March 2011 Triathlon Training Summary, plus Human Race 8K

I am a bit behind. Nearly two weeks ago I did the Human Race 8K in Saint Paul.  It is an out and back course that starts a couple blocks east of St. Thomas and finishes in front of St. Thomas.  It takes place almost entirely on Summit Ave, except for the section that goes around William and Mitchell.  It was cool\cold and a little damp, by the end of the race it was sprinkling and starting to rain.  I had tough time deciding between shorts and my long tights.  I ended with the tights.  I wore three layers, a tight Under Armor wicking shirt as the base layer, a long sleeve technical shirt, and my old Gear West t-shirt.
This would be my first road race, where I really went all out, in two years.  The last time I did a road race all out was the 2009 Human Race 8K.  At that race I had a average min/mile PR.  In 2009, I did the 8K in 36:40 at 7:20 min/mile pace.  Less than a month after that race is when I stopped running for 9 months due to my tibial stress fracture.  The day I ran that race I felt pain in my left leg, continuing to think it was just shin splints that would go away.
Anyway, back to 2011.  I felt pretty good, I had not goal, eventhough secretly I wanted to go under 40 minutes.  I saw people from OHP and from Gear West, which helped get me going.  Also, my friend Eric came out to do it with me.  About 6 years ago, before I did triathlons and duathlons, Eric and I would do a bunch of 5Ks over the summer and he would always beat.  No more.  I have gotten a lot faster than him.
I went out pretty hard, and it hurt, it took about 2 miles to get into a good feeling grove.  I had to remember to keep my hands turned up, so as not to drop my shoulders and to lean forward, keep the hips forward, so I could get more on my fore/mid foot.  I think I did a good job form-wise.  The good thing about this course is that it is mostly uphill on the way out and mostly downhill on the way back.  I did not keep exact time of each mile, but I am willing to bet the first mile and the last mile were my two fastest.
In the end, my time was 38:49 which is a 7:49 min/mi.  I am very happy with this time.  Very happy.

On to the training summaries.  Below are my totals for this March and previous Marches.  The last week or so I have felt a little tired and blah during some of my workouts.  Hopefully, that is not a continuing trend.  I don't think it is, because I swam this morning and it felt pretty good.  In addition, I did almost and hour of strength training, plus about 20 minutes on the elliptical trainer.
Total is a little lower than previous years, but that is ok.  April I will need to ramp up a bit, mostly in terms of starting some speed work.  If I have not mentioned it, I am not being coached this year, which is strange in terms of working out.  Working at OHP has helped a lot, it allows me to get my bike workouts in consistently.  I think without it I would have trouble getting enough bike in at an appropriate intensity.
So far this year, my weight has been slowly trending down.  Hopefully, that continues.
I will break a million yards, since I started swimming in April 2007.

March 2011 Totals and Totals for Previous Marches

Totals and Averages Since 2007

2011 YTD and Totals Since 2007

Another Post Unrelated to Tri - Post from minnesotatrinews.com About Bad Movies

A rambling post from http://www.minnesotatrinews.com/ that I did about bad movies

http://minnesotatrinews.com/index.php?option=com_content&view=article&id=597:chris-takes-a-mind-dump&catid=40:latest-features&Itemid=53

Feb 2011 Triathlon Training Workout Summary Update

Below are my workout summaries for the month of February since 2007.  YTD since 2007 and averages.
I had trouble all month getting into swimming.  I just felt tired and it was hard to get going.
All my biking was done at OptumHealth Performance during the Monday Ride the Course Night, Wednesday Roadie Night, Saturday Spin Group, and the occasional Tues or Thurs spin class.  I am working at those times, but I can usually get an hour or so in while I am at work.
I am doing my running according to how I feel.  If I feel like running incline, which I am trying to do more of this year, I do that.  If I want to run easy, I run easy.  If I want to run fast, I run fast.  I plan on doing that for the season.  I need to do more incline work and build my running strength.  I had trouble with running hills last year.
Coach Jonny J gave me some good running advice.  Dan noticed I am dropping my left should when I run and Jonny recommended that I turn my hands up when I run and keep my elbows back, kind of pointed towards my back and this will stop my should from dropping.  It has worked so far.  The other recommendation is keeping to a cadence of 180.  He recommened using a metronome.  I have only done it once and it was really weird.
I am not going to hire a coach this year, so it will be interesting to see how things go this year.  Money is the sole reason for "self coaching" this year.  I am a little nervous, since I have been coach for the last 3 years and I worry that I will not be able to stick with it like I need to.

In addition to what I have below, I did 30 minutes on the elliptical and 1.2 hours of strength training.

February Comparisons

Since 2007 and Averages Since 2007

Year-to-Date 2010 and Since 2007

Watch Weight

Below is a chart tracking my weight from late Nov 2007 until Feb 2011.  I started out at 205-210, now I am about 185-188.  At my heaviest, in 2004 and 2005, I was about 230ish.   I stopped drinking regular soda and went to diet and that lost weight almost immediately.  I also started duathlons in 2006 and that resulted in some major weight loss. 
I cannot get below about 186.  I have been trying to get under 180, but I have not been able too.  Probably because I like beer, burgers, and pizza.
Over the last couple of years I have tried to weigh myself every two weeks, two days during that week.  I go to the bathroom and then weigh myself nude on the scale, before getting in the shower.  Hopefully, this adds some consistency.

Another Non-Tri Related Post on Minnesotatrinews.com

I did a movie review of "True Grit" for minnesotatrinews.com.
You can read it here
http://minnesotatrinews.com/index.php?option=com_content&view=article&id=568:nearly-perfect&catid=40:latest-features&Itemid=53

Jan 2011 Triathlon Training Workout Summaries and More

Below are my workout summaries for the month of January since 2007.  YTD since 2007 and averages.  I spent a week in Mexico on vacation, which was wonderful, and spent very little time working out.  I need to spend some not working out.  Did a short run on a crappy treadmill, a short ride on a crappy recumbent bike, short workout on a crappy elliptical trainer, and a short run outside.  The run outside was the best.  The resort was great, the workout center was crappy.  If you didn't notice. 

I still had a high volume month.  It was my highest total month since I started working out. 

Into Feb I need to pickup the bike time, looking for 10-12 hours for the month.  My intensity has been pretty good from doing spin workouts at OHP.  The run and swim should go up a bit in Feb.  See what I can do.

I am slowly creepy up on 1000 hours total racing and training and a million yards swimming. 

January-to-January Comparison of Training Numbers

YTD 2011 Totals and Totals Since 2007

YTD Since 2011 and Monthly Averages Since 2007

Run, Bike, Swim December Totals, 2010 Totals, Year by Year Comparison, Totals Since 2007

Here are my run, bike, and swim totals for 2010, comparison for previous Decembers, totals since 2007, and comparison of previous years. Totals include racing and training.
In 2011 can put in over 300 total hours?
Pretty amazing that in 2007 I put in less than 100 hours and in the last two years I have averaged over 100 hours swimming.  By the middle of 2011 I will have a million yards swimming since 2007.

I put in 1.3 hours of strength training this December.  In 2010 I put in a total of 15.2 hours of strength training.  In my injury year of 2009 I put in 23 hours of strength training, but only 22 hours of running.  Those 22 hours were in the first 3 months of 2009.


Year-To-Date (2010 Total) and Total Since Starting in 2007

December Comparisons

Year-by-Year Comparison

Totals and Average since 2007