A New Blog!!

Hey to all followers of this blog, I have created a new blog. I will no longer be updating this blog. All new stuff will go on the new blog. I will leave this blog as is....in case anyone wants to use the information that I have posted in this blog. The new blog will be a bit better organised.

The link to the new blog is:

http://mikecormiertriathlete.blogspot.com/

Mikey

The Lincoln 5 km Road Race - Race Report

This event had a Kids Race and an official 5 km Road Race. Conditions for the race were perfect.

The Kids Race

I registered my 9 year old daughter, Danielle, for the 400 m kids race. For those of you who don't know me that well, probably don't know that I have a little girl with cerebral palsy, she is severely physically impaired in both arms and legs, quadriplegic. All that being said she basically is a very bright little girl with a body that does not work for her. Her determination is what drives me to keep going....she truly is my inspiration. Did I mention she is Daddy's girl and spoiled and she wants to be involved in everything. We had her in Soccer when she was 5 years old.

Here are some great photos taken by Paul Jordon Photography and my wife Denise from the race. The Photo with Danielle and her medal captures a very special moment. Danielle is so proud....the picture gets me every time I look at it. By the way, she had a blast in the race, she was laughing and wiggling with excitement during the entire run....it was a very special time for all of us. Check out the photo where Dan and I have just passed a bunch of kids, she loved passing people....I have no idea where she gets that from.



The 5 km Road Race

My best 5 km Race is a 20:10, this was mid summer last year. At present, I am about 15 lbs heavier and overcoming a major injury that kept me off training for 12 weeks and more recently a leg injury that won't heal and has kept me off hard running going on 5 weeks. So, all this to say I am not at a high level of fitness. My prediction for the race was sub 22 minutes.

I ran a 22:13 finishing 35th out of 135 runners and 9th out 24 runners in my 40-49 age group. The race went down well in the beginning but literally ran into some problems in the last mile of the race.

Distance and Time Race Profile:

• 1 km - Time: 3:48
• 2 km - Time: 8:01
• 3 km - Time 12:31
• 4 km - Time 16:44
• 5 km - Time 22:13

Basically, my leg felt fine during the run but my back went into protection mode and started to spasm at 3.5 km into the race. After the injury my back is super sensitive to stress and the muscles have a hair trigger to lock down into protection mode around the injured area i.e. tighten or engage around injured area to protect and this causes spasms in other parts of the back, mostly upper to middle back for me since I had a lower spine injury. This is exactly what happened.

I first felt this in training on a tempo run it hit at about 4 to 5 minutes. I have been able to train the on set of spasm to later in the hard runs. Before my leg injury I had it at about 12 minutes. So, to get it at about 15 minutes into the race is not bad. I was expecting it. Look at this lovely photo of me coming into the finish, I look awful, to be honest I was in a lot of pain. I actually look like someone running with back pain.

The Team Event

This race had a team event. So Shawn Hamilton, Sheryl Johnston-Beaumont and I (who all work together) registered a mixed team called the Anaerobic 1's. On the backs of stellar runs for both Shawn (18:43) and Sheryl (21:56) we won the mixed team challenge and finished 3rd overall in the team event. Here we are accepting our gold medals, I am the fat ass in the red ; -).



Overall, we had an excellent time with Dan. My race was pretty much what I expected. I need to get this leg healed.

Over an out Mikey.

The Ironman Journey is about to Begin

So here we are, March 1, 2009. Tomorrow marks the beginning of the Ironman Journey for 2009. Lets see if I can make the start line this year. To be honest I will be glad to gets things rolling....sitting idle over the last three weeks getting things healed sucks! On that note the leg is ready for a slow and steady gradual test. I think the 10 Week Preparation Phase I have established will work really well. The volume is moderate and the intensity is low to moderate, perfect way to get back into the swing of things. I plan on posting pretty much everyday to log my workouts and nutrition for each day. So this blog will become my training log book....yawn!!

Stay tuned for the first Ironman Training Log entry ;-).

Mikey

Bricks - For the Half Ironman and Ironman Athlete

As the story goes, a gentleman by the name of Matt Brick gave birth the bike-run workout. The workout has been affectionately named "Bricks" by most in the sport. In this post I will provide some thoughts on how to integrate Bricks into your customised training program.

First lets break into some physiology and try and understand some of the issues our body is being challenged with when going from biker to runner. Here is what is known, the pedal stroke of the biker has a limited range of motion that causes tightening of the IT bands; shortening of the psosa muscle (from being aero), and limited blood flow through the the entire leg. When you go to running and try to run in full stride these tightened tendons, shortened muscles, and limited blood flow will all cause a delay in getting up to full speed on the run i.e. your body will take time to adjust to the new demands. So doing Bricks will get your body used to the demands of adjusting from biker to runner and shorten the time it takes to get to full speed on the run.

The application of the Brick into your training program is a progression that depends on where you are in your training program. Here are some thoughts on application specific to Half Ironman and Ironman training programs.

Note: Split your program into three phases, Early, Middle, and Late i.e. 24 Week Program - First 8 weeks would be Early, second 8 weeks would be Middle, third 8 weeks would be Late.

Early Phase

• Brick that consists of a 1.5 to 3.5 hours on the bike followed by a 20 to 30 minute run all at moderate aerobic effort;
• Every two weeks;
• Start the run within 10 minutes of finishing your bike.

Middle Phase

• Same as early phase but add 10 to 15 minutes on the run and move the effort from moderate to high aerobic;
• Two weeks on and then take a week off;
• Start the run within 10 minutes of finishing your bike.

Late Phase

• Same as middle phase and include another Brick workout i.e. run after long bike workout;
• Do a Brick every week, alternate weeks between moderate distance Brick and long distance Brick. The moderate distance Brick should have a run no longer than 45 minutes and the long distance Brick should have a run no longer than 60 minutes; and
• Start the run within 10 minutes of finishing your bike.

One thing you will notice is in the beginning these workouts will be challenging but as your body adapts it will become easier.

Couple of other points worth mentioning about going from Biker to Runner, a tri bike with the specific geometry really helps the transition. Also, standing up on your bike frequently to stretch out your legs and back will aid in the loosening of tendons and muscles. Also, standing may promote more blood flow to other parts of the leg. Every little bit counts.

Mikey

10 Mile Time Trial - Classic Bike Workout

For me this is one of my favorite bike workouts as my body really responds well to the challenges this workout brings. As referenced in the Title - this is a classic bike workout, it is simple but in my opinion the most effective. It is short enough that it does not wreck you so recovery is pretty quick.

I usually have this workout in the program in my peak phase of training. The most important feature that should be part of this workout is the course. Try to find a 10 mile course that has everything, long gradual climbs, wind, downhill section, rollers, and some flat. It just so happens I have the perfect loop near my home and there is a perfect out and in close to where I work. So that makes this workout ideal.

• The long gradual climbs push on the muscular strength on the bike;
• The wind has the same effect as the climbs but not as significant but there is a mental challenge with the wind as you always feel like you are losing time in the wind so you push harder than you would normally;
• The downhill sections give you a chance to recover and it tests your bike handling capabilities;
• The rollers give you a chance to jump out of the saddle and attack the course to keep your speed going, good for developing the skill to surge. You should use this skill to blow by others in a race. In racing when you have someone in your sights the approach is not only to catch them but to blow by them, mentally this destroys them and there is less chance they will hang with you.
• The flat section gives you a chance to crank out a big gear at a high cadence, I have passed cars on these stretches, they were parked though ;-). Sounded good.
• All of this put together results in an awesome workout.
• The other thing you always have something to strive for....beating your last time....excellent fitness booster.

I don't know if I have sold you on the workout. However, it is one that works for me. Note: I always to a light warm-up and cool down prior to and after this workout.

