Here I am with 226 days till I get the chance to hear some of the most rewarding words I may ever hear "Katie Weber, you are an Ironman!", those words will keep me going.
However to hear those sweet words I need to finish the race before the clock runs out. In order to do that I need to train not just hard, but also smart. For these first few weeks of January my training has been unorganized to say the least. So I have decided to fix it. I am planning to run the Minneapolis Marathon on June 6 and have what I feel is one of the best marathon training programs available without having a coach or a team to run with. It is a plan developed by a great runner named Jeff Galloway from his book simply titled Marathon! I would and do highly recommend it to anyone who either wants to just start running or is planning to do either a half or a full marathon. The plan is structured that I run four days a week, tuesday, wednesday, friday and sundays. Sundays are the fun days that change from week to week. I will be doing either mile repeats (running a mile at my goal race pace taking a short recovery break and doing it again), long runs or 5k runs to gauge what my pace is on an open run to predict how I may do in the marathon. I used this program last year with a lot of success, so I have no doubts it will work again. With a more structured running schedule I will now have a better time plotting my swimming and biking, which should lead me to a more successful Ironman experience.
So far this week I am having some great workouts, hit 6 hours on the bike today (didn't do all 6 today, but since monday) and boy, my bony butt was feeling it! I also finally was able to get a real answer on the length of the pool at the Saint Louis Park LA Fitness (the one I most often go to) it is 25 yards and so therefore 35.2 laps for a mile, but I when I am only doing a mile, I will put a little more effort in and go for 36 ;) Tonight I did that in 45 minutes, which while it isn't bad needs to be improved somehow. I have basically been swimming at the same pace since my first tri. Guess it's time to get some one to record me and help me evaluate my form and keep building up my upper body. I think that would help, I hope so! I only get 2 hours 20 minutes to be out of the water and across the timing mat to be able to continue the rest of the race! I guess it is a bit early to be worried about that, but I can't ignore it either.
On a side note: I am starting to realize that people really seem to like to question other peoples dreams, no matter what it is. I don't think they mean to be dream takers and they can't really unless you let them, but all the same it makes me kind of sad. Let people have their dreams and goals, cheer for them. Maybe to you what another person wants is not something you find to be worthwhile use of time or effort, but they may think the same of your dreams. Perhaps Metallica said it best when they sang the words "judge not least ye be judged yourself....holier than thou...you are not". Some dreams and goals are a one time thing that a person needs to get out of their system and others create a new way of life for them. If it brings them no harm and brings no harm to others around them and they are happy in their pursuit, what is the big deal? Ok I just had to get that out... :)
Well another vital key to successful training is adequate rest, so goodnight!
Katie
Thursday, January 28, 2010
Tuesday, January 26, 2010
Friday, January 22, 2010
Comfort zone....
So I am wrapping another week of training. This week has been a good week in the gym, but I learned something last night during my workout and it is both good and bad ;) I 'learned' that I can run faster than I think I can. I admit I have been guilty of running within my comfort zone for bit to long now. I push it every now and then which I guess is OK cause I don't want to push to hard too soon and have something bad happen but I can and likely should take it up at least one notch if not two for my running. I like to keep the speed on the treadmill at around an 8:49 to an 8:34 mile, but yesterday I proved to myself that I can take it up to an 8:20 and even an 8:13 minute mile for a somewhat sustained period of time (which was about 25 minutes). Usually when I get on the treadmill it is for an hour at least, there's a chance I could maintain the 8:34 to 8:20 minute mile for that entire time (less the warm up and cool down), it's just getting myself to get out of my current comfort zone. Maybe I will start by picking one run a week where I challenge myself to keep that 8:20 pace for the entire run, I am planning on running the Minneapolis Marathon again this spring and still have a goal of qualifying for the Boston Marathon. To do so I would need to average an 8:24 pace. I believe I can do it, I just have to get myself out of my comfort zone and know it is OK to work like that. It is harder, but it is supposed to be, I'm not going to improve as a runner if I never push myself, but that is the key being able to push myself. While training is a lot of physical work, there is a lot that goes into it mentally. It may take me some time to remember that I am training to race and not just simply training to train!
On a side note, I just want to say that any form of working out a person does is impressive. I feel like sometimes people think that simply going for a long walk or a bike ride of a few miles doesn't matter, but it does. We all start at the beginning when it comes to our fitness goals and it is all good. When I am at the gym or on the trails some of my favorite people to see are the ones who are just simply doing what they can to get out there. They may not have fancy or even actual work out clothes on, but they are not letting that stop them. I think it is safe to say that we all know that a good deal of Americans are not putting in the effort to get or stay in shape, so when I see people who are just making the most basic effort, I think it is awesome. They are getting out of their comfort zone and that is what making positive changes in your life is all about!
