It's been over two months since I started this. No better like now to review the progress. First of all, let's define what I mean by "this":
Blog
I read a statistic that 95% of blogs are abandoned after three months. So I guess I need to review in three months. I don't trust statistics -- well, 80% of the time anyway.
I'm getting my thoughts out there, so I guess that is good. I enjoy discussing the experiments and hope to get back to Scott Eats soon (we haven't been meal planning well lately). I could probably be more in-depth. I've written 30 posts so far, so I guess that's a good sign I'll stick with it. Sorry ;).
Social Media
I'm loving the Twi-athlete crowd. There are plenty of engaging folks are there and all are motivating. I do feel like the new kid in class. I am generally a reserved person and usually wait for my turn to speak my mind. Well, I haven't had too many drunk tweet episodes lately as I have with my other/old twitter account. That will probably change this weekend. So you are forewarned.
Triathlon Training
I will always feel that I could be doing better things in this arena. I guess that's why I started this blog. The first month or so was pretty rough but I'm back into the swing of things. I enjoy the challenge of the brick workouts and I LOVE when I can tell I've been improving.
Overall
Along with my reserved personality, I'm uncomfortable with talking about myself, things I'm doing, and things I've accomplished. A month after my marathon, when people asked me what's new in my life, I still gave the standard "not much" response. I've had to get over that with this blog and putting my workouts on twitter.
The training has built confidence, twitter has helped motivate me and learn what others do for their training, and this blog keeps me accountable.
I'll try to get the self reflecting to a minimum in the future. :)
Wednesday, March 30, 2011
Monday, March 28, 2011
It's All About The Workflow
Whenever I start something new that requires some level of effort or focus, I have to figure out a "workflow" to effectively insert it into my routine. If I don't, then I'm bound to fail. Anything that will aid in making that workflow happen is welcomed.
Naturally, the biggest workflow in the last few years was shifting to working out at the Y every morning. This was huge. It was like preparing an overnight hotel stay, 5 times a week. I was going to be showering and getting ready for work at the YMCA. In preparation for this task, I wrote down everything I would need to do for the transition. My workflow:
hit the snooze turn it off.
In order to make this more efficient, I would do this all when I got home from work. It was faster to pack the bag at the same time I unpacked it from the day's workout. No rushing right before I go to bed (another excuse to avoid: didn't have time to pack!)
Part of the initial planning was to effectively utilize my gym time. While my work doesn't requiring punching a time card, I prefer to get to work around 7:00am. To maximize my gym time, which opens at 5:30am, I do as much as I can before I go to the gym, such as shaving. My goal is to get to the gym as they unlock the doors. This allows me to get an hour long session in and then off to workbefore my boss on time.
Other items that have been added to the workflow:
Naturally, the biggest workflow in the last few years was shifting to working out at the Y every morning. This was huge. It was like preparing an overnight hotel stay, 5 times a week. I was going to be showering and getting ready for work at the YMCA. In preparation for this task, I wrote down everything I would need to do for the transition. My workflow:
- 6 items in the gym bag for work: work shoes, work socks, underoos, belt, undershirt, towel.
- Place slacks and workshirt on a hanger.
- Put gym bag and work clothes in the hallway (or even in the truck). The point being is to get it out of the bedroom.
- Lay out work-out specific gym clothes next to master bath. This may be jammers (swimming) or shorts & tech shirt.
In order to make this more efficient, I would do this all when I got home from work. It was faster to pack the bag at the same time I unpacked it from the day's workout. No rushing right before I go to bed (another excuse to avoid: didn't have time to pack!)
Part of the initial planning was to effectively utilize my gym time. While my work doesn't requiring punching a time card, I prefer to get to work around 7:00am. To maximize my gym time, which opens at 5:30am, I do as much as I can before I go to the gym, such as shaving. My goal is to get to the gym as they unlock the doors. This allows me to get an hour long session in and then off to work
Other items that have been added to the workflow:
- Pack my gym bag and set out tomorrow's clothes while I'm unpacking the gym bag. This alleviates another often used excuse: I ran out of time to pack my gym bag because it's bedtime!