Mikey

Pacing My Sprint and Olympic Triathlon Races

There is not a whole lot of strategy in these races in terms of pacing. It is pretty much stay comfortable, controlled and efficient on the swim, then Mary bring the kids into the house the hammer is about to be dropped.

I approach both the Sprint and the Olympic Distance events in the same way. Basically biking and running at a pace that I can sustain for the event. Typically, this is high aerobic effort in the beginning on both the bike and the run, then mid to just past midway I am pretty much anaerobic i.e. Heart Rate Zone 4/5.

Based on this, for me training for a Sprint and/or Olympic Triathlon is significantly different then training for an Ironman event. Two opposite ends of the spectrum.

Mikey

Pacing My Half Ironman Race

The following details outline the approach I have taken to pace a Half Ironman. In reality, it is not much different then the approach suggested in the previous post. With one exception, instead of my Heart Rate Zone target being Zone 1/2 it now becomes Zone 2/3.

The Swim 1.2 Miles:

Stay comfortable, controlled, and efficient.

The Bike 56.25 miles:

Start out slow and build the pace to a nice steady, controlled, and efficient speed in Zone 3. It takes 10 to 15 minutes to get the body adjusted from swimmer to biker, work with that to provide feedback on when to settle into your HIM speed. I start out in Zone 2 and find a comfortable Zone 3. Note: The biggest mistake people make is to hammer the bike, let the hammer heads go, you will see them later...

The Run 13.1 Miles:

Much like the bike, start out slow, this is prime land for cramping, as the stomach has been feeding and drinking on the bike. Start out, letting things adjust. One way to look at the run is to split into four pieces of equal distance and increase the pace with each piece. Try this in training to figure out what is a good pace to start with...this is key to this approach. Again, aim for Zone 3 as your sweet spot for pacing.

Like suggested in the Ironman, in all sports stay focused on form....comfortable, controlled, and efficient. In all races there will be rough patches....stay with it, believe in yourself and you will come out the other side and better for it.

Mikey

Pacing My Ironman Race

During the course of my Ironman training last year I did some digging to find out what would be the best way to pace an Ironman race. Again, as suggested in previous posts I have not tried the approach I am about to suggest in an Ironman race as I have not competed in one, but I have worked it out in training and it seemed to be a good approach for me.

The Swim 2.4 miles:

Stay comfortable, controlled, and efficient and the rest will take care of itself. Easier said than done but that is the mantra I worked out for myself. Basically, time is irrelevant, swim to your potential.

The Bike 112.5 miles:

Stay steady throughout the bike leg, they suggest staying below 20 to 25 bpm of your bike anaerobic threshold heart rate. For me that is approximately 120 to 125 bpm. Oddly enough I have used this rule in IM specific training rides covering 160 to 180 km distances on a few occasions and my speed was right in the pocket of what the Triathlon Pace Estimator I use suggests for an Ironman. I found that really cool! For you heart rate zone groupies this translates to Zone 1/2.

In race I would likely start out below the range stated above and work into a nice rhythm to get to that range.

The Run 26.2 miles:

Same approach as the bike leg. One thing that I have noticed in my training is that I really have to slow myself down off the bike to fit into the right pacing...usually feeling good and in the middle to top end of Zone 2 off the bike and running a really quick pace...basically off the charts for what the Triathlon Estimator is suggesting for an Ironman race. Really, being in the middle to top end of Zone 2 at this stage of the game is to aggressive, might be a place for near the end of the Marathon. So in training it is a work in progress to slow down off the bike and purposefully work at staying in Zone 1.

In a race I would likely start out in Zone 1 and let the heart rate build as fatigue sets in and my technique begins to decouple. Pace will likely not increase with increasing heart rate, it will be challenge to hold onto the pace and only allow a little fade.

Note: In all legs of the race, I believe it is key to stay controlled and efficient mechanically to conserve as much energy as possible....really no room for wasted energy.

Anyway, here are some thoughts on my approach to pacing and Ironman. I am so looking forward to putting this approach to the test.

Mikey

The Phantom Limb - What?

Yesterday morning at the office I am having a little chat with one of my favorite people on this planet. As we chatted, the question around how my leg was feeling came up. In response to the question I suggested that today I woke-up pain free. This was actually the first day that things actually felt like there might be a chance to get over the nagging injury. As we discussed the injury...I felt the pain in my leg again....at this time during the chat I looked at my favorite person and said "this conversation is making my leg hurt" the reply was "isn't that funny?"...not funny ha!ha!...but funny weird...at least I am hoping that was the case.

Was this coincidence and the pain was actually in my leg? or was there some kind of neurological phenomenon at play and my brain was being tricked? I have heard people and I myself say to others after they describe their injury "all this talk about your back is making my back hurt"...how can that be? So you can see where this post is going....

After some digging, here is a phenomenon that kept coming back and may support the claim that there is a neurological phenomenon at play....."The Phantom Limb"....this relates to an amputee. Those that have lost a limb (leg, arm) claim that in some instances they can feel pain in the limb that is missing. Crazy, I know....how can that be?

The theory:

The perception of our limbs are hard-wired (networked) into our brain. The sensations from our limbs become mapped into these brain networks as they develop (memories).

Taking this theory regarding the "Phantom Limb" and applying it to my above experience could explain the pain I felt during my conversation...the question becomes....at that time was it really in my leg or was it in my head based on the premise of what I will call the Phantom Limb theory.

Things that make you go hmmmm.

Based on this theory...the treatment really boils down to re-mapping the brain networks, how the hell would you do that....topic for another day....perhaps not.

True story....during the preparation of the post I found a crazy thing....a band called the Shins that have a song called "The Phantom Limb" here is a link to the youtube video....how weird is that.....my head hurts now.

http://www.youtube.com/watch?v=OkITsv3Nk6M

Dazed and confused. My leg feels fine, I think?

Mikey

Off-Road Biking

This year I will be trying to diversify my bike training. I did a little of this last year. This year I will go one step further. At least twice a week I will be off-roading on my Mountain Bike and/or on my trainer in the basement. The rest of the time I will be on the road, basically logging the long miles...i.e. long bricks (Bike followed by a Run workout) and long rides. At least that is the game plan. Should be interesting to see if I can reach the same level of fitness training this way. Its not that I doubt it, it is just an unknown.

Here's to the unknown.

Not sure why I am writing about this now, after it has been snowing for the last 30 hours and my backyard has five feet of snow in it. It will be a couple of months before we are out on our road units, maybe slightly earlier for the mountain bikes.

Mikey

Fueling for my Ironman Race

Since I have never done an Ironman the fueling strategy I am about to suggest for my Ironman Race in September has not been tested by me in a race. However, I have tested this in training in 2008 and it seems to work well in that environment. The specific training that the fueling strategy was tested under was during race specific workouts.

The key points to remember:

• 1g of carbohydrates per kg of body weight per hour is all the body can process, this works out to about 300 calories per hour for me; and
• 24 oz of fluid per hour is all the body can process.

The fueling strategy:

• Set-up in Transition - 1 gel and 1/2 bottle (710 ml) of gatorade;
• Swim - 0
• T1 - 1/2 bottle of gatorade;
• Bike - alternate between a) 1 gel + 8oz water; and b) 1/2 bottle of gatorade on a 20 minute timer. In the space of an hour this gives 24 oz of fluid and 75 g of carbohydrates per hour...300 calories. In the middle of the bike ride I may change things up and may replace a gel with half a power bar a couple of times.
• T2 - 0
• Run - Take a gel every 20 minutes and alternate between a cup of water and gatorade at each aid station, likely drinking every 10 minutes. The gels will give me the carbohydrates I need and the water and gatorade will provide the fluid.

I will test this strategy in the Half Ironman tune-up race 6 Weeks before the Ironman.