Well it is about time for me to get to the gym. I didn't have time to swim last night as I had a date (which was awesome :) ) to get to, so today I had better get in that pool.
Cheers,
Katie
On a side note, I just want to say that any form of working out a person does is impressive. I feel like sometimes people think that simply going for a long walk or a bike ride of a few miles doesn't matter, but it does. We all start at the beginning when it comes to our fitness goals and it is all good. When I am at the gym or on the trails some of my favorite people to see are the ones who are just simply doing what they can to get out there. They may not have fancy or even actual work out clothes on, but they are not letting that stop them. I think it is safe to say that we all know that a good deal of Americans are not putting in the effort to get or stay in shape, so when I see people who are just making the most basic effort, I think it is awesome. They are getting out of their comfort zone and that is what making positive changes in your life is all about!
Well it is about time for me to get to the gym. I didn't have time to swim last night as I had a date (which was awesome :) ) to get to, so today I had better get in that pool.
Cheers,
Katie
Thursday, January 21, 2010
So confused....
Well I am about to head out to the gym for a run after spending sometime reading my training book, SWIM BIKE RUN. It is a decent book, and has a lot of good advice and really great training tables, but the thing that is getting me confused is that there is no time line break down as to what I should be doing what week counting down to the big day. I followed a marathon training program that had a week by week and day by day break down and I was very successful with that. The tables don't seem to match up with the amount of hours the authors suggest to spend in training. Well I know I need to get more time in on the treadmill and in the pool this week, so I guess that is what I will be doing today. Guess I will have to investigate more training programs to see if I can find something more specific. Anyone have any suggestions? Well I am off to run for an hour and get 30 to 45 min in in the pool. Yesterday I did 1 hour 50 minutes on a spinning bike and an hour on my Nordic track cross country ski machine for a change of pace.
Happy Trails to you!
Happy Trails to you!
Training the winter away!
Well here goes, I am becoming a real blogger! I have in the past shared some thoughts and experience on my myspace and facebook pages, but I now feel like I am in the right place to really share.
I am in the process of training for my first Ironman triathlon. I was lucky enough this past summer to randomly meet some awesome new friends who have the same passion for the sport of triathlon as I do. A few of them are accomplished in the arena of the Ironman Triathlon, but my friend Christina like me, has not. Needless to say I am very excited to have someone to share the experience with. While our major goal is the same, it is looking like we will be getting there in our own ways. She is able to be a part of a training club that I am hoping to be able to join by summer, so as you may have gathered, for now I am my own coach! Scary, but with the people and books I have access to, I feel I will be able to do it.
Ironman is not the first major athletic goal I have ever set for myself. I have been in sports since I was 13. I ran cross country and track and played basketball. Before I joined the cross country team and really found out how much I loved to run, the plan was to use the sport to get ready for basketball season....little did I know! Back in those days I remember track workouts that I thought would kill me and I will admitt Coach Gilmans workouts brought me to tears at least once. (800 ladders...if you know what those are, then you understand.) Cross Country never brought out the tears, but it still made me strong. Eventually Basketball fell by the wayside and my sister Lisa know longer had to worry about me taking her titles, (not that she was likely all that worried about me taking them anyway!)
In preperations for my second year of running cross country I ran over 100 miles in one summer. I was so proud, I really thought that was something. While I'm not running 100 miles a week, I know that I am doing it much faster than three months. But hey, I was 14, running 2 miles most days was a big deal, plus I did it on my own with out any prodding from my coach, teammates, or family. It was just too bad that I didn't understand how training works cause that season in Cross Country I peaked about a month into the season, which is not a good thing. But alas I stuck with it and did the best I could. I guess I did ok, I believe I was the number one varsity girl runner nearly that whole season. Good times, good times.
Jumping forward, believe it or not, there were a few years of my life where running wasn't a part of my life, at least not on a regular basis. I have a few excuses, such as the foot surgeries I had when I was 18. That knocked me out for a while. In my early 20's, I worked at a health club and while I was more into spinning at the time, I would run from time to time. I guess I would say I started to wear out the running shoes again when I was 29. I had finally (sort of) won the battle of the bulge by working out religously using an in home work out system called The Firm. I still highly recommend it, yes it is the one that advertised "the fanny lifter" and it worked ;) So I was in great shape and had a good friend I worked with at the time who had done a team triathlon (where three people work in a relay team, each person doing one event). I picked his brain about what it takes to do a triathlon, and before I knew it I was signing up for my first triathlon. I picked the Square Lake triathlon in Still Water MN. I almost signed up for the long course (which is a half iron distance), but the more I thought about it, I decided that maybe I should start with a short course, so I did. I want to say I had about two months to get ready. All I had at the time was a mountain bike, a decent swim suit and my asics. I have always loved the water, but never considered myself a great swimmer. So I found myself a place to swim at the pool at the U of M, with the occasional swim in Lake Calhoun (gross I know, but I had to get used to 'live water'). I began biking about everywhere I went, including work which I know my friend/ managers Jenny and Lisa loved espcailly when I was cutting it close to being late for my shift and would show up a hot sweaty mess. I was sent to the cooler to chill out more than once ;) Being an expreinced runner, I didn't focus on running all that much, but I did make sure to run at least 3 days a week.
