Ego: the thing talking in your ear telling you to go faster, to not let the person next to you do more than you, even though you are in pain to keep going. Wait that is all? You can't go farther? You just need to quit!
Now there is a difference between pushing yourself and letting your ego take over. In pushing yourself, you say to yourself "you can do one more rep or one more set." You push yourself by doing more than you did the time before. Letting your Ego take over is worrying what people think about what you are doing in the gym. As an example, the person beside you is running at a faster pace and you increase your pace to match theirs even though it might be double what you are use to doing. When you have a very good training program in place but go above and beyond it just cause you are worrying about what people think about you while you are training or working out.
Now when you have your ego in your ear and let it take over but you stick to your training program, it will start to make you feel like you are not doing enough, you are failing or not going to succeed in your goals. And that is where I am in my running training. My cycling is going great. I am increasing my cadence, distance and effort all the while staying in my Green Zone. So I can tell that I am growing, getting better and my endurance is improving. However my running (if you can call it that) to me feels like it is never growing, never progressing and the discouragement is growing. I have been increasing my mileage according to the "rule" of 10% each week. I have been getting off the bike, doing abs and then hitting the run straight away. I can set it to a pace that allows me to run about .2 to .3 miles then I go over my Green Zone and have to start walking for .1 to .2 miles then I can run for about .15 and the cycle starts over. I get on the treadmill to run not to walk and run. This is the MAF training is though. You use the 180 formula to determine your Aerobic Zone and train in it. However you HAVE to check your ego at the door. MAF is the best way to increase your endurance and build a base but it is also the slowest way to do it so that you prevent injuries. Last nights training was a high of the fastest I have done on the bike in mph and a low with still having to walk. And it isn't cause I feel like I have to walk like I can't finish the workout but because I go outside of my Green Zone on my Mio Link. I just want to run the whole time but I have committed to this type of training and if it works for Mark Allen for his triathlon training then it has a good history of working.\
So we must just come to the door of the gym and look your EGO in the face and like you would talk to your dog just say, STAY!!
Showing posts with label Lifecycle. Show all posts
Showing posts with label Lifecycle. Show all posts
Tuesday, July 22, 2014
Wednesday, July 9, 2014
Does Compression Sleeves work? That is the question.
I have been seeing many of the professionals wear them during races, I have wondered if they actually work. I use to run cross country in high school and I did a lot of running at The Citadel, the Military College of South Carolina. So I have always had bad shin splints while running. So after doing some Googleing, I came across many people saying that they have helped them but there isn't real scientific information about it. And in my research I came across the company SLS3 (http://www.slstri.com). I got a pair of FXC Compression Sleeves in Lime Green to match my Lime Green New Balance Shoes. When I got them in the mail and opened them up I thought to myself "Man those are too small to fit on my shins" LOL.
Once I put them on, I realized why they were so small. They stretched out to fit my whole shin and were very snug. I had only been triathlon training for about a month so, being sore and having shin splints were a very common issue I was having the day after my workout. So I thought this will be a good chance to see if these work. So when I got these in the mail, it was also my long ride and run of the week. Perfect opportunity to test these out. I really really pushed hard that workout to make sure to test them out. After an hour and half ride then a 30 minute run, I was done for the day. I do have to say it was one of my most enjoyable runs that I have had in a long time. It was until about 25 minutes into the run that I realized.....NO SHIN SPLINTS!!! I almost tripped on the treadmill when I realized that. But I didn't get to excited cause it was just one workout so we will have to see.
The next day I woke up and was prepared that as soon as I put my feet on the ground that I would feel the great feeling of sore calves and quads from the workout. I put my feet on the ground and nothing at all. Got up and walked around and could not believe it, not one bit of soreness at all. Plus my legs felt like they did get a workout the day before but they felt like I could go again for another round that day.
That has been a month ago. The workouts have gotten only harder and harder, longer and longer! And absolutely not another case of shin splints, which I could scream from the top of a mountain about. Plus the recovery time is so quick now, I now realize when I watch the pros wear them I understand why!! One thing that I am going to want to try is a Compression Sock, due to my Plantars Fasciitis. So the question that people ask......Do Compression Sleeves work???? In my opinion, YES!! I WON'T TRAIN OR RACE WITHOUT THEM! 