Mikey

Ironman Program - Taper Phase

Well here is the last three weeks of the Ironman Program. These three weeks are a progressive slow down in training volume until the race. The thinking is that in three weeks you really cannot affect your fitness...reduce it or increase it...for the most part. However, it is good to stay active and train very specific to race intensity, much like the peak phase but with a step by step reduction in volume. It is hoped that the reduction in volume removes the deep fatigue that most athletes would have as a result of the high volume training from previous weeks.

Mentally, this is a tough part of the program, you often feel like you are not doing enough, losing fitness, feeling pretty much like crap...especially in the second week right up until some point just before the race...if this is the case....that is how you are supposed to feel. This means taper is working.

Here are the weekly volume details for the Taper Phase.

Wk#1 = [S:4km, B:200km, R:48km, W:1hr] = 13.75 hrs

Wk#2 = [S:3km, B:155km, 36km, W:1hr] = 10.75 hrs

Wk#3 = [S:1km, B:30km, R:10km] = 2.5 hrs

So there you have it, the four phase of my Ironman Program with weekly training volume details (Preparation Phase, Base Phase, and Peak Phase are previous posts).

Note: the details are just guidance on training....I am note a slave to my programs....I have been known to change things on the fly, when I feel like it.

Mikey

Taking Stock of the Importance of Bike Fit

This is a seriously confusing part of our sport. However, one thing for sure, proper bike fit is important. Ah no, this in not the bike fit I am referring too....but she is fit! The link that follows is aimed at guiding you through the hoards of information out there and bringing it together in a step by step manner. Enjoy!? Get ready to be sucked into the Bike Fit vortex....

http://www.slowtwitch.com/Bike_Fit/Tour_de_Bike_Fit_649.html

Mikey

Race Goals for 2009

I have finally settled on a 2009 Race Plan. The next logical step is to start contemplating what do I want to get out of these races, what is my expectations. One by one I have provided some insight into what I want to achieve from the races.

Lincoln 5 km Road Race - March 15

This particular race is a "C" priority race...it would be less if my scale went lower than "C", meaning in terms of preparation virtually non-existence and expectations are whatever the day gives me.

Personally, I think I would be lucky to break 22 minutes. Coming into this race I would be at the second week into my Preparation Phase of the IM Program. Hopefully coming off my lower leg injury, so prior to the start of the IM Program I would have been sidelined for three weeks with no running. It is questionable as to what I will bring to this race....mentally I not sure I am going to be ready.

In any event, this race is for a good cause and in support of a good friend so I without question will be there. I will look at this as a good indicator of where my fitness level is at.

My goal will be a sub 22 for this race.

Fredericton Half Marathon - May 10

This race will be a "B" priority race, meaning not one I am looking for a PB but one that I would like to push hard and see what I can throw down for a time and push my fitness.

Last year I finished 9th overall in this race out of almost 400 runners.....I am not expecting the same results as my training program will be way different this year. Last year I purposefully tried to hit a peak for this race and run a PB...this year I will be just finishing a 10 Week Preparation Phase for my IM Program....two things missing for this race....speed work training and mileage...not a good mix to run a fast half.

I ran this race under similar training conditions in 2005 and ran a 1:37, I know my speed potential has improved since then.

My goal will be a sub 1:35 for this race.

St. George Long Distance Triathlon - July 12

Similar to the Fredericton Half Marathon, this will be a "B" priority race, meaning not one that I will expect to be reaching my potential but one I would like to race hard and see what kind of time I can get out of the event and push my fitness.

This event is hilly and if it is windy there is havoc on all parts of the course, even the swim leg. I did this particular event in 2006 on a windy day on the swim....it was not pretty....something like 52 minutes for a 2 km swim....whacked. After a strong bike I had some quad cramping on the hilly run course....managed a 4:30 time and finished 10th in the race but I think I can do better in terms of time.

My goal will be a sub 4:15 for this race.

Bridgetown Half Ironman Distance - August 2

This race is intended to be a tune-up race for the IM race. The outcome of this race will provide a good indication of my speed potential for the IM. The race is a "B" priority race but I am looking for a PB Half Ironman time which would be a sub 5:12 race. So I will be throwing down hard in this race. There may be issues with fatigue as there will be no taper other than race week for this event....this may affect my time.

My goal will be a sub 5:12 for this race.

Montreal Ironman Distance - September 12

This is the race...the "A" priority race. So much unfinished business to take care of. Throw down all my heart and soul on the battlefield...I will not be denied!!

My goal is to get to the start line healthy, get to the finish line, sub 11 for this race.

Wonder how I will do?

Mikey

Ironman Program - Peak Phase

In previous posts I have provided details on my Preparation Phase and Base Phase of my Ironman Program. In this post I will provide the thoughts and details behind the Peak Phase of my Ironman Training Program. In this Phase there are three main goals. Get as close as possible to weekly critical volume for an Ironman distance for both biking and running; All workouts are at Half Ironman to Ironman race intensity; and Stay injury free, now is not the time to do anything that could result in injury that may jeopardise making the start line.

This phase is six weeks in duration and broken into (2) three week blocks. At the end of the first block a Half Ironman tune-up race is included. At the end of the second block there is time
trialing included. The results of the time trialing will be a good indicator of speed potential and pacing that should be used in the Ironman event which at this point in the program is 3 weeks out from the race and fitness will not be affected by any further hard training.

Here are the weekly volume details.

Block 1
Wk#1 = [S:6.3km, B:110km, R:80km, W:1hr] = 14.5 hrs
Wk#2 = [S:2.3km, B:430km, R:28km, W:1hr] = 18.75 hrs
Wk#3 = [S:4.2km, B:120km, R:31km, W:hr] = 9.75 hrs

Block 2
Wk#4 = [S:6.3km, B:110km, R:80km, W:1hr] = 14.5 hrs
Wk#5 = [S:2.3km, B:430km, R:28km, W:1hr] = 18.75 hrs
Wk#6 = [S:2.7km, B:40km, R:13km, W:1hr] = 4.75 hrs

Note: Wk#3 I will race in a Half Ironman, this is a tune-up race. Wk#6 I will complete a 400m TT in the pool, 20 minute time trial on the bike, and 5km TT running...the outcomes of these TT will be used to make final decision on IM Race pacing.

The next phase is Taper, stay tuned for the Taper Phase details.

Mikey

My Final Race Schedule for 2009

March 15 - Lincoln 5km Road Race

May 10 - Fredericton Half Marathon

July 12 - St. George Long Distance Triathlon

August 2 - Bridgetown Half Ironman Distance

September 12 - Montreal Ironman Distance

My Approach to Swim Training for Triathlons

Like some of you out there, I am not a pure swimmer. Five years ago I couldn't swim 25 m in the pool. Today I can literally swim for miles. My approach to swim training lacks any form of intensity and really has an emphasis on technique and trying to remain as comfortable as possible, if I am comfortable I am smooth in the water.

The approaches I apply the most are those embodied in the Total Immersion Swimming philosophy....no mindless swimming splashing through intervals....this is all practicing struggle in my opinion, at least for me. I work on good balance in the water, tight compact swim stroke, and a well connected kinetic chain between the kick, stroke and rotation. All of this working together allows me to expend as little energy as possible during the swim leg of the triathlon.

For me the more aggressive I am in the water the more my mechanics breakdown and the slower I go and the more energy that is wasted. I basically have one gear for all distances, smooth and comfortable. As far as the kick goes, I spend basically zero time working on my kick, for me my kick is used to stabilise my body in balance in the water with a little propulsion.

So the shorter triathlons, where there is a greater percentage of the event in the water with a need for speed, are not my strength distances. The longer distances where the swim pace is slower and less of a percentage of the event is spent in the water are more playing into my hands....also being strong on the bike and slightly above average runner works well.