So finally it was time for my first triathlon. I hardly slept the night before and got to the race site before the sun was up or the markers where in the water. I was so excited. As the race was set to begin and we all lined up on the beach I was just hoping to get through the half mile swim. I knew once I survived that, I would at least live through the rest to see the finish line. Obviously I did survive the swim, made it through my first transition to the bike. I always smile when I see people in tri's on their mountain bikes. That was all I had for my first couple of races, and it worked. I finished the 18 mile bike course and was off to the 5 mile run. I had heard about these things called brick workouts to get your legs used to going from biking to running, I had done a few, but not well enough to get a real idea of what actually happens during that transition. It isn't anything all that bad if you don't mind running on what feels like jello for up to a quarter mile. My legs recovered, I had a great run and crossed the finish line with a smile on my face. My first thoughts upon crossing the finish line were "that was so fun, I can't wait to do it again", which I am guessing is not the response 9 out of 10 people would have to doing a triathlon.
So now it is 3 plus years since that first triathlon. I several more under my race belt since then, each with their own exciting stories, such as my front tire popping off during T2 (bike to run) of my 3rd tri. I wasn't so good at the quick release tires on my new to me road bike at the time. The tire didn't roll away so I simply didn't worry about it and got myself on the run course. Since that first triathlon, I have finished my first two marathons. I knew I was going to do an Ironman one day and thought I better be sure I could handle a marathon first. Turns out I can, so there will be more of those in my future as well.
As for my training for the Madison Ironman 2010, I am indoors right now. I am on my second full week, I started just after the start of the year, but had to take a week off to deal with strep throat. Thank god for antibiotics! I am still needing to get my workouts planned a bit better. I am keeping it basic right now and am aiming to do 3 to 4 workouts per sport per week with two quality workouts in each sport each week.I got this plan from a triathlon book I picked up a while a go called SWIM BIKE RUN. The authors/athletes suggest spending about 19 hours a week training. Right now I would say I am getting at least 12 to 13 in. I am certain that as time goes on and my enduracne builds and I remember to bring sports nutrition with me to the gym I will be hitting those 19 hours. I am getting more and more used to the saddle(seat) on the spinning bikes, and am able to keep at it for two hours at a time without being sore. Hopefully that will translate when it is time to get back on Baby (my road bike). In addition to spending a lot of time in the spinning room I am doing my part to wear out the belt on a treadmill or two along with claiming my spot in the pool. I may not be the fastest swimmer in the pool but I can certainly outlast most anyone in the pool with me. For now my big motivators are getting my first tatoo once I have earned the title of Ironman and being able to keep up with Christina and the gang once we are hitting the hills in Still Water again this spring and summer!
Well I guess this is enough for my first entry. Keep those cowbells ringing!
Katie :)
I am in the process of training for my first Ironman triathlon. I was lucky enough this past summer to randomly meet some awesome new friends who have the same passion for the sport of triathlon as I do. A few of them are accomplished in the arena of the Ironman Triathlon, but my friend Christina like me, has not. Needless to say I am very excited to have someone to share the experience with. While our major goal is the same, it is looking like we will be getting there in our own ways. She is able to be a part of a training club that I am hoping to be able to join by summer, so as you may have gathered, for now I am my own coach! Scary, but with the people and books I have access to, I feel I will be able to do it.
Ironman is not the first major athletic goal I have ever set for myself. I have been in sports since I was 13. I ran cross country and track and played basketball. Before I joined the cross country team and really found out how much I loved to run, the plan was to use the sport to get ready for basketball season....little did I know! Back in those days I remember track workouts that I thought would kill me and I will admitt Coach Gilmans workouts brought me to tears at least once. (800 ladders...if you know what those are, then you understand.) Cross Country never brought out the tears, but it still made me strong. Eventually Basketball fell by the wayside and my sister Lisa know longer had to worry about me taking her titles, (not that she was likely all that worried about me taking them anyway!)