- Pack tomorrow's lunch after I've packed the gym bag
- Prep my breakfast before bedtime (which used to be a fruit protein smoothie)
The Latest Workflow Challenge: Dailymile
When my only discipline was running, I could easily keep track of my workouts using Garmin Connect; however, since I've added swimming and I don't dare take my FR405cx in the pool with me, I have needed a new place to keep track of my workouts. I reviewed many different sites and they need to meet a set of requirements:
- Low Cost: The freer the better
- iPod touch app, iPad specific app, Android app, and clean interface.
- Can track all three disciplines and weights.
- Food log/calorie counter
- I can access the web site from work (they block a lot of sites)
Working through many sites (The Daily Burn, Livestrong, MyFitnessPal) I ultimately decided my fitness life would be stored on SparkPeople. What! This isn't Dailymile! Please keep with me! After a few weeks, I realized I didn't need the Food Log/Calorie counter. I may go back to it eventually. While I like tracking the workouts, I have gotten tired entering them in. I've grown to dislike the interface. Waaaay too much on each page and it bogs down the page. After a few months I have ultimately dumped it for everything except weights. I keep track of my weights so I know what I'm lifting each week. Apparently I'm above pen and paper.
So after a few discussions on Twitter, I landed on dailymile (Thanks TriBeccaTO!). I have actually been on this before but never registered an account. Dailymile is free. I haven't checked for an iOS app but there is a third-party app on Android that performs the bare minimum. It has a beautiful web interface and a great mobile site. No food journal, but I've dumped that requirement. What I like about it is the integration with Garmin. It will import all my workouts. I'm assuming if I had a FR310XT it would import swim sessions (but I don't think that works will in a pool).
So back to workflow. It's easy to enter information once I've downloaded my Garmin data. As soon as I get home from the day or get to work, I can quickly enter my workouts (generally less than 30 seconds, depending on how much commentary I add).
What's Next
With dailymile, I have definitely been able to track my workouts. It's fun seeing how many miles/calories/minutes/hours I put in. However, my next step in statistical devouring is diving into the data and pulling out trends and things to improve upon. I want to learn more about "zones" and "watts" and dailymile just doesn't seem to dig into that.
I've been debating about trying SportTrack but I'm an Mac fan, so I'd have to run this through Parallels (Windows emulator). This isn't a big problem because it is always running on my Mac. There are Mac options, so I'll revisit those. Another option is the free version of TrainingPeaks.
Side Note
I have obviously not figured out my workflow with the blog. For instance, I've been working on this blog post for a week now. :)
Sunday, March 27, 2011
Weekly Review: March 21 - March 27
If you've been following my blog lately, you'll notice I've decided to focus on my running form. I've been quite happy with the results and hope to continue as the weather improves.
Still working through my swimming form and I'm just spending as much Time In The Swimming pool as possible. I've decided to switch up where I go to the YMCA in the morning because it opens 30 minutes earlier. Let's see if I can get myself up 30 minutes earlier too!
Breakout:
Swim: 10,000 meters
Bike: 37 miles
Run: 20 miles
Weights: 1 Hour
Total Time: 9:33
I scaled my time back compared to the previous week. Not necessarily by design. If the weather was in a better shape, I would have spent my Time In The Saddle. I only did two rides this week and both were on the trainer. Part of the reason was too make sure I'm not overtraining.
Other items from this week:
We have our Brew-to-Brew Team T-Shirts made
Also, I got registered for my very first triathlon! Along with that, I'm an official USAT member. (Still not calling myself a triathlete).
Upcoming
I'm on-call for work so my training may take a dip. Working with computers means 24-hour availability, much to my wife's dismay.
Thursday: Royals Opening Day!
Friday: Day off from work. I hope to get in a good brick session.
Saturday: Brew-to-Brew Food Prep Day
Sunday: Brew-to-Brew Race!!