My Approach to Swim Training:

• Swim two to three days a week, two days a week before we are able to open water swim, three days a week after we are able to open water swim;


• Two of the three days are in the pool working on technique and some endurance. More technique early in the season, almost all technique actually; and


• One day is a long open water swim based on time and not distance and a focus on good form and being comfortable.

This approach really keeps me connected with good technique, which is fundamentally the most important part of my ability to have a good swim split. I am very cautious about open water swimming as you can ingrain some really bad habits....so limiting it to once a week to get the comfort and confidence for duration is all I need. Getting back in the pool for a couple of good technique sessions will displace any bad habits from the open water swim.

That's it....it is that simple for me.

Note: My PB 400m TT in the pool is 6:36 or a 1:39 min per 100m pace using this approach to swim training.

Mikey

My Favorite Interval/Tempo Run - "The Tri Run"

The workout that I will describe in this post is my all time favorite workout and I have affectionately named it "The Tri Run"....I have names for everything and everybody.....bet your curious to know what I call you?

This is a staple workout in the build/peak phase of my program. I do this workout running but it can be done in both swimming and biking. One remarkable feeling during this workout is it feels exactly like the run leg of a triathlon.

The workout:

- Start-out with a nice easy warm-up of say 10 minutes of easy running. Basically until things feel loose and warmed up.
- The first half of the workout is intervals. I like 3-4x800m at 3 k race pace with a 3 minute recovery.
- After the intervals move right into a tempo run. I like 15 to 20 minutes at 10 k to Half Marathon pace. This tempo run is hard work baby. This run feels exactly like you feel when you come off the bike in a triathlon....true, this will really push your mental toughness.
- Finish with a 5 to 10 minute cool down.

This workout will push your anaerobic capacity(intervals), muscular endurance (tempo), mental toughness (tempo), and get you used to the idea of running fast while you are fatigued (tempo).

During your next build/peak phase of training put this workout..."The Tri Run" into your program.

Note: This workout is listed in the Triathlon Training Bible for any of you who have that book. Also, this workout is not for the beginner you should have at least a year or two of interval training under your belt.

Push through....

Mikey

Ironman Program - Base Phase

After the Preparation Phase, where a training routine has been firmly established and my functional abilities and recovering abilities have been tuned up with some fitness boost, comes the foundation build of my aerobic fitness, I commonly refer to this as the Base Phase.

The Base Phase is where I start to push the distance and the pace in an effort to push my aerobic fitness. In my Base Phase I have set-up (3) three week blocks for total phase duration of (9) weeks. In each block I will push the pace in my workouts. As an example, Block 1 for running I will do all runs between 125 to 145 bpm for heart rate, Block 2 for running I will do all runs between 130 to 145 bpm for heart rate, and Block 3 for running I will do all runs between 135 to 145 bpm for heart rate. All workouts in this phase are easy to moderate effort, still no formal speedwork...but if I feel strong I may drop the hammer here and there, just for some spice :-). At the end of each block I will do a fitness test with the acception of the last block where I plan to do a Long Distance Triathlon (S:2km/B:73.2km/R:15km) on a hilly course.

At the end of this phase I should have reached my peak endurance training distances for the program. The average weekly hourly rate is around 11.5 hours per week. The following are the weekly volume details of the Base Phase component of the plan.

Block 1
Wk#1 = [S:4.8km, B:150km, R:40km, W:2hrs] = 12.75 hrs
Wk#2 = [S:2.3km, B:220km, R:44km, W:2hrs] = 14 hrs
Wk#3 = [S:2.3km, B:85km, R:18km, W:1hr] = 6.5 hrs

Block 2
Wk#4 = [S:2.3km, B:280km, R:49km, W:2hrs] = 16.5 hrs
Wk#5 = [S:5.3km, B:90 km, R:50km, W:2hrs] = 11.75 hrs
Wk#6 = [S:2.3km, B:85km, R:18km, W:1hr] = 6.5 hrs

Block 3
Wk#7 = [S:5.8km, B:100km, R:54km, W:2hrs] = 12.75 hrs
Wk#8 = [S:2.3km, B:300km, R:28km, W:2hrs] = 15.5 hrs
Wk#9 = [S:4.2km, B:100km, R:28km, W:1hr] = 9 hrs

Note:
1. Wk#3,#6 = Fitness Test, Wk#9 = Long Distance Triathlon
2. Notice that starting in the second block I have started to focus my weeks i.e. Wk#4 is a Bike focus week and Wk#5 is a Swim/Run focus week. I will continue this trend all the way through the program....for me it helps focus the week and take away really long training weeks by having long hours in all sports in one week....something that works well for me and eliminates deep fatigue.

Some readers may be wondering, I thought this was his first Ironman. You are correct, but this is the second time going through an Ironman Training Program and as always I have learned somethings about what works for me with this type of training. Why I didn't do the Ironman? Read earlier posts for the details...I am done crying in my beer!!

Stay tuned for the Peak Phase details.

Mikey

Ironman Program - Preparation Phase

As mentioned in the previous post, I will be discussing the different phases of my Ironman Program. One thing you will notice is that each phase of the program has specific purposes.

The first phase of the program is the Preparation Phase. This part of the program is intended to be 10 weeks in duration with an average weekly hour rate of 8.75 hours. The main purpose of this phase of the program will be to:

• Enhance my functional abilities in each sport by including lots of technique and drill sessions in the training program;
• Build some strength through functional weight training;
• Enhance my aerobic fitness level; and
• Enhance my bodies recovering ability.

For swimming, this translates into lots of drills that focus on balance in the water and the kinetic chain of the freestyle swim stroke....i.e. putting together the timing of the kick, rotation, and arm stroke to be as efficient and compact as possible. For biking, this translates into pedal stroke economy and cadence. For running this translates into controlled posture and leg turn-over.

There basically are no intense workouts (i.e. speed work) included in this part of the program, all workout effort levels border between easy to moderate aerobic effort, accept for the two 5 km Road Races and one Half Marathon race. The following are the specific weekly training volume details of this phase of the plan.

• Wk#1 = [S: 3km, B: 90km, R: 26km, W:2hrs] = 8.75 hrs
• Wk#2 = [S: 2km, B: 26km, R: 17km, W:80min] = 4.5 hrs
• Wk#3 = [S: 3.5km, B: 105km, R: 29km, W:2hrs] = 9.5 hrs
• Wk#4 = [S: 3.5km, B: 110km, R: 30km, W:2hrs] = 10 hrs
• Wk#5 = [S: 3.5km, B: 115km, R: 31km, W:2hrs] = 10.25 hrs
• Wk#6 = [S: 2km, B: 30km, R: 19km, W:80min] = 5 hrs
• Wk#7 = [S: 3.75km, B: 130km, R: 34km, W:2hrs] = 11 hrs
• Wk#8 = [S:3.75km, B:135km, R:36km, W:2hrs] = 11.25 hrs
• Wk#9 = [S: 3.75km, B: 140km, R: 29km, W:2hrs] = 11 hrs
• Wk#10 = [S: 2km, B: 40km, R: 37km, W:80min] = 6.75 hrs

Stay tuned for the Base Phase details.

Mikey

The New Program - 28 Week Ironman Training Program

The theme of my most recent posts in this blog have been about re-evaluating my goals and training plans for 2009. For those that have not read my recent posts my goals for 2009 were to qualify for the Boston Marathon by running a fast spring Marathon and to also finish my first full distance Ironman event in the fall. Note: The start of the Marathon Program was after a 12 week lay-off due to injury.

Once I started to get into the heart of the Marathon Program, just before the big mile weeks my legs started to breakdown. I believe the reason to be not having a proper comeback phase to re-condition my functional and recovery abilities. So I have been forced to re-evaluate.