In preperations for my second year of running cross country I ran over 100 miles in one summer. I was so proud, I really thought that was something. While I'm not running 100 miles a week, I know that I am doing it much faster than three months. But hey, I was 14, running 2 miles most days was a big deal, plus I did it on my own with out any prodding from my coach, teammates, or family. It was just too bad that I didn't understand how training works cause that season in Cross Country I peaked about a month into the season, which is not a good thing. But alas I stuck with it and did the best I could. I guess I did ok, I believe I was the number one varsity girl runner nearly that whole season. Good times, good times.
Jumping forward, believe it or not, there were a few years of my life where running wasn't a part of my life, at least not on a regular basis. I have a few excuses, such as the foot surgeries I had when I was 18. That knocked me out for a while. In my early 20's, I worked at a health club and while I was more into spinning at the time, I would run from time to time. I guess I would say I started to wear out the running shoes again when I was 29. I had finally (sort of) won the battle of the bulge by working out religously using an in home work out system called The Firm. I still highly recommend it, yes it is the one that advertised "the fanny lifter" and it worked ;) So I was in great shape and had a good friend I worked with at the time who had done a team triathlon (where three people work in a relay team, each person doing one event). I picked his brain about what it takes to do a triathlon, and before I knew it I was signing up for my first triathlon. I picked the Square Lake triathlon in Still Water MN. I almost signed up for the long course (which is a half iron distance), but the more I thought about it, I decided that maybe I should start with a short course, so I did. I want to say I had about two months to get ready. All I had at the time was a mountain bike, a decent swim suit and my asics. I have always loved the water, but never considered myself a great swimmer. So I found myself a place to swim at the pool at the U of M, with the occasional swim in Lake Calhoun (gross I know, but I had to get used to 'live water'). I began biking about everywhere I went, including work which I know my friend/ managers Jenny and Lisa loved espcailly when I was cutting it close to being late for my shift and would show up a hot sweaty mess. I was sent to the cooler to chill out more than once ;) Being an expreinced runner, I didn't focus on running all that much, but I did make sure to run at least 3 days a week.
So finally it was time for my first triathlon. I hardly slept the night before and got to the race site before the sun was up or the markers where in the water. I was so excited. As the race was set to begin and we all lined up on the beach I was just hoping to get through the half mile swim. I knew once I survived that, I would at least live through the rest to see the finish line. Obviously I did survive the swim, made it through my first transition to the bike. I always smile when I see people in tri's on their mountain bikes. That was all I had for my first couple of races, and it worked. I finished the 18 mile bike course and was off to the 5 mile run. I had heard about these things called brick workouts to get your legs used to going from biking to running, I had done a few, but not well enough to get a real idea of what actually happens during that transition. It isn't anything all that bad if you don't mind running on what feels like jello for up to a quarter mile. My legs recovered, I had a great run and crossed the finish line with a smile on my face. My first thoughts upon crossing the finish line were "that was so fun, I can't wait to do it again", which I am guessing is not the response 9 out of 10 people would have to doing a triathlon.
So now it is 3 plus years since that first triathlon. I several more under my race belt since then, each with their own exciting stories, such as my front tire popping off during T2 (bike to run) of my 3rd tri. I wasn't so good at the quick release tires on my new to me road bike at the time. The tire didn't roll away so I simply didn't worry about it and got myself on the run course. Since that first triathlon, I have finished my first two marathons. I knew I was going to do an Ironman one day and thought I better be sure I could handle a marathon first. Turns out I can, so there will be more of those in my future as well.
As for my training for the Madison Ironman 2010, I am indoors right now. I am on my second full week, I started just after the start of the year, but had to take a week off to deal with strep throat. Thank god for antibiotics! I am still needing to get my workouts planned a bit better. I am keeping it basic right now and am aiming to do 3 to 4 workouts per sport per week with two quality workouts in each sport each week.I got this plan from a triathlon book I picked up a while a go called SWIM BIKE RUN. The authors/athletes suggest spending about 19 hours a week training. Right now I would say I am getting at least 12 to 13 in. I am certain that as time goes on and my enduracne builds and I remember to bring sports nutrition with me to the gym I will be hitting those 19 hours. I am getting more and more used to the saddle(seat) on the spinning bikes, and am able to keep at it for two hours at a time without being sore. Hopefully that will translate when it is time to get back on Baby (my road bike). In addition to spending a lot of time in the spinning room I am doing my part to wear out the belt on a treadmill or two along with claiming my spot in the pool. I may not be the fastest swimmer in the pool but I can certainly outlast most anyone in the pool with me. For now my big motivators are getting my first tatoo once I have earned the title of Ironman and being able to keep up with Christina and the gang once we are hitting the hills in Still Water again this spring and summer!
Well I guess this is enough for my first entry. Keep those cowbells ringing!
Katie :)
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