Once I put them on, I realized why they were so small. They stretched out to fit my whole shin and were very snug. I had only been triathlon training for about a month so, being sore and having shin splints were a very common issue I was having the day after my workout. So I thought this will be a good chance to see if these work. So when I got these in the mail, it was also my long ride and run of the week. Perfect opportunity to test these out. I really really pushed hard that workout to make sure to test them out. After an hour and half ride then a 30 minute run, I was done for the day. I do have to say it was one of my most enjoyable runs that I have had in a long time. It was until about 25 minutes into the run that I realized.....NO SHIN SPLINTS!!! I almost tripped on the treadmill when I realized that. But I didn't get to excited cause it was just one workout so we will have to see.
The next day I woke up and was prepared that as soon as I put my feet on the ground that I would feel the great feeling of sore calves and quads from the workout. I put my feet on the ground and nothing at all. Got up and walked around and could not believe it, not one bit of soreness at all. Plus my legs felt like they did get a workout the day before but they felt like I could go again for another round that day.
That has been a month ago. The workouts have gotten only harder and harder, longer and longer! And absolutely not another case of shin splints, which I could scream from the top of a mountain about. Plus the recovery time is so quick now, I now realize when I watch the pros wear them I understand why!! One thing that I am going to want to try is a Compression Sock, due to my Plantars Fasciitis. So the question that people ask......Do Compression Sleeves work???? In my opinion, YES!! I WON'T TRAIN OR RACE WITHOUT THEM!
Monday, July 7, 2014
Saturday's Workout: I could have run all day with my MIO Link flashing Green!/MAF Training
If you have been following along for the past month, my last workout of the week is my long ride. So this workout was a 5 minute warm-up with an 85 minute ride. Now this whole past week I have been pushing around 90 rpm the whole ride instead of the normal 80 rpm. So I not only increased the time in the saddle but also the cadence as well. Which has been an interesting push of the legs. On this ride I made sure to hold 90 to 95 rpm for at least half of this workout just because it was going to be a long ride and a seat time building workout (hope that makes sense LOL). It was a very good ride. Legs felt great the whole time. Got what I call micro cramps at the last 5 minutes which is later than normal so I can tell me legs are getting stronger and having more endurance. Also the numb and pressure pain in the buttocks region lol didn't come on till about 10 minutes left of the ride. So the last minutes of my ride are the push through the pain part of every ride. I have pushed through and overcame the pain by adjusting my seating and mentally pushing through the pain. It is the little victories that keep me going and feeling accomplished on top of the time in the seat and distance in that time. One definite way that I know I am increasing my endurance and stamina, is the MIO Link stayed blue to light green the whole ride. Which means I have more intensity at a lower heart rate which is progress.
Now on to the run. I have been doing since I got my MIO Link, MAF training. If you haven't read my previous post, MAF training is using your heart rate as a way to make sure you stay in your Aerobic Zone (or Green Zone) to train your body to use your stored fat as energy and it is also the best way to train with the least chance of injury. So even though my rides have been increasing and I feel like I am making huge progress, on the run I feel like it is my weakness right now. Now I do know that I am following all the "rules" for increasing distance and also using MAF training, that it will be a slower progress than just going all out. So I have been not increasing the distance more than 10% a week and making sure to stay in the Green Zone (or maybe a little above for a short time LOL) it is a check the ego at the door way of training. So during the run (I still call it a run even though it is a run/walk right now), I got to get up to running speed three times during the run, but here was the best part. After my 90 minute total ride, my legs felt amazing and once I hit the distance I have limited myself to to stay within the 10% rule, I could have doubled that distance it felt like. And the thing is I don't know why or can't pinpoint something that I did different to make them feel like that except I did this workout on a Saturday at 10 am rather than my usual Friday at 6:30 pm. So could it be my legs were more fresh rather than tired from a day of work?
Well there will be a couple more posts coming today. Had a very active weekend of interest for the blog. Stay tuned for more. And as always Thank you for taking the time out of your day and reading this blog. I really appreciate it beyond words.
Now on to the run. I have been doing since I got my MIO Link, MAF training. If you haven't read my previous post, MAF training is using your heart rate as a way to make sure you stay in your Aerobic Zone (or Green Zone) to train your body to use your stored fat as energy and it is also the best way to train with the least chance of injury. So even though my rides have been increasing and I feel like I am making huge progress, on the run I feel like it is my weakness right now. Now I do know that I am following all the "rules" for increasing distance and also using MAF training, that it will be a slower progress than just going all out. So I have been not increasing the distance more than 10% a week and making sure to stay in the Green Zone (or maybe a little above for a short time LOL) it is a check the ego at the door way of training. So during the run (I still call it a run even though it is a run/walk right now), I got to get up to running speed three times during the run, but here was the best part. After my 90 minute total ride, my legs felt amazing and once I hit the distance I have limited myself to to stay within the 10% rule, I could have doubled that distance it felt like. And the thing is I don't know why or can't pinpoint something that I did different to make them feel like that except I did this workout on a Saturday at 10 am rather than my usual Friday at 6:30 pm. So could it be my legs were more fresh rather than tired from a day of work?
