Speed Workouts.

So today was probably the hardest day of training to date.  Not in the sense of distance and overall accumulated hours / mileage... but in intensity.  

Holy crap.

Started off by going to the gym and lifted arms: biceps and triceps, for those of you that need me to break it down:)

After coming home, my brother and i went up to the track for Nathan's inaugural Speed Workout!!  Oh joy!!  I could barely contain my excitement.  The prospect of running a 400m (one lap around the track) at roughly 75 - 80% and jogging a resting 100m ... THEN repeating that 12 times... i honestly didn't think it would be as tough as it was.  

The total mileage ended up being approximately 4 miles.

I told Aron (my brother) that i was going to try to keep a constant steady 1:30 - 1:35 pace for my 400's since that is on pace for a 6:00 - 6:20 mile.  I sort of miscalculated my ability... badly.

I came out of the first 400 in 1:24.  Ok... 6 - 11 seconds faster than i had anticipated.  But hey, I got faster.  My splits were as follows:

400  - 1:24

800  - 1:20

1200 - 1:18

1600 - 1:17

2000 - 1:22

2400 - 1:23

2800 - 1:27

3200 - 1:25

3600 - 1:25

4000 - 1:21

4400 - 1:22

4800 - 1:12

Adding up the times... my mile splits were as follows:

Mile 1 - 5:29

Mile 2 - 5:37

Mile 3 - 5:20

The last 400 was, i don't want to say torture, but it certainly wasn't what i would call "easy."

At the end i could barely breath, i had nothing in the tank and had left everything on the track that last lap.  Aron told me to shoot for a 1:17 or so on my last lap and he was stunned at what i did... he also said that he's never seen me that out of breath either.  I have never been that depleted physically and emotionally and i honestly felt like crying.  I'm not sure if it was from the pain, from the physical / emotional drain, or from being so happy i ran the last lap in the time i did.  I just don't know.

It was very strange, yet although it was only 3 miles... it was the hardest three miles i've ever run in succession.  

I highly recommend watching the movie "Without Limits."  Its a movie based on the career of Steven Prefontaine... and it inspires me.  Makes me want to go faster.  Be better.  Endure the pain.  Go out harder each time out and muscle my way to the top.  Watch it.  Seriously.  If you aren't a runner or that physically active now, this will light a fire under your ass.  

Hard to believe that i ran all out with everything i had my last lap, and Prefontaine ran his last lap after 3 miles in more than 10 seconds faster.  Unreal.  I need to be like that.  I need to be better.

I feel like now a sub - 5 minute mile is within reach for me... and a 5k time of less than 18 minutes even more so.

I won't sit here and say that i'm going to take a day off from running tomorrow, because i know good and well that it will be a complete lie.  From here on out, i will be running EVERY DAY... even if it's only slow mile to get the distance in.  

Friday will be a hill workout most likely and I hope to get a couple 10 milers in before next week.  

I guess you could say that i'm "kicking it up a notch," as if my current level wasn't intense enough.

Yes.  I'm a masochist, extremely motivated, and when I'm on top of the podium, the look of elation on my face will show you why i'm subjecting myself to what most consider "torture and suffering."

I live for this.

I did it.

As a follow up to yesterday... i couldn't resist and DID go running again today.  An easy 3.1 around the x-country course.

Tore Up.

So my feet are pretty tore up at the moment... more on that later.

Yesterday was a "light" training day i guess.  Easy 21 miles on the bike, easy 3.5 mile run, easy 1.1 mile swim, and worked legs pretty hard at the gym.  I was feeling that today.

Despite my legs begging for a reprieve from training, I opted to go out harder today.  

Oh Nathan... who do you think you are?

Started off the day attempting to go out cycling.  Got 5 miles into my first attempt, started raining.  Booked it home and waited a bit.  The sun came out and i headed out for attempt #2.  About 2 miles in this time, it started thundering and sprinkling.  I headed home and decided to screw doing the mileage on my actual bike.  

Hi ho, hi ho, its off to the gym i go.

Lifted back and shoulders hard... dead lifts are the bane of my existence.  No doubt I'll be feeling those tomorrow.  Followed up lifting by doing a level 14 hill workout on the stationary bike (mind you, there are only 20 levels.  it's kinda hard.)  Got bored after about 40 minutes and headed home.

After a quick refuel, the weather was cooperating so i hopped on my bike and headed to the lake.  Let me just say, my goggles are freakin' sweet.  I just noticed today that if you look out the sides, you can clearly see the person swimming next to you.  Brilliant!  Anyways... about 3/4 through the swim, i stopped to stretch and gashed my right foot on a zebra mussel covered rock.  I could see, even in the water, that it was bleeding.  The rest of the way was fairly painful to kick with my stroke.  Came on shore and immediately the end of my foot was covered in blood soaking into the sand.  Sweet.  Gashes and blisters.  

I dried off and just threw my socks and shoes back on to cycle home, and decided i wouldn't take my shoe off again until after i was done with my evening run. 

At about 10:30 i decided "hey, why not a swift 10.5 mile run to end out the day.  My body already hates me, why not make it angrier."  

So i did.

First 3.5 miles in an easy 26:44 followed by a faster 2nd 3.5 miles in 25:46.  The last two miles were absolute torture.  My legs were like stubborn dogs refusing to walk at the owners command.  My stride shut down, my arms cramped up... but through it all, my breathing wasn't laboured, and i doubt my heart rate was above 130.  Aerobically, i'm incredibly fit, but my legs have been through too much in the past few days.  

I don't recall much of the last bit of the run, which is kinda strange, and dangerous.  But i made it, and here i am.  

Took off my shoe at the end... and as expected, my white sock was now red.  On top of it all, i have a new set of blisters to go with the gash.  

Might take tomorrow off as far as running goes... but probably not.

20 miles.

20 miles is a long way to run in a single outing.

Due to only putting up 7.5 miles of running so far this week (the weather has been terrible and i HATE treadmill running) I decided to double it up and see what i could really do.

Finished the first 10 miles in 1 hour 17 minutes 7 seconds... my goal down the home stretch was to get under 1 hour 17 minutes... but even sprinting (what couldn't really be called a sprint after that distance) couldn't accomplish my goal.  I still managed to drop nearly 3 minutes off my previous personal best.

I stopped at home, grabbed some water, half a sandwich, and a piece of chocolate cake to refuel, and then it was out at it again, only I suckered my brother into running with me.  Mind you, he has NEVER run 10 miles straight before in his life, so we went at a slower pace.  Props to him... he finished in under 2 hours.  The progress he's made since I came home 3 weeks ago and started running together has been pretty incredible.

I dropped him in the last 2 mile straight-away and finished in an hour 40 minutes.  Pace was about 10 minutes a mile... as opposed to my normal 7:30 per mile i usually run in the long distance.  On the plus side, i'm absolutely confident i can finish a marathon easily, however, i've upped my goal from just finishing at 3 hours 30 minutes to breaking into the 2 hour zone.  I have until October 11th... only time will tell.

After the run i came home and sat down... big mistake.  Legs cramped up and the pain was something i haven't experienced until today.  Was going to ride my bike down to the lake for my 1.1 mile swim... but it took longer than anticipated to get going after the cramping incident, and i didn't trust myself to get back before dark... mixed with the fact i took the reflectors off, probably wouldn't have been a good idea.

So i drove.

I started feeling bad when i got to the water.  My body definitely started hating me... the energy reserves were tapped, and this was going to be a tough swim.

Started off good, got through it all, a lot stronger than the previous swims, but in the last quarter mile my calves and shins started cramping up.  Debilitating cramps... my calves felt like softballs.  Hobbled the last hundred feet or so into shore and finished in a time of 36 minutes... about 4 minutes faster than my previous best.

Didn't make it to the gym to lift legs tonight... instead, wolfed down a large pizza and soaked in a hot bath.  My legs are 'in sciopero' right now, and refuse to function whatsoever.

I really wanted to throw down another 10 miler tomorrow, but that seems to be up in the air... although, i keep telling myself that those who can endure the most pain will end up winning in the end.   So ya never know... I may be out there tomorrow yet.

Knees

So today was an early day.  Got up at 4:30 am after going to bed at 3 am.  Took the parents to the airport with my brother and sister and then returned to the house by 6 am.  I just figured that i should eat breakfast and head on out and start training rather than go to bed and sleep for a few more hours.  

I was out the door by 7 am and started cycling.  When all was said and done, i covered about 35 miles and was back before 9 am.  I had planned on heading out to do 20 miles of running, but i started reading a chapter in my book, Ultra Marathon Man: Confessions of an All-Night Runner, and accidently fell asleep.

Headed out for my run in the afternoon despite the threat of thunderstorms.  About 7.5 mile in, after setting my personal best pace of about 7:30 a mile, i started having shooting pains in my right knee.  Now, i was supposed to have surgery on both knees, but put it off... I hope this isn't a sign that something terribly wrong happened.

I couldn't finish the mileage i wanted, and was forced to grab a ride home (thanks Katie Nagle.)

I iced and heated my knee and at moment it feels pretty good.  I guess we'll see what the morning brings though.  The plan is to cycle, lift, and swim at the very least.  I'd love to hit all 4 and get a run in there too.

We'll see... we'll see.

Milestones:

- broke 300 miles on the bike.

- will break 100 miles running next time out.

ANNNDDD...

IT'S OFFICIAL!

I just got back from Lake Placid and my spot is officially reserved for next years race.  July 26, 2009... who's coming to watch?!

Nate = Athlete # 1685

You could tell who the people were that participated in the race yesterday by the obvious limping and soreness.  Ah!  I can't wait!

I met a lot of really cool athletes, saw some great bikes (I refrained from purchasing... just barely,) and the crappy weather on 4.5 hr drive there broke for the brief hour and a half I was in town.  It promptly began pouring again after I began my trek back to Canandaigua.

Oh, and i have some good news and bad news:

Good News: i found out that the top 4 slots of my age group qualify for Kona.  Sweet.

Bad News: the slowest of the 4 times was still 9 hours and 45 minutes.  Damn.

It's gonna be an intense year!

My Ride.

Hopefully a new tri-bike and aerobars for this one are coming in the near future...

Blisters...

... I have them.

Just got done with todays 10 mile run only to take off my left sock and be greeted with a bloody mess.  I guess I'm finally getting a taste of what serious athletes have to go through.  My right foot isn't nearly as bad, but it still has its fair share of blisters as well.

Going to try and get through a 3 mile warm down run tonight despite it.

It's hard to believe that I'm nearing 100 miles of run training.

It feels good.  The training... not the blisters.

Originally Posted on Wednesday, July 16, 2008

Swimming.

So this guy finally got his act together and started swimming.  Open water.  1.1 miles in Canandaigua Lake.  Ogni giorno.

Every muscle in my body hurts.

The end.

Originally Posted on Monday, July 14, 2008

Hills are the devil, but they sure do help.

Today was a "successful" day... however, i've come to realize my definition of "success" makes me want to collapse and die.

Intense cycling day... 44 miles and the most difficult hill climbs in the area.  I made it my goal not to stop and get off my bike at all until i made it to the top of each ill, and even then, i only did so that i could turn around, admire the work i had just done, and take a picture with my phone of the valley below.  haha.

My new mantra:  you have to earn going down hill.  unless you've climbed the hill first, you aren't deserving of the downhill run.  I'll tell you what, my biggest climb of the day was a scary ass downhill.  I topped out near 50 mph... well, 48.2 mph, and all that was going through my mind was "well, if i hit a rut or a stone in the wrong place, i'm done for."  super.  haha.

Hill workouts definitely help with all other aspects of cycling though, i've found.  My average speed is up, it's easier to hammer in lower gears, and its just easier overall.

Hill workouts: a necessary evil.

Got home, changed, rushed straight to the gym and lifted back and shoulders.

Here it is now, 9:30 pm.  About to eat dinner and then head out for an evening 6 mile run or so.

I have a feeling my numbers this week just might be kind of absurd.

Originally Posted on Wednesday, July 9, 2008

Nutrition and Crosswinds... an EPIC tale...

Today was a stellar training day... although, in the end, i wish i could have run more (dinner time was fast approaching and i had to cut it short.)

Started off the day with an hour and a half gym session.  Worked chest pretty hard:

- decline press

- flat dumbbell press

- military dumbbell press

- dumbbell flies

- military machine press

It was a little discouraging since when i was last at the gym i could bench 225 and do 85 pound dumbbells.. and this time around i was rocking out the 35 pounders and doing a measly 125 in the decline press.  I guess this is the biggest thing:  when i used to lift, i was doing it to bulk up and get absolutely ripped and jacked... this time around it's specifically to make me faster and strengthen specific muscles for swimming / biking / running.

After the gym and a quick lunch, set out for my cycling for the day.  HOLY HEAD AND CROSSWINDS BATMAN!  There is nothing more frustrating than going downhill where you usually go 30-35 mph, and even with pedaling, only able to pull off around 20 mph.  I HATE HEADWINDS.

But even more so than headwinds... i nearly died in my first experience with a strong crosswind.  I was about 15 miles into my ride when the road suddenly became lined on either side with field rather than the woods and trees that had previously been the case.  oh.  my.  god.  The wind literally threw me to the left side of the road and if i hadn't gotten my foot out of the pedal, i would have bit it... hard.  The next 5 or so miles were spent leaning to my right side, into the wind.  No, seriously... i was leaning into the wind to keep upright.

Overall the ride was frustrating since after a day off, i was feeling good and fast, but turned in a time 4 minutes slower than my best and .8 mph off my best average speed.  Damn winds.

Came home, ate a snack to recharge, and headed out for a quick 3.3 miles on the cross country course.  Felt great, and i wish i could have done more.  (see initial sentence.)

Today is the best i've felt training-wise in a long time, and it was the first day i've kept track of my calorie intake.  It really is unreal the amount you have to eat when you're trying to accomplish what i'm doing.  I just finished dinner and my daily total is up to 5,062.75 calories... so far.

For a taste of what i'm eating (no pun intended) ... here was my dinner for tonite:

- GNC vanilla protein shake mixed with L-Glutamine and milk

- Salad with Italian dressing

- Cauliflower

- 2 ears of corn with butter

- 1 grilled chicken breast

- 1 cheeseburger

- 1 Ribeye steak

... and the weird thing is... i'm still not what i would call "full."

The rest of my intake for the day included 3 bananas, 4 packets of oatmeal, and 3 ham and cheese sandwiches.  I'll tell ya... bananas are a godsend.  172 calories, light, and perfect for before running for some extra energy.

It's crazy how much of a science this all really is.

Back to the grind tomorrow... planning on a 10+ mile run in the morning, arm day at the gym, cycling in the afternoon, and a "cool down" x-country run at night.

God i feel good.

Originally Posted on Sunday, July 6, 2008

My first week of REAL training.

Well... it's been a crazy week.  Hard to believe that just a week ago i was in Florence watching Spain with the EuroCup, and partying with thousands of my closest Spanish friends.  Crazy.  Its been a nice week to start my training though... not too tough.

I wasn't able to train on Monday since i was traveling all day, and Tuesday was only a run day.  I took July 3rd & 5th off from running, and the 4th off from cycling.  I have yet to gain access to a pool, which is seriously getting on my nerves.  I may just have to flounder around in the lake for a bit without distances until i can find something better.

Anyways... my totals for this week alone are:

Swimming: 0 yards (yes.  i'm embarrassed.)

Biking: 88.4 miles

Running: 21.1 miles

Next week expect to see my distances upped.  I'm planning on cycling to Buffalo which is 100 miles alone.

I didn't realize how expensive just training could get!  The amount I eat now is absolutely ridiculous.  I'm also finding that since my muscles are getting toned and changing... i tend to cramp up if i'm sitting or standing a certain way.  It's actually quite annoying.  haha.

It's great to see progress though.  I've dropped 9 minutes off my cycling loop and upped my average mph from 15.5 to 17.3... all this in only 4 sessions!  Hills are easier, i can keep a steady 20 mph cadence along the lake, and i actually topped out at 40.7 mph down one hill.  Mind you, the speed limit for CARS is 35 mph.  Can i get a ticket?  hmm...

It's exciting to see that my lofty goals are actually reachable now!  Can't wait to get out again tomorrow!

A new week, a clean slate.

Originally Posted on Thursday, July 3, 2008

Whew... Gettin' into it.

So I took July 1st off since i was lagged as all hell after an epic journey stateside... but as promised, July 2nd I started at it hard.

Cycled 20.8 miles in each of the past two days and ran quite a bit as well (see totals to the right.)  I think today is going to be a day off from running since my legs are pretty much useless after 50+ miles in the past couple days.

Days of REST are just as important as days of TRAINING.  Write that down.

going to start weight training today at the gym... so i'll be all sorts of sore elsewhere!  woo!

Knees and ankles are feeling great.  I'm a little sore in my upper back from the cycling position (just need to get used to it again,) and i can feel it in my quads and lower abs from running... ah its great to feel like I'm accomplishing something and making progress.

Actually, knowing me... I might get the inkling to go for a run and break my day of rest... oops.

Tip of the day:

When its heavily raining while you're cycling and you need to take a corner, don't slam on the rear brake.  Doing this leads to a frightening fishtail, and if your feet are locked in tht stirrups, you're pretty much looking to kiss the pavement.  I learned this on my ride this morning.

Originally Posted on Tuesday, July 1, 2008

Distances.

So i've decided that i'm going to continuously update my distances on here... my system so that people can see what i've done so i can publicly be held accountable for my training of lake thereof.  haha.  Here we go:

June -

Swimming: 0 yards

Biking: 0 miles

Running: 12 miles.

July -

Swimming: 0 yards

Biking: 2 miles

Running: 4 miles

Stellar June i had, eh?  ::vomit::

Wanted to cycle more today, but i ran a 4 miler before going, and i had some serious cramping issues with my quads.  Just did a light two miles to try and work it out... but to no avail.  Tomorrow will be a cycle first day with a run directly after.  Still working out the details with the gym and various pool and coach availability... so hopefully i'll get that squared away soon.

Man it feels good to be training again.

Originally Posted on Wednesday, June 25, 2008

NATE...

... has not been running for over a week due to the crazy heat and lack of proper training facilities and whatnot here in Florence.

there.  i came clean.

good talk.