Due to injuries and having to train to hard right now to prepare for a fast spring Marathon, which is not possible, I have pulled the pin on the Boston Marathon qualification goal and the spring Marathon. I plan to come back to Boston Marathon qualification goal next year. Therefore, no more Marathon Program updates.

My one goal for 2009 is to finish my first full Ironman distance event. Starting in a couple of weeks I will post updates about my 28 Week - Ironman Program. Basically, I have built a new training program that is designed to have me peaking for my Ironman race in September, 30 Weeks out from this week.

In a future posts I will breakdown the different components of the program that will include:

Part 1 - Preparation Phase (10 Weeks)
Part 2 - Base Phase (9 Weeks)
Part 3 - Peak Phase (6 Weeks)
Part 4 - Taper/Race Phase (3 Weeks)

Stay tuned.

Mikey

I am a Triathlete - Ironman or Bust!!

It is just before 8:00 am on Sunday morning and I just read an article by Mark Allen, a six-time Ironman World Champion, on how to set your plan to race an Ironman. Most of what he has written is definitely approaches that make sense to me and currently approaches that would be included in my program.

Reading that article has refocused me. Since my injury I think I have lost sight of what type of endurance athlete I really am.....I am a Triathlete. I need to start training like one.

Here is where I think things went funny for me. Being off from training and missing races last year had me focused on getting back into training and races as if there was no tomorrow. With that in mind, I kind of put all my goals on the table....and said this is the year. Front half of the year I would train like a Marathon runner and second half like an Ironman. You know it could be done....but in reality I am not having fun....not to mention I am suffering from all the pounding from running....i.e. injuries....coming back to strong to quickly is part of the injury piece as well.

I think I will refocus.....take the Marathon goal, qualifying for the 2010 Boston Marathon, off the table and come back to that next year. I will focus solely on the Ironman....this will allow me to get back to triathlon training and hopefully start having fun again.

Here's to having fun again.

Mikey

Flexibility Program for the Endurance Athlete - Get your foot off the brakes!!

In this post we will discuss the importance of flexibility for the endurance athlete. Because there is so much debate about how to integrate this into your program, far be it from me to offer insight on that front. I will let you weigh in on the debates you agree with and apply as you see fit. I know....this is a cop out if you ever read one...true.

It is a fact, flexibility improves range of motion which usually means fewer injuries and less energy loss when reaching the limits of our range of motion during exercise. Basically being tight causes us to fight our own bodies when we approach the limits of our range of motion during exercise....its like we have our foot on the brakes!!! Being flexible allows for the brakes to be disengaged.

What we really want is to ensure that, in swimming, our arms move in their sockets through the entire stroke, without resistance. On the Bike, we want to be able to get into an aero position without having our glutes force us to be to upright. In running, we want our hamstrings and quads to have just enough flexibility so that we are not fighting them at full stride. So flexibility is important for endurance athletes. Note: Do not over do it though, it can lead to injuries by over overstretching or being too flexible.

Based on what we want for swimming, biking, and running...these are the muscles we should focus on for our flexibility program. Do a self assessment of your flexibility while swimming, biking and running and decide on the muscles you need to work on and integrate that into your program. The frequency of integrating into your program is really dependant on the outcome of your self assessment.

For me personally, I do 15 minutes of stretching 2 to 3 times a weeks focused on chest, shoulders, back (upper and lower), glutes, quads, hamstrings, and calves. I have decent upper body flexibility and a little below average on the lower body front. I do static stretching holding the position for 15 to 30 seconds, and sometimes functional stretching, only holding the stretch at the limit of the range of motion for a second and repeating 5 to 20 times for each different stretch. I incorporate my stretching into my core program, I usually start with the stretching.

Simply put, flexibility is important to reach your speed potential, there is less energy loss in fighting our muscles at the end of our range of motion. No more foot on the brakes or maybe not pressing as hard on the brakes.

Mikey

Midweek Medium-Long Run - Strong Ally to the all Important Long Run

Basically, the long run (LR) is the fundamental corner stone to Marathon Training Programs. I think most can agree on that.

What is happening in the LR that is so important?

Around the 90 to 120 minutes into a run the body starts to run out of glycogen stores, remember that glycogen is one of those essential ingredients for our energy production process, and as a result our bodies look for a way to accommodate for this problem. The physiological adaptation that occurs is the muscles are taught to conserve fuel (glycogen). So the more long runs the more fine tuned this physiological adaptation becomes. One article I read suggested it takes years for this benefit to really be fine tuned, maybe that is a topic for another day.

Note: This physiological adaptation kicks in at 90 to 120 minutes irregardless of how fast you run.... so why run fast and unnecessarily breakdown your muscles, compromising next week runs? Are you hearing me?

Knowing what we know about the importance of LR, lets now shift off the LR and now take a poke at the MLR.

• They last between 90 and 120 minutes, but never longer than that (i.e. 16 to 24 km);
• They are short enough that you can add some spice to the run by integrating a variety of intensities or not (this is for all you fleet footed SOB's); and
• Separate your MLR and LR by 60 to 72 hours in a weekly schedule. For example if you do your LR on Sunday, do your MLR on Wednesday or Thursday.

So if you want to add another workout in your weekly plan that will trigger the physiological adaption of teaching your muscles to conserve fuel and one you can do at a variety of intensities and does not have a prolonged recovery the MLR is the ticket.

Mikey

Re-evaluated Ambitions for 2009

Based on the injury in my lower left leg not really improving with almost a week off of running, it feels like I could be off running for a while. This means I likely won't be able to prepare for the Marathon the way I feel I should. If I pushed the training I would be risking further injury which would translate to more down time from training. This is where we as athletes need to bring in super human powers so we can be patient!!

Also, in light of my recent post about coming back to training from a serious injury, which for me was way to quickly in terms of training load. It is time to re-evaluate my ambitions for the year.

Originally, the ambitions were to have a spring Marathon and a fall Ironman finish with a possible Boston qualification time in the spring Marathon. Sadly, not sure the Marathon is in the cards, I may need to wait another year.

The question I am struggling with is.... Should I down grade the event to a Half Marathon? This would soften the training load for running. I need to recondition my body to be able to handle high training loads. This should be the new goal for the rest of winter and spring of 2009. By doing this I should be able to handle the Ironman critical load training this summer, maybe??

Here is the new tentative race plan:

• March - Lincoln 5 km Road Race
• May - Fredericton Half/Full ?? Marathon
• July - Duncan Hadley Sprint Triathlon
• August - Sackville Olympic Triathlon
• September - Montreal Ironman

Mikey

Returning to Training After Serious Injury

As most followers of this blog know, in September last year I suffered a serious lower spine injury. The health specialist never really came to conclusion as to what the the actual injury was. There was talk of performis muscle tears, ruptured disc, ligaments, hip flexors, tangled nerves, you name it....they had it all coming at me. All I know for sure, is the pain was extra special (demoral, flexosil, and endrophin for a week...good times) and in was located in my lower spine. Personally, I think it was a ruptured disc that caused all the other issues listed above, if that's possible. Anyway, all this from lifting something wrong while putting it away coupled with a sneeze while reaching for something in the cubbard a week later...how crazy is that. Enough of the whining.

So....I was off what I would call training for approximately 12 weeks. No swimming or biking. However, there was light jogging and stretching and core exercises during this time but not really training. If I couldn't do that.....I would of went nuts!!

In mid November I was given the green light to return to training. On November 24th I started on a full bore 24 Week Marathon Training Program, which I have been updating on a regular basis in this blog. I have big ambitions for 2009.

The program has me running six days a week working speedwork twice a week, long runs...you name it, this program is not for the average Joe, but built for the serious Joe. Adjusting distance and intensity as you move further in the program. No point in adjusting frequency because it has me running six days a week now. No where really to go with that unless I run twice a day.