Still working through my swimming form and I'm just spending as much Time In The Swimming pool as possible. I've decided to switch up where I go to the YMCA in the morning because it opens 30 minutes earlier. Let's see if I can get myself up 30 minutes earlier too!
Breakout:
Swim: 10,000 meters
Bike: 37 miles
Run: 20 miles
Weights: 1 Hour
Total Time: 9:33
I scaled my time back compared to the previous week. Not necessarily by design. If the weather was in a better shape, I would have spent my Time In The Saddle. I only did two rides this week and both were on the trainer. Part of the reason was too make sure I'm not overtraining.
Other items from this week:
We have our Brew-to-Brew Team T-Shirts made
Also, I got registered for my very first triathlon! Along with that, I'm an official USAT member. (Still not calling myself a triathlete).
Upcoming
I'm on-call for work so my training may take a dip. Working with computers means 24-hour availability, much to my wife's dismay.
Thursday: Royals Opening Day!
Friday: Day off from work. I hope to get in a good brick session.
Saturday: Brew-to-Brew Food Prep Day
Sunday: Brew-to-Brew Race!!
Registered!
Four months of training has finally culminated into the registration for my first triathlon! My first official triathlon will be the Kansas City Triathlon on May 22nd. I decided to go for the international distance. This distance means swimming 1500 meters, biking 25 miles, running 6 miles.
If you've paid attention to my site, you'll notice this wasn't originally on the race list. I've decided that I'm ready and hopefully will be entertainment for family who are visiting. This triathlon is actually relatively new to Kansas City. It is the third running but from what I have read this is put on very well.
So in 55 days this I will become "Scotty Trid!".
If you've paid attention to my site, you'll notice this wasn't originally on the race list. I've decided that I'm ready and hopefully will be entertainment for family who are visiting. This triathlon is actually relatively new to Kansas City. It is the third running but from what I have read this is put on very well.
So in 55 days this I will become "Scotty Trid!".
Thursday, March 24, 2011
Experiment: Running Form, Continued
I hadn't planned to revisiting this so soon. While checking out the weather, I realized tonight was the best time to get outside for a run over the upcoming three days. I planned a nice long run. Another chance to evaluate the new form.
I elected to run the exact same route as Saturday morning (well, the last .2 of it was different). I decided not to focus on pace but rather cadence. I set my Garmin to only display heart rate and cadence. I tried to stick to a cadence of 80. Based on my tests that would give me a pace just over 8:00 minutes.
So I hit the road. For the most part, I couldn't keep my cadence at 80. It was mostly in the 85 range. I knew my toughest challenge would be the hills so I focused on getting my cadence to 80 and it made the hills much more manageable.
The results were amazing! Compared to Saturday, my pace was 31 seconds faster. It wasn't in the 8:00 range but it was 8:17 compared to 8:48. My heart rate was only 5 beats per minute faster. The cadence was even lower today, which is to be expected with the longer stride. Remember, this was over 9.5 miles with some nasty hills. I'm just absolutely elated!
Here is the Garmin data. Let me know if you see something wacky:
NOTE: The .2 mile route change at the end did have a big change in elevation but I was taking the higher elevation with the new form.
I will start doing some more research on this running form to see what else I can learn. Going forward I plan to stick to the mid-80s for the pace. After a couple weeks, I'll push it up to 90 to see how it goes. I'll do it as part of my training for the Trolley Run on April 17.
I just love the fact that I am still improving the one triathlon discipline that I felt most comfortable. I'm looking forward to the running aspect of the training again!
I elected to run the exact same route as Saturday morning (well, the last .2 of it was different). I decided not to focus on pace but rather cadence. I set my Garmin to only display heart rate and cadence. I tried to stick to a cadence of 80. Based on my tests that would give me a pace just over 8:00 minutes.
So I hit the road. For the most part, I couldn't keep my cadence at 80. It was mostly in the 85 range. I knew my toughest challenge would be the hills so I focused on getting my cadence to 80 and it made the hills much more manageable.