Well there will be a couple more posts coming today. Had a very active weekend of interest for the blog. Stay tuned for more. And as always Thank you for taking the time out of your day and reading this blog. I really appreciate it beyond words.
Thursday, July 3, 2014
What I learn from the MIO Link in TRI Training!/Shout out to single training parents!!
So this week has been the first week of having my boys for summer and using my MIO Link. So why do I bring that up you ask? Well let me tell you LOL. This week I got my boys for the 1 of my 4 weeks during the summer. So my typical day now is getting up earlier than normal, making sure they get up, eat breakfast, get dressed, brush teeth, drive them to my folks house (who they stay with while I am at work), drive to work, get down with work, go pick them up, get the back home, cook dinner, feed them, go to the gym, get back, get them in the shower, snack, in bed then get me in bed then repeat LOL. And yes I know that is what the majority of parents, mothers or single mother do on a regular basis if they are working out and handling a family. And it isn't that it is too much for me or that I resent it at all. What I found out I would have never known if I haven't had been using the MIO Link. Now let me explain.
My normal workout all last week was, green zone on the Link on bike, abs and green zone on run. The green zone being determined using the MAF training formula. All week last week it was like this. So I get my boys Friday night after my long ride and run. Have them over the weekend, which means late nights staying up with them and not the best sleep. Come Sunday night to bed early and get up early. Now because I am getting up earlier and do all the things to get them ready in the morning and getting me ready, I don't check my heart rate first thing when I wake up. I had been doing that and getting between 57 and 61. 57 usually the day of my next workout and 61 on the days right after my workout. So this week I am going at it not knowing where I stand. Also with having the boys, I decide that my legs could use a 3 day rest rather than a 2 day rest. So workout on Tuesday instead of Monday. I get in to the gym. Like I have said before same workout from week 4 of Month 2 but increase time in seat by 5 minutes and increase run by 10%. So that means a 45 minute ride after a 5 minute warm-up. On these "shorter" rides I try and stay at 90 rpm the whole ride. Now I want to say again doing this on the Spin Lifecycle GX is different than if I was doing it out on a road bike on the road, cause the Lifecycle DOES NOT have a coast gear. So it is pedaling the whole time at 90 rpm. I don't know who that works out between being able to coast and not being able to. In my mind I am doing a time trial in a race cause they hardly ever stop pedalling. So I get into the groove and see the wonder green light flashing on my MIO Link the whole 45 minutes, I felt great, legs where good, bottom getting more and more use to the seat in saddle. Absolutely perfect. Then on to the abs. Now if you have seen the picture in the post were I showed you my ab exercises you will remember seeing the Corkscrew. Now one thing about this is it can be hard on your back from the lifting and twisting at the same time . I had been doing 23 reps for all of my abs exercises up to that point. So I get to the Corkscrew and I hit 15 and it is like someone is sitting on the bottom of my feet. I can not do hardly any more. I don't understand this at the time. Can 1 exact day put me that far back and have I lost that much in one day extra. Now I know from bodybuilding that this isn't possible. So I split it up into 2 sets of 15. Every other ab exercise no problem what so ever. So on to the run.
This is were if I didn't have the MIO Link I would have had no idea what my body was doing. The last workout on Friday I got to be able to up the pace for a bit and still keep it in the green zone. So I set the speed to what I did on Friday and got started. About 5 minutes into the run, I caught out of the corner of my eye what I thought was red flashing instead of green . So I looked down and that was right FLASHING LIGHT RED! I just thought to myself, there is no way. this is the exact same pace as I did Friday after a ride that was double the time that I just did. Now it was at a slower pace than what I did today but that shouldn't make a huge difference. So quieted my breathing till it went back to green which only took a half a minute. But 15 seconds later there it was again RED RED RED. So I slowed it down and stayed green the rest of the way. However instead of completely enjoying the rest of the run, all I was doing was thinking about "What is going on here" What has changed from last week to this week. My kids!! Now I am not saying Kids will slow down your progress LOL, but what I am saying is that the new added stress of daily chores taking care of them has increase my stress level and has hindered my ability to recover as well as when they aren't with me. Now I would take having this time with me over them not having me for sure. But getting to the title, my run felt the exact same as it did on Friday to me. But if I didn't have my MIO Link I would have never know that I went out of my Aerobic zone and into my Anaerobic Zone. The whole goal of the Aerobic(Green Zone) is to train the body to use fat first before using stored energy. So the whole time I am in the Green Zone I think to myself "Burn Fat Burn Fat show me that 6 pack" LOL. So thank you MIO Link and MAF training to allow me to take my training to another level of knowledge and being able to listen to my body!