Well here we are in the middle of Week #12 of the program, presently my lower left leg/knee is a freakin mess....which all started in Week #10. I will not run in week #12 and maybe not in week #13.....we will see how the leg feels. Also, seriously wondering if I should be in this hard core 24 Week Marathon Program.

After some reflection over the past couple of days, and an e-mail today from good buddy....affectionately known as fast Eddie, or Ironman Eddie since he did complete his first Ironman last year, bastard.......that stated something like "I read about your leg injury..what the hell are you doing to yourself?".....well the devil is in the details....what the hell am I doing to myself?

Interesting questions and one that deserves an answer. So here we go....

Oddly enough, I have know experience with returning to training after a serious injury, other than what you are reading about right now. On that note, I jumped in with both feet....basically carrying the mind set that I went through this type of training in the past so I know my body has the durability factor to handle it. Not so fast......apparently there is a helpful principle one should follow when returning to training after injury....who new? Somebody once said sometimes Mike can't see the forest for the trees....maybe this is what they meant.

Principle - Comeback should be gradual, never do capacity training at the outset.

In generalities, comeback time should be equal to the time lost from training. I take this to mean that you should be ready to handle capacity training (safe training levels you could handle before injury) after you go through a gradual build comeback phase pretty much equal to the time lost in training. As a rule, it is suggested to start with 50% capacity training level and even lower if the injury lasted more than three weeks. If the injury lasted months it is suggested to start as low as 10% capacity training. Add approximately 10% per week to the program until you reach capacity training levels..this would complete the comeback phase...but be careful with intensity and frequency of workouts, really pay attention to your body on these.

The premise is that the injured area and the untrained body is out of condition with respect to both its functional ability and its ability to recover from a workout like it did prior to injury so you need to gradually and carefully recondition the body, adjusting to the reactions the body gives.

Well, simply put I didn't follow that principle and that is what in the hell I am doing to myself. This sheds some good insight into my situation and worth some time to re-evaluate my 2009 ambitions and training programs.

Stay tuned for the outcome of this re-evaluation.

Mikey

Circuit Training

Hey Val, this one is for you. Further to our discussions today.

Basically, moving around the gym doing one exercise at a time for group of exercises (a circuit) and then repeating that same group of exercises is considered Circuit Training. This is an excellent way to strength train provided your training is focused on muscle toning/strengthening and some aerobic impact......perfect for weight loss.....

Here are my basics:

• Pick about eight exercises...I recommend four for your upper body and four for your lower body. Maybe target the following muscles...chest, back, arms, shoulders, quads, hamstrings, calves, and hips.
• For each exercise keep the repetitions (reps) high and the weight reasonably light. As a rule I do 10 to 15 reps. Some work from the 8 to 12 reps range. The higher the reps count the more emphasis on toning (slow-twitch muscles fibre lean and mean) versus bulking (fast-twitch muscles fibre the green machine incredible hulk). The weight is basically the weight you can lift under really good control for the desired reps plus one more...you don't have to have veins popping out of your head and you shouldn't be grunting...leave that for the meat heads doing the low rep heavy stuff.
• With the circuit I like to flip flop between upper and lower body exercises i.e. exercise #1 - one legged squats; exercise #2 - push-ups....you get the point...my preference...you do what works best for you.
• Work your way to repeating the circuit three times in one session and hold there for about 4 to 6 weeks.
• After 4 to 6 weeks you should change the exercises, maybe not all, but most....even change the order... this keeps the muscles confused and worked on from slightly different angles and being further challenged. This also cuts the monotony.
• If you really want to challenge the aerobic side, play with shortening the rest between exercises....you can really get a good sweat on....in any event 60 to 90 seconds active rest between exercises is a good goal.
• Complete the circuit training 2 to 4 times a week. Always a rest day in between workouts for weight training...no exceptions.

So there you have it. Those are my thoughts on the basics of circuit training. Notice that I have not mentioned any core strength moves. That is because I am a believer that core strengthening is a workout all on its own because of its importance, especially for us older folks.

Now go get tough!!

Mikey

Tabata Protocol Workout - Perfect Storm Interval Workout

Dr. Izumi Tabata, a Japanese researcher, had interest on the effect of exercise intensity on fitness. How did intensity boost the anaerobic and aerobic engines of the endurance athlete. From his work he came to believe that exercise intensity was at least as important as duration. He basically was trying to find the "perfect storm" of an interval workout...what is the optimum interval duration with recovery duration that gives the biggest boost to aerobic and anaerobic engines...i.e. the two engines we as endurance athletes try to push the limits on in our training to be as fit as we can.

During his research, Dr. Tabata came across a workout that was being used by the Japanese Speed Skating Team. Specifically, the workout consisted of 8 - 20 second all out drop the hammer sprints with a tinny tiny 10 second passive recovery (stop) between each set. He learned when these world-class athletes first tried this workout, they were totally wasted after about 6 or 7 sets and only a few could do the eight. Having done this workout on my bike on a trainor, it is painful and challenging, the first time I could only do 7, the second time I did eight and threw-up, third time was the charm and I have affectionately named this workout "4 minutes of hell".

Back to Dr. Tabata, this is what he learned from this workout.

The experiments:

Experiment #1 - Maximum Intensity Interval Exercise Trial

He recruited athletes to perform the workout five times a week for six weeks on a stationary bike. The total workout was done in a 20 minute session allowing 8 minutes to warm-up and cool down off the 4 minutes of hell. At the beginning and end of the experiment Tabata and his team determined the athletes VO2 Max. and anaerobic capacity.

Experiment #2 - Moderate Intensity Exercise Trial

He recruited athletes to perform a 1-hour moderate intensity session on a stationary bike five times a week for six weeks. Again, at the beginning and end of the experiment Tabata and his team determined the athletes VO2 Max. and anaerobic capacity.

The Results:

The results are mind blowing to say the least. The moderate intensity trial showed a modest 9.5 percent increase in aerobic capacity and no increase in anaerobic capacity with a total training time of 5 hours per week. The maximum intensity trial showed an improvement of 14 percent in aerobic capacity and 28% in anaerobic capacity with a total training time per week of 1 hour and 40 minutes.

Ladies and gentlemen we have found the perfect storm interval workout and it comes in a really small package i.e. basically a 20 minute workout, I have used in 12 minutes forgoing the cool-down, as I needed to lay down ;-).

Note: This workout is not for the weak at heart, it is excruciatingly painful but effective. It is a secret weapon of sorts, good one to pull off if you are pressed for time.

I have used this workout in the pool, on the bike trainor, and doing strength exercises. Basically, the set-up is this. Do a nice 8 minute warm-up, then get to it...8x20seconds all out, the rest between the maximum intensity 20 seconds is 10 seconds completely stopped...this ten seconds goes by really fast, especially on sets 5 to the end. After the maximum intensity session, cool down for 8 minutes. Advice, never put this workout in the middle of another...make it a stand alone workout...trust me on this one....after four minutes of hell you will hate the cool down....it will take about half the cool down time to get your head back on straight.

Enjoy...

Mikey

Easy come, easy go!

This post I will break away from the normal trend of mumbo jumbo technical jargon and head down the path of attitude and the mental aspects of life that can be applied to endurance training...in my opinion of course.

The main premise I am building off is that external stresses can affect training and racing performance, it is a fact. If you are mentally stressed before a training session or race, you are not going to perform at your best and get the most out of the training session....you need to clear your mind.

Those of you who know me would say I am "intense" about everything that I do, a very serious individual, with a different sort of sense of humor (Note: our perception of what others think of us, often is not really the perception others have of you). If I had a dollar for every time someone said "relax" to me I would be a millionaire...true. You know, it must be age, but this kinder and gentler side of me is coming out i.e. more relaxed demeanor. Don't get me wrong, I still have a fire in the belly and if given the opportunity to destroy you, I am on it....I am referring to my fellow competitors of course.