The results were amazing! Compared to Saturday, my pace was 31 seconds faster. It wasn't in the 8:00 range but it was 8:17 compared to 8:48. My heart rate was only 5 beats per minute faster. The cadence was even lower today, which is to be expected with the longer stride. Remember, this was over 9.5 miles with some nasty hills. I'm just absolutely elated!
Here is the Garmin data. Let me know if you see something wacky:
 |
| Click to enlarge (that's what he said) |
I will start doing some more research on this running form to see what else I can learn. Going forward I plan to stick to the mid-80s for the pace. After a couple weeks, I'll push it up to 90 to see how it goes. I'll do it as part of my training for the Trolley Run on April 17.
I just love the fact that I am still improving the one triathlon discipline that I felt most comfortable. I'm looking forward to the running aspect of the training again!
Tuesday, March 22, 2011
Experiment: Running Form
I mentioned in my weekly review about trying a new running form. My concern was that it would quicken my pace and tax my cardio system because of it. So I decided to attempt an experiment. I know I'm suppose to do some hypothesis and theorems and stuff, but I forgot science stuff a long time ago.
Environment: A 1/4 mile-ish loop at the middle school next to my house. It provided a consistent environment for the test.
I did two loops per test. I wanted to try the test at my long-run pace (which is apparently 160 strides per minute) for each form. I also wanted to pick-up the pace to the recommended 180 strides per minute per form as well. I've read that 180 strides per minute is some magic number in running. Whatever, I'm game This presented four total tests. Before starting a test, I let my heart rate settle back to 110 bpm. Don't know why I used 110 but I tried to be consistent.
I did a warm-up prior to the tests to get my body ready.
In an attempt to measure accurately, I used my Garmin watch to measure cadence and heart rate. Heart rate would provide the perceived exertion. The higher the average heart rate per test, the more exertion. I tried to make speed less of a factor as it can be somewhat inaccurate in short distances on GPS watches but I'll mention it. Here are the results:
So the new form does take roughly 50 seconds off my pace and increases my heart rate 7 to 8 beats per minute. A 10% reduction in time for a 5% increase taxing of the cardio system. That 10% reduction in time is enough to qualify for Boston though with the faster cadence. (.5 miles does not make a 26.2 mile effort, though).
Analysis of Data
While I attempted to control as much of the variables as possible in this test, the biggest thing is that my body was not accustomed to the new form. I'm moving more muscles with the longer stride so they may not be as prepared. I think that partially contributed to the higher HR. I'll work on improving the new form and give the test again in a few months to see what results I have. I'll probably stick with the 160 strides per minute initially until I'm comfortable with the form and then move it to a higher cadence. I normally target the higher cadence anyway.
Follow-up
I did this test on Monday night and did a run tonight down at English Landing Park (a mostly flat 3 mile loop). I had a mostly consistent 80 cadence and was pretty consistent with an 8 minute mile. This was after a full hour on the trainer with the bike (at a 16.2 mph pace). In other words, my system was relatively tired and I was able to keep this pace. Looking forward to see how this progresses.
Environment: A 1/4 mile-ish loop at the middle school next to my house. It provided a consistent environment for the test.
I did two loops per test. I wanted to try the test at my long-run pace (which is apparently 160 strides per minute) for each form. I also wanted to pick-up the pace to the recommended 180 strides per minute per form as well. I've read that 180 strides per minute is some magic number in running. Whatever, I'm game This presented four total tests. Before starting a test, I let my heart rate settle back to 110 bpm. Don't know why I used 110 but I tried to be consistent.
I did a warm-up prior to the tests to get my body ready.
In an attempt to measure accurately, I used my Garmin watch to measure cadence and heart rate. Heart rate would provide the perceived exertion. The higher the average heart rate per test, the more exertion. I tried to make speed less of a factor as it can be somewhat inaccurate in short distances on GPS watches but I'll mention it. Here are the results:
Curr -> Current Form (more vertical and landing mostly flat footed)
New -> New Form: Focusing on having the 'power curve' or 'power arch' discussed here.
cdn -> Cadence. I have a footpod on my left shoe. Multiply by 2 to get the total stride per minute.
So the new form does take roughly 50 seconds off my pace and increases my heart rate 7 to 8 beats per minute. A 10% reduction in time for a 5% increase taxing of the cardio system. That 10% reduction in time is enough to qualify for Boston though with the faster cadence. (.5 miles does not make a 26.2 mile effort, though).
Analysis of Data
While I attempted to control as much of the variables as possible in this test, the biggest thing is that my body was not accustomed to the new form. I'm moving more muscles with the longer stride so they may not be as prepared. I think that partially contributed to the higher HR. I'll work on improving the new form and give the test again in a few months to see what results I have. I'll probably stick with the 160 strides per minute initially until I'm comfortable with the form and then move it to a higher cadence. I normally target the higher cadence anyway.
Follow-up
I did this test on Monday night and did a run tonight down at English Landing Park (a mostly flat 3 mile loop). I had a mostly consistent 80 cadence and was pretty consistent with an 8 minute mile. This was after a full hour on the trainer with the bike (at a 16.2 mph pace). In other words, my system was relatively tired and I was able to keep this pace. Looking forward to see how this progresses.
Sunday, March 20, 2011
Weekly Review: March 14 - March 20
Weather was finally warm enough to get the bike back out this week! This time I took it outside the confines of the downtown airport loop and had to contend with traffic and intersections. Ack! Clipless pedals! I was surprisingly better at managing the pedals/shoes than I thought I would but did have one fall (mostly caught myself) on Friday. I'm doing better at setting up the correct gearing prior to stopping but still plenty of work.
Here's the breakout:
Swim: 9000 meters
Bike: 59 miles (32 miles outside!!!)
Run: 16 miles
Weights: 1 Hour
Total: 10 hours, 27 minutes
Overall
I feel like things are clicking well. If anything, I'm behind on my bike simply because I have hadn't a chance to get out to mash on the pedals compared to my other new sport, swimming. I've had all winter to work on that.
This additional time has gotten me more and more concerned about overtraining. So I'm trying to pay close attention to my body (and then ignore it :)). Even during the week of my longest training runs for the marathon, I only put in 6 hours. This is getting close to doubling it.
Running
I've been watching videos on running techniques posted on Runner Girl Training's blog. I have started spending more time thinking about running form than I had in the past. While landing correctly is vitally important to less wear on toes/foot/legs (and more efficient), I've been focusing on toe-off and the "Power Curve" (or something fancy like that). Basically the back of your body from neck/head down to heal should represent a nice curve when you toe-off from your stride. Still figuring out why that's important :). However, when I do this I feel like my pace quickens, which actually worries me a bit so I try to be careful with it.
Here's the breakout:
Swim: 9000 meters
Bike: 59 miles (32 miles outside!!!)
Run: 16 miles
Weights: 1 Hour
Total: 10 hours, 27 minutes
Overall
I feel like things are clicking well. If anything, I'm behind on my bike simply because I have hadn't a chance to get out to mash on the pedals compared to my other new sport, swimming. I've had all winter to work on that.
This additional time has gotten me more and more concerned about overtraining. So I'm trying to pay close attention to my body (and then ignore it :)). Even during the week of my longest training runs for the marathon, I only put in 6 hours. This is getting close to doubling it.
Running
I've been watching videos on running techniques posted on Runner Girl Training's blog. I have started spending more time thinking about running form than I had in the past. While landing correctly is vitally important to less wear on toes/foot/legs (and more efficient), I've been focusing on toe-off and the "Power Curve" (or something fancy like that). Basically the back of your body from neck/head down to heal should represent a nice curve when you toe-off from your stride. Still figuring out why that's important :). However, when I do this I feel like my pace quickens, which actually worries me a bit so I try to be careful with it.
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