So with that I salute the training parents, single parents who have to do their daily chores of child raising, work and still train and recover. HUGE HATS OFF TO YOU!!!
My normal workout all last week was, green zone on the Link on bike, abs and green zone on run. The green zone being determined using the MAF training formula. All week last week it was like this. So I get my boys Friday night after my long ride and run. Have them over the weekend, which means late nights staying up with them and not the best sleep. Come Sunday night to bed early and get up early. Now because I am getting up earlier and do all the things to get them ready in the morning and getting me ready, I don't check my heart rate first thing when I wake up. I had been doing that and getting between 57 and 61. 57 usually the day of my next workout and 61 on the days right after my workout. So this week I am going at it not knowing where I stand. Also with having the boys, I decide that my legs could use a 3 day rest rather than a 2 day rest. So workout on Tuesday instead of Monday. I get in to the gym. Like I have said before same workout from week 4 of Month 2 but increase time in seat by 5 minutes and increase run by 10%. So that means a 45 minute ride after a 5 minute warm-up. On these "shorter" rides I try and stay at 90 rpm the whole ride. Now I want to say again doing this on the Spin Lifecycle GX is different than if I was doing it out on a road bike on the road, cause the Lifecycle DOES NOT have a coast gear. So it is pedaling the whole time at 90 rpm. I don't know who that works out between being able to coast and not being able to. In my mind I am doing a time trial in a race cause they hardly ever stop pedalling. So I get into the groove and see the wonder green light flashing on my MIO Link the whole 45 minutes, I felt great, legs where good, bottom getting more and more use to the seat in saddle. Absolutely perfect. Then on to the abs. Now if you have seen the picture in the post were I showed you my ab exercises you will remember seeing the Corkscrew. Now one thing about this is it can be hard on your back from the lifting and twisting at the same time . I had been doing 23 reps for all of my abs exercises up to that point. So I get to the Corkscrew and I hit 15 and it is like someone is sitting on the bottom of my feet. I can not do hardly any more. I don't understand this at the time. Can 1 exact day put me that far back and have I lost that much in one day extra. Now I know from bodybuilding that this isn't possible. So I split it up into 2 sets of 15. Every other ab exercise no problem what so ever. So on to the run.
This is were if I didn't have the MIO Link I would have had no idea what my body was doing. The last workout on Friday I got to be able to up the pace for a bit and still keep it in the green zone. So I set the speed to what I did on Friday and got started. About 5 minutes into the run, I caught out of the corner of my eye what I thought was red flashing instead of green . So I looked down and that was right FLASHING LIGHT RED! I just thought to myself, there is no way. this is the exact same pace as I did Friday after a ride that was double the time that I just did. Now it was at a slower pace than what I did today but that shouldn't make a huge difference. So quieted my breathing till it went back to green which only took a half a minute. But 15 seconds later there it was again RED RED RED. So I slowed it down and stayed green the rest of the way. However instead of completely enjoying the rest of the run, all I was doing was thinking about "What is going on here" What has changed from last week to this week. My kids!! Now I am not saying Kids will slow down your progress LOL, but what I am saying is that the new added stress of daily chores taking care of them has increase my stress level and has hindered my ability to recover as well as when they aren't with me. Now I would take having this time with me over them not having me for sure. But getting to the title, my run felt the exact same as it did on Friday to me. But if I didn't have my MIO Link I would have never know that I went out of my Aerobic zone and into my Anaerobic Zone. The whole goal of the Aerobic(Green Zone) is to train the body to use fat first before using stored energy. So the whole time I am in the Green Zone I think to myself "Burn Fat Burn Fat show me that 6 pack" LOL. So thank you MIO Link and MAF training to allow me to take my training to another level of knowledge and being able to listen to my body!
So with that I salute the training parents, single parents who have to do their daily chores of child raising, work and still train and recover. HUGE HATS OFF TO YOU!!!
Thursday, June 26, 2014
Start 3rd month training/Staying in the Green with MIO Link
This week has been the beginning of the 3rd month of training. According to http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=730, the 3rd month adds swimming to the bike. However since I have already been doing the bike and I added run to it plus I have not been able to join the Y yet to start swimming, I have decided to just stay with the last week of the 2nd month increasing the resistance and I will gradually increase the time in the seat over each 2 weeks. I will also increase the resistance every month.
Man what a difference it was from resistance 4 to 5!! It was like I was pedaling uphill the first time on Monday. I had a 40 minute ride and by the end of 40 mins, I could definitely tell that I had pushed my legs more than I have. Wednesday was my 50 minute ride again at level 5 for right now. I always do a 5 minute warmup usually at level 1 just to get the blood flowing thru my legs. However after Monday's session, I found out that level 1 warm up isn't enough of resistance to get my legs ready for the level 5 constant ride. So Wednesday I did my warmup at level 3 to help with the change. Now I am checking my ego at the door, the http://www.lifefitness.com/commercial/grouptraining/lifecyclegx.html has up to 20 levels of resistance so I have many many levels still to go. At increasing the resistance at 1 level per month, I will be at level 14 by the time the 2015 Triathlon season begins in March. I just can't tell you how great I am feeling before, during and after each workout.
I know I go on and on about the MIO Link but I could not even imagine training without the use of a Heart Rate Monitor. And the Link is so great cause you can keep track of what zone you are in just by the color of the flashing light on your wrist. Don't have to slow down cadence, take hands off bars or any other unsafe practices to be able to see what you heart rate is. You set the training zones using MIO GO App then you don't have to worry about anything after that. The good thing about increasing the resistance is that it now is putting me in my Zone 2 or my MAF zone almost for the whole time in the seat. So I am training my body to burn fat first before using my glycogen storage for energy.
Speaking of MAF zone, it is also a great feeling to be in the Zone 2 the whole time now during my "run" LOL. Now I put run in quotation marks and added the LOL cause it really is a super fast walk. I am right there on the edge of a fast walk and starting to run. If I go to running then my heart goes to red, so I am walking fast as hell. It is an ego check for sure cause I so enjoyed running however the benefit is my Plantar Fasciitis has not been bad at all. I just keep saying to myself "I am building base and doing it the safest that I can to keep injuries to a minium.
Friday is my long ride. 5 minute warmup, 80 minute ride, abs then my run\walk. I just got down with yesterdays training and I am already looking forward to Fridays!! I AM ADDICTED!!!!
Again, thank you so much for taking your time out of your day and reading this posts. It does many a lot to me. If you would like please subscribe to that it will come to your email with every post I do.
Man what a difference it was from resistance 4 to 5!! It was like I was pedaling uphill the first time on Monday. I had a 40 minute ride and by the end of 40 mins, I could definitely tell that I had pushed my legs more than I have. Wednesday was my 50 minute ride again at level 5 for right now. I always do a 5 minute warmup usually at level 1 just to get the blood flowing thru my legs. However after Monday's session, I found out that level 1 warm up isn't enough of resistance to get my legs ready for the level 5 constant ride. So Wednesday I did my warmup at level 3 to help with the change. Now I am checking my ego at the door, the http://www.lifefitness.com/commercial/grouptraining/lifecyclegx.html has up to 20 levels of resistance so I have many many levels still to go. At increasing the resistance at 1 level per month, I will be at level 14 by the time the 2015 Triathlon season begins in March. I just can't tell you how great I am feeling before, during and after each workout.
I know I go on and on about the MIO Link but I could not even imagine training without the use of a Heart Rate Monitor. And the Link is so great cause you can keep track of what zone you are in just by the color of the flashing light on your wrist. Don't have to slow down cadence, take hands off bars or any other unsafe practices to be able to see what you heart rate is. You set the training zones using MIO GO App then you don't have to worry about anything after that. The good thing about increasing the resistance is that it now is putting me in my Zone 2 or my MAF zone almost for the whole time in the seat. So I am training my body to burn fat first before using my glycogen storage for energy.
Speaking of MAF zone, it is also a great feeling to be in the Zone 2 the whole time now during my "run" LOL. Now I put run in quotation marks and added the LOL cause it really is a super fast walk. I am right there on the edge of a fast walk and starting to run. If I go to running then my heart goes to red, so I am walking fast as hell. It is an ego check for sure cause I so enjoyed running however the benefit is my Plantar Fasciitis has not been bad at all. I just keep saying to myself "I am building base and doing it the safest that I can to keep injuries to a minium.
Friday is my long ride. 5 minute warmup, 80 minute ride, abs then my run\walk. I just got down with yesterdays training and I am already looking forward to Fridays!! I AM ADDICTED!!!!
Again, thank you so much for taking your time out of your day and reading this posts. It does many a lot to me. If you would like please subscribe to that it will come to your email with every post I do.
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