>> Friday, November 28, 2014
I found my new time trail bike for 2015:
Lots more funny stuff on steveinaspeedo.tumblr.com! Happy weekend!
I found my new time trail bike for 2015:
OK, this isn't 100% true on either account, but it's still pretty damn funny:
Here are 18 profound thoughts:
Here are 16 Dads being, well, DADS:
For today's "Thirsty (for knowledge) Thursday," I'll direct you back to Monday's post about "CSS training." I've done a few workouts based on this idea, and I like it. I got confirmation from 2 other speedy swimmers that the theory behind it is sound and makes sense.
So go check out my recent blog post about CSS swimming.
p.s. I wrote about six swim workouts I did 2 weeks ago, and one of them was the 40x50 workout I like to do. (This workout is TOTALLY AGAINST the idea of CSS, but the CSS site talked about incorporating faster swims at times.) When I did this swim a few weeks back, my 8 "all out" 50s averaged 39.13. Two days ago, my 8 "all out" 50s averaged 36.88! PROGRESS! Check out the workout details here - I like this workout!
p.p.s. Regarding my swimming, I'm officially at 17,850 yards for the month. I BELIEVE I've only cracked 20,000 yards once before as Coach Jen was having me swim a lot as no-impact training leading up to my sub-60 TC 10 Mile 4 years ago. I say I "believe" that I've only cracked 20,000 once before because my workout logs were on paper before September of 2009, and I haven't looked through those. (I saw in this post from 2007 that I was proud that I logged 11,500 yards IN ONE WEEK leading up to Ironman, but I was swimming pretty sporadically - I'll have to find my old logs and see what they say).
So in the last 5 years and 3 months of online workout logs, here are the top 4 swimming months:
- Aug 2010: 25,817 yds (training with Julia and Coach Jen for the TC 10)
- Sept 2010: 19,825 yds (still training for the TC 10)
- July 2010: 18,559 yds
- May 2010: 17,850 yes (that's perfectly tied with this month!)
Notice those were all months in 2010. Pre-Henry. That all added up to my biggest swimming year with 151,806.6 yards. I won't break that this year, but I could get close to 140,000 yards - I was very sporadic in 2010 where some months would be SO TINY, but this year I've just been a little more consistent (well, at least early in the year, and then again after May when my ankle started feeling better).
A friend gave me a 2,250 yard workout that sounds interesting, so I hope to fit that in during these next few days of Thanksgiving meals. That will put my at 21,000 yds for the month!HAPPY THANKSGIVING EVERYONE!! Stop back tomorrow for some "Friday Funnies!"
EVERYONE has been sending me these links. It's like people think I've done something like this before. So now I just had to share.
Runner's World reported last week that Lance Armstrong dropped out of his first beer mile. There was video of the event, but it since has been taken down. Lance started the race with a beer, ran a lap, grabbed his 2nd beer, and then dropped out. He said "That was not what I expected." He's right - you don't have any idea how something like this will feel until you're stuck in the middle of it. And it doesn't feel pretty.
There was an article about this on Men's Journal too, and they took it a step further by interviewing elite athletes who have done beer miles. Here's what 3 speedy people had to say:
800-meter Olympian and World Championships silver medalist.
Beer Mile PR: 5:19.
"It’s unlike any pain I’ve ever felt as a pro athlete. You’re constantly fighting nausea and the gag reflex. Your whole stomach is just one giant cramp. Your trying to breathe, chug, burp, and run all at the same time. It’s super hard, but I’ve never puked."
Multi-time masters national champion. Women’s beer mile world record holder.
Beer Mile PR: 6:28
"The carbonation builds up and feels like a shelf sitting in your diaphragm. You want to keep drinking, but it’s just not going down. The key is burping. I was able to burp while running. And I was still burping well after I finished. My biggest concern was my bladder. That’s a lot of liquid."
Elite beer mile runner [that's a thing?!?] sponsored by Fitrankings.com.
Beer Mile PR: 6:08
"I went from totally sober to shitfaced in two seconds. It was like zero to one hundred. I puked a few minutes after finishing. I had a slice of margherita pizza about two hours before the race, and this is the first beer mile I didn’t feel like puking while running. I think that’s the ticket, having something bready in your belly to help absorb the alcohol."
Last week, I posted about 6 new swim workouts I had done, and I was a little concerned about just swimming hard. Did I need to be working on my form too? Instead of ONLY trying to "muscle" my way through the pool?
So I shared my concern with some fast swimming buds:
To improve your lactate threshold you want to do your quality swim sets at your current threshold pace or just below it. Many athletes make the mistake of training above lactate threshold in short sharp swim sets - that isn't nearly as effective.
CSS is an acronym for Critical Swim Speed. It's an approximation of your lactate threshold speed and you can find it by doing a couple of swimming tests (no blood involved - just a stopwatch!). It's not precisely the same as lactate threshold but it will be within a couple of seconds per 100m, which is plenty accurate enough to guide your training.
Did these as 25 sec between "major" sets, 15 between shorter sets. Would PROBABLY do 20 and 10 in the future (to beat me up more).
400: 1:36, 1:39, 1:39, 1:38
2x200: (1:34, 1:38), 15 sec rest, (1:37, 1:37)
4x100: 1:33, 1:35, 1:32, 1:32 (again, 15 secs between all of those)
30 sec rest
200: 1:34, 1:36
2x100: 1:35, 1:33
4x50: 43, 44, 43, 43
Yesterday, I got a package in the mail:
Last month was the Baltimore Marathon. Their website urged spectators to be careful using cheers relating to how much distance is left in the race. Their website states:
Unless you are at the Stadium near the finish line, please DO NOT cheer ‘Almost there,’ ‘Not far to go,’ etc. After running 26 miles, ‘almost there’ is a few hundred feet from the finish line.
The Remy's World Guide to Marathon Cheers: the Good and the Bad
Good: "If a Marathon Were Easy, It'd Be Called Your Mom"
Bad: "Your Mother Is Sexually Indiscriminate"
Good: "I'm an Athletic Supporter"
Bad: "Your Mom Is an Athletic Supporter"
Good: "In Our Minds, You're All Kenyans"
Bad: "In My Mind, Your Mom and I Are Doing Unspeakable Things. In Your Old Bedroom."
Good: "Your Feet Are Hurting Because You're Kicking So Much Butt!"
Bad: "Seriously. Your Mom Is a Dirty, Dirty Bird"
Good: "Pain Is Temporary. Pride Is Forever"
Bad: "Pain Is Temporary. Pride Is Forever. Which, Coincidentally, Is How Long I Can Last With Your Mom."
Good: "Keep Going! Keep Going! (That's What She Said!)"
Bad: (I couldn't think of a bad version of this one. -Ed)
Good: "Touch Here for Power" (Text pointing to bullseye, starburst, circle, etc. on sign.)
Bad: "Yeah. You Know Who Else Likes to Touch Here for Power?"
You can't live with us, you can't live witho... oh who are we kidding? You could totally live without us.
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: