Planks = Good Stuff

Leave a comment

It’s been a while since I’ve done planks….probably at least two years. I followed by standard six mile runs on Monday and Tuesday with a one-minute plank and then a 30-second plank. Ouch!

You really do have to work your core by itself. Swimming, biking, running just isn’t enough. But a couple one-minute planks after any workout will definitely put you at a different level.  I remember last year when I upped my volume significantly that my core was feeling as the weak section of everything….don’t be like that :)

 

Plank Leg Extension

I fish. She laughs.

Leave a comment

I took Kiddo #1 fishing at the local pond. As I watched the bobber do absolutely nothing all day, I heard Scout Mountain laugh at me, saying something about not having run enough to prep for her on June 1.  She’s right to an extent, because I’m more prepared for her this time than last. But five years ago I wasn’t over 40 years old, and I had the blind enthusiasm of just wanting to do an interesting race and see what happens.

Oh yeah, I updated the firmware on my Globaltrainer, and dang if it doesn’t work like a charm now. “Shoulda dun” that a while ago!

Scout Mt from fish pond

Random Thoughts: It’s happening again….

Leave a comment

It happens every year. I do some good posts in the fall months of October and November, and then a few good ones Dec – Feb or so. Throw in a few odds-and-ends posts, and I have about two or three posts per week.

Numbers 1-5 written in late April…..

Here we are in mid-April, and I’m ramping up my volume and intensity to get ready for my super-secret race I can’t tell anyone about yet. I have to do my own race because all the races I want to do are on weekends that have things scheduled and fall higher on the priority list in life (family, work, etc). But I do have the Pocatello 50 coming up on June 1, so I really do have to ramp up at least the volume of my running to make sure I can finish that.

Anyway, I thought I would throw out a few things to think about.

1. When do you start running outside in the morning? I start in June or so, when it’s 40 or warmer. My wife started running outside in the morning, starting at 6:45am, when it’s starting to get light out. It’s still too cold, at 30ish, for me to get out of a warm bed and go running. If I have to bundle up in the morning, I’d rather not go. I can bundle up at lunch and run for 90 minutes in near-zero weather (just not blowing, cold, and wet weather!), but that’s easier because I’m not getting out of a warm bed and going into that cold, cold war.

2. Am I the only one who finds it quick and easy to ramp up my swimming? I’m not swimming superstar for sure, but I usually get my swim up to par within a couple of weeks. I started my swim two weeks ago, and I’m up to 3-4 workouts of 1,500 yards, and it’s not killing me much. My first workout was to be 2×500, but it turned into 4×200 when I realized I didn’t have the endurance to get past 250 yards with decent form. I’ve since got up to 1×1500 in 22:00, which is quite normal and pretty much the times I’ll have all year.  Right before a race, I could probably do that 1×1500 in 21:00 in the pool, so I’m close to that already. Now it’s all about building endurance so that 2000 yards is a nice warmup for a bikeride.

3. It’s spring. Make sure you teach your kids to swim. Here’s something from another blog I follow: http://talesofamountainmama.com/2013/04/proud-to-be-a-part-of-the-swim-team.html

4. Next time you’re out running early in the morning or late at night and have the awesome opportunity to see the moon, remember these interesting facts:  http://www.adventureparents.com/blog/dads-dirt-roads-blog/774-infographic-things-you-might-not-know-about-the-moon

5. The Isagenix IsaPro whey protein seems to be helping with my swim.

And the rest written tonight, May6:

6. Yes, the posting is slowing down. Spring is sprung. Summer is coming. I can’t be in front of a keyboard at this point in life. And my kids need to be outside...the older they get the cooler it is to go outside with them. Looking forward to some mountain bike action with Kiddo 1 on a trail-behind-bike on an easy trail, and maybe even wifey along for the fun!

7. Bike To Work. I biked 1.5 miles to work today, on my mt bike, all uphill. I’m in good bicycle shape right now, but apparently it is not directly transferrable to MTB.  By noon my glutes were screaming, and now my entire lower body is sore from a 1.5 mile bike ride. Goal is to bike to work 80% of the days in May, June, July, August, and first half of September when I’m at work.

8. TrainerRoad is doing another online race. Check out 8 Day of California. I would do it, but my schedule won’t allow it right now.

9. Scout Mountain taunts me still. The snow is coming off slowly. But I’m not ready to run it. I did 16 miles on a flat course along the Boise River two weeks ago, and it hurt a bit. I started at 8 minute miles and finished at 10 minute miles, so that was pretty fast for me. It hurt ALOT, though, and I’m not confident that that endurance transfers to a 20 mile mountain trail race. Here’s a pic of the mountain (very small, in the center above the road) taken from I-15 in Pocatello. The picture doesn’t do it justice…it looks alot bigger than in the pic. Snow is coming off rapidly at this point, but I haven’t seen the east-side yet this spring, and that holds snow alot longer than the northwest side I can see from Pocatello.

2013-04-25_19-00-34_869

 

10. I did a 60 mile bike ride on the trainer last weekend. That’s three full months ahead of last year when I did it for the first time in mid-August. And I never did a long run last year, but I did one in mid-April of this year (see #9 above). So I guess I’m in better shape, but I can’t lose the weight this year like I have in the past….at this point, I’m getting a bit worried that it won’t come off!

This blog ain’t dead….

Leave a comment

I’m busy being a Dad and Husband, and also some training and working. Sometimes, time gets away from writing blog posts. I had actually started a “quick notes and thoughts” post last week, but a young boy wanting to play outside in the warm spring weather broke my thought-train….such is life.

And here’s a cool thing, too, if you’re looking for a way to break free from your laptop: get a tablet that you can cruise your internet sites quickly. If you are the type that has put a dollar-value on your free time so you know when to contract or do-it-yourself, then you already know the time-savings that come from an always-on connection in the form of a tablet instead of sitting at your comptuter.

Product Review: Timex Global Trainer

3 Comments

I bought the Timex Global Trainer in early March 2013 and have used it on two long runs.

Bottom Line Up Front: I waited 2-3 years to get one of these, the price dropping to $150 from original $300. I’m glad I waited. I think it’s worth $150, but it certainly has some negative aspects.  I’m finding that even the free version of Training Peaks combined with the device is probably worth the price of $150; I’m going to use the software throughout the summer and see how it goes.

When the Global Trainer first came out, I lusted for it but couldn’t justify spending $300 on this. I was just starting to get serious about triathlons and training, and I really like the idea of downloading workouts into a tracking program.  When I saw it for $150 on amazon.com, I jumped.

I’ll say that it is worth $150 if you are looking for this exact thing. If you aren’t sure it’s exactly what you’re looking for, you probably want to wait until this mousetrap gets reinvented.

It does what it says it does.

It gives you a GPS track, although it takes several minutes to get a satellite. This might seem like not such a long time, but it you don’t acquire satellites before you start running (ie your device is in the house sitting next to your shoes until you get outside), you’ll miss the first mile of your workout while the device acquires some satellites.  And then during the first mile of your run, you’ll also fiddle with the device to tell it that you indeed want to start the stopwatch even without satellites. PITA.

The programmable multiple screens is what makes this worth $150. The programming is fairly basic, checking the boxes and such on the downloadable software. It’s easy, but all the choices make it a bit confusing. And who has time to really think about all this? I set it up for just the basics and called it good.

The readability while running or biking is ok. The allure of multiple screens prohibits one big heart rate number that is easy to see. The pace number is really useful, but it jumps around a lot even if you are running a steady pace, and after the 4-5 minutes to acquire a satellite, it will take another 15 minutes for the pace number to settle down. On the bike, the numbers are smaller than I’d like, but I love the multiple data points all at once. I haven’t swam with this yet, but all reviews say it isn’t worth the effort of trying to capture data while you’re swimming. I’ll find out later this summer.

The charger and USB connection is really strange. It works just fine and it’s not really cumbersome to deal with. It’s just strange. The non-standard clip that attaches to the back of the watch makes me wonder how long it will be until I’m on ebay looking for replacements.  And the combination of the clip and the cord makes it fairly bulky and harder than expected to pack for 2-3 night business trips; hard to pack means it doesn’t get packed…so that’s an expensive piece of gear to not use every time possible.

2013-03-30_15-16-26_828 2013-03-30_15-16-53_155

Web reviews I read when thinking about buying this said the device is HUGE. You can’t really appreciate what that means until you put it on your wrist. I’m 6 ft 1 inch and 185 pounds (average), and this thing is really HUGE. Find a way to put it on your wrist before you buy it.

2013-03-30_15-17-23_933

The battery length is ok. You have to be aware of how much time you have left with the battery because it will be dead tomorrow if you leave it on. You can have the watch functions on without having the GPS and other exercise-data-collecting functions on, and that will extend batter life. But I don’t want to be always thinking about battery life!  This aspect of the device gets frustrating fairly quickly. And you have to shut it OFF every night, or you’ll have a dead battery in the morning…serious PITA(!).

I paired my Garmin heart rate monitor and bike cadence/speed sensor with the Global Trainer very easily. I haven’t been in a crowd with it yet, so I can’t speak to any issues with that. I was quite happy that the pairing went as easily and quickly as it did.

I was really excited about the ability to download workout data with this device. Setting up the Training Peaks account is simple and straightforward. I chose the free account option because I’m not looking for any of the features in the paid accounts.  Still, three months and about ten workouts after using this device, I haven’t downloaded any workouts. This is mostly because of the time issue: I don’t have time to go to my computer, hook-up the clip-thingy to USB and go to the site and all that. It probably only takes 5-10 minutes total, but by the time I get around to it, I should have been in bed 30 minutes prior. And I can’t do it at work because the website is blocked at work. PITA, so I don’t do it.

Now throw in the other options that are coming available to compete with this device, and there are some bigger issues. Bluetooth technology is starting to connect  cadence/speed sensors and heart rate monitors to our phones and some really cool apps. This means your data goes directly to the internet and you don’t have to screw around with uploading it. That is a game-changer! If you don’t mind having your phone with you when you run or bike, then you should seriously consider waiting til Bluetooth devices meet your needs. I personally think a phone is too big to be on my bike, and I certainly don’t carry it while running (I don’t listen to music while biking or running). For me, the connections to the phone aren’t useful, so it wasn’t an issue. But what I really want is a no-hassle way to get my data into internet databases.

But I think it’s worth $150 if it’s exactly what you want, including the free version of the TrainingPeaks.

Easter sunrise run

Leave a comment

In the past, I’ve normally celebrated the joy of Easter at sunrise church service. This year, I decided I would try a sunrise run.

It goes like this: off into the darkness at 5:30am.  At the darkest point of the run at about mile 8, I’m struggling a bit physically. As I finish the twelve-mile run, the sun is shining on a new day, and I am full of vigor and joy.

The metaphor and analogy to Jesus’ victory over death was something I came up with earlier this week while I tried to figure out when I would do my long run because I was single-dad this week until Saturday night. It sounds good and all, but it really hits you while you are out actually doing the run.

I didn’t think I was actually going to do the run. At 5:07 am I passed when the first alarm went off. At 5:09am I got up to get some coffee and “see what happens” if I got up. I started running at 5:40am. I had to pull all the mental tricks, but I got out there and did it, finishing in 2:02.

He is risen, indeed!

 

Product Review: Isagenix IsaPro whey protein

Leave a comment

Bottom Line Up Front: Isagenix IsaPro Whey Protein is great stuff! It  definitely helped in recovery and building strength in the middle of an intense 10-day training phase when mixed with Hammer Recoverite. I’ll definitely plan to use this during future intense training phases. I just can’t afford to double-up with Isagenix and Recoverite on a daily basis. And…yes, I bought this product and then used it…this is an honest review.

isapro

Background

I’m big fan of Hammer products, specifically the gels, HEED, Perpetuem, and Recoverite. My body loves their stuff, and these products live up to all the marketing hype. I’m pretty cheap when it comes to spending money, but I don’t think twice about buying Hammer products.

