I HAVE BEEN SURVIVING (barely) IN THE SNOW. We got a few inches of snow last Monday, and now we've been below freezing for the last 5-6 days, so it feels like winter is here. Here are 2 photos from my Instagram page from Monday:
• Sweet abs.
• T-Rex working out.
• Seen in a bike shop.
• A vegan crossfitter.
• MTB fail.
• [GIF] Teamwork.
• This kid is awesome. Thank buddy.
• [GIF] Why would you try this on a treadmill?
• This athlete with 1 leg has the BEST Halloween costumes.
• A bike neatly organized.
• [GIF] I'm straight, but if I weren't...
• This is me when I eat healthy.
• A Freudian coffee cup.
• [GIF] One of my favorite puns.
• Awesome Will Ferrell group costume.
• Who wants to have a tea party with me this weekend?
• Double standards.
• Flu "shots."
• Here's your horoscope for next week.
• [GIF] Beware of No Shave November.
• No alcohol beyond this point.
• This is the sexiest card ever.
• Apology accepted.
• 2014 is almost over.
• Make sure you have some info about what you're having tattooed on your body.
• Why we have 2 boys.
• [GIF] I don't know if you tricked out this car the right way...
• Jimmy John's makes a "penis" joke.
• We're kinda weird.
• Scariest jack-o-lantern EVER!
Stock photography gets made fun of a lot (especially by photographers), so I thought I had to share these 11 images from imgur that show HONEST STOCK PHOTOGRAPHY:
Here's an assortment of "running funnies" found on tumblr:
Artist Austin Light recently re-imagined movies if the title was missing 1 letter:
About a month ago, I posted my off season plans for swim, bike, run, and strength work. (UPDATE: I have yet to start reaching for those over-the-top BIKE goals.)
So I thought it'd be a good time to share this article from competitor.com. It's the "Top-10 Offseason Tips For Runners" written by a 1:06 half-marathoner and 2:21 marathoner. Below are his 10 tips and most of what he has to say about each. Check out the original article for every single detail.
1. Answer, "Why Do I Run?"
While answers to this question may range from winning an Olympic medal to getting away from the hustle and bustle of your life, either way it is important to identify why you run.
2. Set Goals
I’m sure you have laid out your running goals in a clear and concise manner. Perhaps you have even hired a coach to put together the ultimate training program. But, have you set lifestyle goals? One of my favorite coaches of all-time once said, “Your actions must be in line with your goals.” If the training program requires 2 hours of your time per day and you only have 90 minutes, it is not the right program for you, no matter how sound the design is. Here are a few subtitles for your goal setting session:
- Beginning of the Season: (obtain fitness, have an open mind)
- Middle of the Season: (stay focused, revisit goals)
- End of the Season: (improve upon last year, personal records)
- Long-Term Aspirations: (career, family, personal)
This goal-setting session can be a good one to do with your loved ones so they understand your commitment.
3. Clean Up Your Diet
4. Educate Yourself
Never do a workout if your coach cannot explain the purpose of the workout. The explanation does not have to be complicated. For example, if your coach requires you to do a long run every Sunday and you ask “Why?” His or her response may simply be, “You need a big engine to run a marathon.” Good enough. Read a couple of running books so you can participate in the conversation with your coach.
5. Get Into A Rehab Routine
As runners, we are quick to buy recovery tools, but we’re the last to use them. Perhaps it is time to use your foam roller, massage stick, trigger point products, your inversion table, and stretching rope. Try to make the routine part of your day while you are not running to see if you can make it a habit.
6. Address Imbalances
Visit your local physiotherapist and begin addressing your muscles imbalances. These imbalances often lead to injury and prevent you from having a smooth buildup to your goal race. Many runners discover that their quads are overdeveloped compared to their hamstrings, and their hip strength is inadequate for the demands they are placing on their lower body.
7. Get A Blood Test
8. Create An Injury Protocol
9. Do Your Strides
Your running diet should always have a bit of speed work in it. One of the easiest ways to ensure that you are getting a dash of speed is to complete your run a mile from your house, then proceed with 20 seconds of hard running, followed by a 40-second walk or slow jog. Repeat until you get home.
10. Get Strong
Before delving into your base phase, implement a strength routine. Adding too many ingredients at one time can be overwhelming for your body. And then get some rest and enjoy your offseason!
Two weeks ago, I posted a top 10 list where 2 ladies listed "Why my bike is better than my boyfriend." To balance out the universe, here are the TOP 10 REASONS A BIKE IS BETTER THAN A WOMAN:
10. Bicycles don't whine unless something is really wrong.
9. Bicycles don't care how many other bicycles you've ridden or how many other bicycles you have now.
8. You can stop riding your bicycle as soon as you want and it won't get frustrated.
7. You don't have to take a shower before you ride your bicycle.
6. If your bicycle is too loose, you can tighten it.
5. You'll never hear, "Suprise, you're going to own a new bicycle" unless you go out and buy one yourself.
4. Bicycles don't get headaches.
3. My bike’s rack won’t sag over time.
2. The only protection you need to wear when riding your bicycle is a decent helmet.
1. I can lube my best friend’s bike, and he’ll thank me.
(Ideas came from here, here, and here.)
I've only done it once, so I don't know everything. But here are my 4 tips to win a "weekend series" of races like the Loony Challenge:
(This first one's the best piece of advice...)
• MAKE SURE NO ONE FASTER THAN YOU SHOWS UP.
I know what you're thinking... "no duh, Steve."
But really, that's what winning any race is all about. It seemed even more apparent for this series.
If someone congratulated me who didn't know a lot about running (like a family member who saw me post about it on Facebook), I just thanked them and told them how fun it was. If someone from the local running scene congratulated me, I actually felt kinda bad. I'd say "well I can think of 50 people off the top of my head who could have beaten me." I'm kinda fast, but (like I just said) I'm just kinda fast.
... but I guess you just have to show up and race sometimes. I got lucky with that this year at the Loony Challenge.
• MORE SO THAN MOST RACES, YOU NEED TO FIND THE PROPER BALANCE BETWEEN "ENDURANCE" AND "SPEED" TRAINING.
I've always fought with this. But when racing a 5K, 10K, and 10 Mile, it's a tricky balance. You really don't want to have too much speed and not enough endurance, because then the 5K and maybe the 10K will be fine, but you'll die the next morning on tired legs trying to go 10 miles. And you don't want to have too much endurance (not enough speed) because then you'll be giving up a lot of time in the 5K and 10K, but at least you'll feel OK in the 10 Mile.
I have no big piece of wisdom here because everyone's training is so specific to them. I only run a few days a week, so I just made sure I was doing my shorter runs at a SOLID effort. I wasn't giving up my easy days (see the importance of the next point), but I made sure to do some intervals that I maybe wouldn't have stressed as much had I just been training for the 10 Mile. However, the runs I really stressed were my long runs. THOSE were the important runs for the week. I needed to make sure I had the distance on my legs, especially for when I would be tired during the 10 Mile after the 10K and 5K. I had hoped for my final long run to be about 12.5 miles, but I was feeling a few aches leading into that week, so I only ran 11.3. So I had 2 runs of 11+ miles and called it good. That ended up being plenty.
• DON'T GET INJURED.
You can't go into a big weekend of races less than 100%. So don't be stupid with your training. If you'll feel a little beat-up after the 10K, then the 5K after that is gonna suck. And the 10 Mile the next day will destroy you. Be smart.
I'm injured a lot. As I was building my miles for this series, I REALLY paid attention to extra little aches and pains, and I adjusted as necessary.
• RECOVER PROPERLY BETWEEN THE RACES.
I got a LOT of great advice from Tim, Liz, and Thomas when I interviewed them about their experiences in a multi-race weekend. Tim stressed the importance of staying loose between the 10K and 5K (because of his mistakes). I tried to stay off my feet a bit Saturday afternoon, and I foam rolled a bit in the evening. And I ate good food (REAL food) all Saturday.
I know... none of these are groundbreaking, but they're my thoughts on winning the series.
Oh, and I just heard from Twin Cities in Motion: they sent me a note that ended with "As one of the winners of the 2014 series, you should receive a certificate declaring you the male TC Loony Challenge winner with a few goodies in the mail soon." My response? (And I'm serious here...) "GOODIES! I happen to love goodies!"
And here are 2 unrelated posts from when I won the MDRA "Grand Prix" series 2 years ago that sort of fit in here with this info:
- How to win the MDRA Grand Prix series
- What I learned during my biggest running year ever (while winning the MDRA series)