For me, I have always let things get to me psychologically, people can easily get in my head, half the time there not even trying. Its me making it something other than what it really is, most of the time, and I don't let go easily, I usually come out swinging. Having said that...there are some legitimate head game players out there...you know who you are...and so do I. For the lack of a better way of saying this, I get in my own way...my mental game needs a new attitude...I need to clear the head space better.

Since, the beginning of January of this year my mantra has been "Easy come, easy go".....meaning I know shit affects me easily, but just as easy at it affects me, I need to let it go as easily.....get it out of my way.....tout suite!! I have applied this approach in all aspects of my life....personnel and professional. You know what is funny, it feels awesome, its like nothing really stresses me, and believe me my stress threshold is topped out baby. The other thing I find funny is that those who know me, are saying things like "how come you don't care?"..."your not the same Mike I used to know"....."you don't care about your training like you used to"...."your not as into all the details like you used to be"... all this is an indicator that I am being successful at applying my new mantra. Also, the awesome feeling I have as a result will transcend into better training sessions and race results, not to mention a happier existence.

Easy come, easy go.

Mikey

How do I know if my endurance training is working?

Calling all endurance athletes....in this post I will be writing about a technique that is often used to evaluate how well your endurance training is working, an evaluation workout of sorts.

Basically, the main premise behind endurance is to persist, to resist fatigue. Good endurance fitness is established by pushing your aerobic fitness and improving your economy (mechanics).

When you have a lousy run because you are fatigued from recent training, this fatigue will manifest itself in reduced aerobic power and running economy...this can actually be measured through changes in the way your heart rate responds. You will see a higher heart rate than normally seen at a given pace, sure sign you are not recovered from the previous workout....i.e. your body has to work harder to produce the power to keep you at the given pace mostly due to poor running economy. This phenomenon is applied to the endurance training evaluation workout and is typically referred to as decoupling.

During long runs at a steady pace your heart rate will remain consistent for a while and then begin to slowly increase due to decreasing mechanical efficiency. The affect is known as decoupling. As your endurance increases, you will be able to go longer at a given pace before your heart rate and pace become decoupled, and the degree of decoupling will decrease.

The Endurance Training Evaluation Workout Protocol:

For long runs over an hour, split the run into two equal halves of distance. For each half determine average speed and average heart rate. Use the average speed and heart rate for each half to determine a speed/heart rate ratio. Then determine the percent difference between the two halves speed/heart rate ratios. This percent difference is referred to as the decoupling ratio. The goal is to have a decoupling ratio less than 5%, those that are below 5% are considered to be welled trained endurance athletes.

Here is an example:

- First half average speed was 8.1 mph and average heart rate was 140 bpm.
- Second half average speed was 8.0 mph and average heart rate was 145 bpm.
- First half speed/heart rate ratio was (8.1/140) = 0.058;
- Second half speed/heart rate ratio was (8.0/145) = 0.055;
- The percent difference between the two, the decoupling ratio, is ((0.058-0.055)/0.058)x100 = 5.2%
- In this case greater emphasis on endurance training is needed until the decoupling ratio falls below 5%.

For all you endurance athletes out there, give this evaluation a try on your next long run to see where you are at with your endurance fitness. I hate to say this, but a treadmill is the perfect place for this evaluation as your environment is as consistent as it could be for both halves of the run and forces a very steady pace.

That's all for now. Stay tuned...Dr. Tabata is coming for a visit. Some of you know what I am talking about. In a future posts I will discuss the Tabata Protocol....4 minutes of hell!!

Later
Mikey

My Nutritional Profile Analysis

I have come to a stand still in the weight loss area, so I hate to do this but I must dig into the details and figure out how to get my body to respond to burning fat so I can keep moving down the ladder to achieve my goal racing weight of 165 lbs by May 10. I started this weight loss initiative on November 24 at 188 lbs, presently I am hanging at around 182 lbs (6 lbs in 8 weeks, 0.75 lbs per week).

Ok lets get the details out:

• Based on my age, height, and starting weight my Basil Metabolic Rate (BMR) is calculated to be around 1830 calories. Basically, that is the calories I need every day to ensure all systems are functioning properly....this does not include the calories needed for exercise;
• As a rule if you are very active in the exercise area you should multiply your BMR by 1.5 to determine your daily caloric needs with exercise, so that brings me to 2745 calories.
• Also, we know that on average for each person a caloric deficit of 3000 calories per week translates to 1 lb of fat loss per week.
• So, if I have on average a caloric deficit of 500 calories per day i.e. consume 2245 calories per day I should see a weekly deficit of 3500 calories or ~ 1.2 lbs per week loss.
• Not so fast spanky, as we loose weight we need to adjust because everything changes....remember our BMR and caloric needs with exercise are based on starting weight, this has changed it has lowered by 6 lbs so the 2245 calories per day being used today does not provide as large of a deficit....are you with me? Lets adjust for the new weight.
• Based on age, height, and new weight of 182 lbs my BMR is 1791 calories per day and with the exercise multiplier it becomes 2685 calories per day. In order to achieve a caloric deficit of 500 calories per day my daily consumption should be around 2185 calories.
• This seems pretty minor and maybe not a big reason for the slow down. But worth adjusting none the less.
• Lets now examine my daily caloric intake. I used to log this daily to ensure I was on track, I have a funny feeling this is a problem and I will have to resort to this practice again.
• For Saturday January 24 total calories consumed for the day 2500 calories - 60% carbohydrates, 22% protein, and 18% fat.
• Wow! We have found the problem....eating to much...assuming this is pretty close to my daily average, which I would say is a little high but not far off, I would still lose weight but very slowly.
• The macro nutrient profile is not bad, maybe slightly less carbs and more protein would be good.
• Going forward I need to cut out that extra bowl of cereal, sandwich, and cookies at night.
• If I do this, it gets me in the 2100 to 2200 calorie per day zone and adjusts the macro nutrient percentages to show slightly less carbs and more protein....seems simple enough.

Here's to getting back on track.

Mikey

Weight Loss to Gain Speed

If you take your training seriously, you, like me are trying to find ways to get faster. Over the years I have come across some articles that refer to weight loss (fat loss is what we are referring to of course) as a secret weapon to getting faster. Basically, the rule of thumb is that for every pound of fat loss we experience we gain about 0.5% of speed potential time.

As an example for an 11:00 IM Athlete that loses 20 lbs should have gained enough speed potential to cross his/her next IM finish line in 10:00. Wow! That is insane.

For me, presently I weigh 182.5 lbs at a body fat percent of ~ 22%, which is in the acceptable range. My goal is to be down to 165 lbs at a body fat percent of ~ 13%, which is in the athlete range. The goal is to get there before my planned Boston Qualifier Marathon on May 10. In theory, this weight loss should come with the benefit of 8.75% gain in speed potential.

Here's to eating right!

Mikey

Marathon Training Program for First Timers

The following Marathon Training Program for first timers is intended for those people who have been running for about year or can run comfortably between 3 and 5 miles. You should be able to run 4 times a week getting about 15 miles a week on average. It is entirely possible to run a Marathon without the prerequisites identified above, but the higher your base fitness now the less risk of injury (easier on the body) you will have following this 15 Week Program. The program is broken into six blocks, the first four blocks are 3 weeks, the fifth block is 2 weeks and the last block is 1 week i.e. race week.

A few points before we get started:

• The key to any Marathon Training Program is the Long Run, do not cheat the long runs;
• Every third week will be a recovery week, the weekly long run volume will be stepped down;
• Rest is important, rest on your rest days, and if you are tired on a planned run day...rest!;
• Your pace during your runs should be aerobic i.e. you should be able to hold a conversation. If you notice that on your long runs near the end you are focusing on just putting one foot in front of the other to get through it, start the next long run slower. Its not pace that is important its distance;
• Consistency is key, during this program other life commitments will take priority, it is a fact...rest easy it is OK...you will probably benefit from the slight break. Don't let it go to long though...try to maintain a consistency of training;
• During runs if you feel like you need to take a walk break, then take a walk break. I bet near the end of the program these become fewer then at the beginning of the program;
• Don't be slave to the program, if you feel tired rest, if you want to swap days like Saturday long run to Sunday do it! If you feel three days in a row are to much, shift things around..maybe take Wednesdays off every other week, your choice, do what works best for you....remember this program is just a guide. Having said that, I would not build weekly mileage any faster that what is suggested here...trust me on this one...this is pushing it already.
• This is a lot of running volume, there is risk of over use injury. It takes literally years to build durability in your legs to be injury free...use at your own risk...if you make out with no injuries....good on ya! Your tough and tell all your friends your tough.

Lets get you started:

Block #1 - Includes training details for Week #1, #2, and #3

• All Mondays, Fridays and Sundays are rest days;
• All Tuesdays and Thursdays run 5 k;
• Wednesdays Week#1 run 7 k, Wednesday Week#2 and Week#3 run 8 k;
• Saturdays Week#1 run 15 k, Week#2 run 17 k, and Week#3 run 10 k.

Block #2 - Includes training details for Week #4, #5, and #6

• All Mondays, Fridays and Sundays are rest days;
• All Tuesdays and Thursdays run 5 k;
• Wednesdays Week#4 and Week#5 run 9 k, Wednesday Week#6 run 10 k;
• Saturdays Week#4 run 19 k, Week#5 run 21 k, and Week#6 run 12 k.

Block #3 - Includes training details for Week #7, #8, and #9

• All Mondays, Fridays and Sundays are rest days;
• All Tuesdays and Thursdays run 6 k;
• Wednesdays Week#7 run 10 k, Wednesday Week#8 and Week#9 run 11 k;
• Saturdays Week#7 run 24 k, Week#8 run 27 k, and Week#9 run 16 k.

Block #4 - Includes training details for Week #10, #11, and #12

• All Mondays, Fridays and Sundays are rest days;
• All Tuesdays and Thursdays run 6 k;
• Wednesdays Week #10 and Week #11 run 12 k, Week #12 run 13 k;
• Saturdays Week #10 run 30 k, Week #11 run 19 k, and Week #12 run 32 k;

Block #5 - Includes training details for Week #13 and #14

• All Mondays, Fridays and Sundays are rest days;
• All Tuesdays and Thursdays run 5 k;
• Wednesdays Week #13 run 12 k and Week #14 run 10 k;
• Saturdays Week #13 run 19 k and Week #14 run 13 k.

Block #6 - Includes training details for Week #15 - Race Week

• Monday, Friday, and Saturday are rest days;
• Tuesday run 6 k;
• Wednesday run 5 k;
• Thursday run 4 k;
• Sunday Marathon

So there you have it, all the best! In a future post (in a week or so) I will discuss the topic of fuelling your long runs and your Marathon.

Note: The thinking around the development of this program was based on experience and information coming from the following link.

http://www.halhigdon.com/marathon/Mar00novice.htm

Mikey

Heart Rate Zone Training - Bike and Run

Heart rate is a good measure of the level of exertion to complete a workout and/or specific parts of a workout. Note: There are other external factors that may influence your heart rate that could cause your heart rate to be elevated on any given day. Such things like lack of sleep, life stress, illness, injury, hot and cold weather, and lack of recovery from last hard workout to mention but a few external factors. For those of you that do Heart Rate Zone Training pay attention to these factors.

In Heart Rate Zone Training, at least the approach I am discussing, requires some preliminary information from the athlete. Basically, you will need to know your lactate threshold heart rate (LTHR), this is sometimes called anaerobic threshold heart rate (ATHR). The LTHR is needed to calculate your Heart Rate Training Zones.

In this post I will discuss:

1. A method for determining your LTHR;
2. How to calculate your Heart Rate Training Zones; and
3. A description of the types of workouts that should be done in the various Heart Rate Training Zones.

Before we get to far along lets first put out an easy to understand dia-tribe of what we mean by LTHR. Put on your biochemistry hat for a minute.

Know this:

• Our circulatory system, driven by the heart and its ability to pump by beating, moves blood enriched with oxygen to our muscles;
• This oxygen is used in our bodies energy production process that supplies energy to our working muscles;
• The more intense we exercise the more oxygen is needed, therefore our heart beats faster;
• A by product of our bodies energy production process is an acid known as lactic acid;
• The lactic acid is released in the blood stream as a salt known as lactate;
• Lactate is bad....it occupies space in the blood stream that otherwise would be for much needed oxygen;
• Rest easy, all of us have a buffering capacity in our blood to deal with the lactate and keep it at resting levels so the oxygen transport is not interrupted. There is a but.....
• This buffering capacity is limited, it has a threshold i.e. known as the lactate threshold;
• So the more intense you exercise the more lactate you produce and the closer to the buffering threshold you get;
• Once you surpass the buffering threshold lactate starts to accumulate in your blood and you can no longer transport as much oxygen so the energy production process looks for a replacement for the oxygen to keep you going, you now start the anaerobic engine and produce energy without oxygen; and
• This threshold is usually around the same time you start to hear your breathing becoming really labored. Your heart rate at this time is determined to be your lactate threshold heart rate (LTHR).

Hope that wasn't to painful, if it is any consolation, it was painful to write ;-).

A Method Of Calculating Your Lactate Threshold Heart Rate

For me, my LTHR is lower on the bike (150 bpm) than it is running (165 bpm), this is pretty normal. Having said that, they can be the same. So my advice is to follow the same method on the Bike and Run for determining the LTHR, do it in both sports. Note: bpm means beats per minute.

The method:

Feeling strong and rested, hop on your bike and do a 30 minutes all out ride, outdoors or on your trainor, doesn't matter just blast for 30 minutes. During the last 20 minutes of this all out workout click on your heart rate monitor to get the average heart rate for the last 20 minutes. This average heart rate in the last 20 minutes is said to be a good representation of your LTHR. Seems simple enough, the workout is tough! As mentioned, the same method should be followed for running.

Calculating Your Heart Rate Training Zones

The following equations should be used to calculate your Heart Rate Training Zones:

1. Zone 1 is 65% of LTHR to 84% of LTHR. For me running would be 107 bpm to 139 bpm.
2. Zone 2 is 85% of LTHR to 89% of LTHR. For me running would be 140 bpm to 148 bpm.
3. Zone 3 is 90% of LTHR to 94% of LTHR. For me running would be 149 bpm to 155 bpm.
4. Zone 4 is 95% of LTHR to 99% of LTHR. For me running would be 156 bpm to 164 bpm.
5. Zone 5 is 100% of LTHR or higher. For me running would be 165 bpm or greater.

Workouts for Heart Rate Training Zones

The following is a description of the types of workouts you may do in the various Heart Rate Training Zones:

1. Zone 1 - recovery workouts, long workouts;
2. Zone 2 - moderate aerobic effort workouts, long workouts;
3. Zone 3 - high aerobic effort workouts, light tempos, some parts of long workouts may be in this zone;
4. Zone 4 - threshold effort, full tempos and beginning of intervals;
5. Zone 5 - lactate effort, hard tempos and later stages of intervals.

You are now in possession of the knowledge of how to go about Heart Rate Zone Training. It should be duly noted that their are many approaches to Heart Rate Zone Training. This is my chosen way of doing it and it seems to work well for me.

Later

Mikey