I recently went way out on a limb and tried something new. Yeah, I know, WOW!  A work friend of mine was selling some Isagenix a few months ago. I was in a weight-lifting phase then, and I wanted to replace the EAS protein powder from Costco because it just wasn’t sitting well with me anymore.

He told me that Isagenix whey protein powder is a 7+ on the 1 to 7 scale of performance for protein powders. I didn’t know there was a scale like that, but ok, I’ll bite.  There’s got to be something better than the stuff I was using, which I had been using for about 10 years but wanted something new.

I finally got some of it a couple weeks ago, but I didn’t do anything with it right away because I was just doing some running and steady-state bike riding on the trainer.

But then I started a second round of the Tour of Sufferlandria on the bike. And I wanted to keep up my running volume during this tour because I have the Pocatello 50 race  coming up, and I haven’t really built my run volume yet. With the added goal of increasing my FTP from 230 to 240 on the TrainerRoad.com program, I knew I would be needing some good recovery supplement during this round of the tour. I figured I would mix the Isagenix protein with the Recoverite after each workout.

I’ve always thought that protein drinks are for weight-lifters and other anaerobic activities. But with the Sufferfest bike videos being as difficult as they are, I get into some anaerobic levels, thus the need for some protein.

Specific Experience

After each workout, I mixed three tablespoons of Recoverite with two tablespoons of Isagenix whey protein (vanilla) within fifteen minutes of getting off the bike. I chugged that and then tried not to eat anything for an hour to allow my body to quickly absorb those nutrients and nothing else into my system and get the good stuff from Reocverite directly into my cells and help the protein get absorbed where it needs to go.  I read somewhere to not eat any fats or fibers right after a recovery drink because it will slow down the absorption process.

Throughout the tour, I never once felt I did not get fully recovered! The first time through, I used only Recoverite, and I normally felt good each day. But towards the end I felt like my body was really breaking down. Not so this time while I included the isagenicx protein. In fact, I felt like I was getting stronger throughout the tour. There’s no doubt in my mind that I was crushing every pro on the Sufferfest screen in every race! That includes regular running during the tour and a 12-mile run after stage 5 and continuing on with the tour, not missing a day and still meeting my increased effort objectives.

The marketing on this product says it will build lean muscle mass. I have to tell you that it did this for me. I didn’t take measurements before and after this 10-day training phase, but I can see my legs are certainly leaner and meaner looking. I also gained four pounds, compared to the last Tour of Sufferlandria when I lost five pounds. Now, I consider the weight gain an overall negative impact because the increased wait added fifteen seconds per mile to my six mile runs. The weight gain was definitely not fat or water….I’ve thought about it a lot and have decided it is muscle, mostly in my legs but also probably in my abs a bit under a little tire that I carry in the winter all the time anyway. If you want to gain weight and muscle, I’m pretty sure this will help you put on some pounds because I was burning 1,000 calories during each bike workout plus another 600 calories during lunch runs while maintaining my normal diet, and I still gained four pounds.

I’m really interested in what will happen when I use this after I start my swim workouts next week! I’ll be combining some 90 minute steady state bike rides with 20-30 minute swim workouts that will be blasting my upper-body. I think I’ll slim down a lot without sacrificing the strength like I normally do when I lose weight.

Some individual notes:

  1. I had the vanilla. Tastes good. Even smells good.
  2. Powder mixes well with water and Recoverite.
  3. Very easy to drink.
  4. 100 calories per serving.
  5. A bit expensive but worth it.
  6. Seemed like my body absorbed this really well and then put it to work.

 

Bottom Line: I really like the Isagenix whey protein and think it  does what it says it does. I’ll be using it  during intense training periods. I can’t afford to be using it all the time in addition to Recoverite, which will remain my primary recovery drink.

Older Entries

Follow

Get every new post delivered to your Inbox.