70's At Last

The weather has finally reached 70! It was beautiful last night and the run went great. I had to swim an hour before, but I couldn't stand being in the pool knowing it was so nice outside so I bolted early. I have probably close to 100 miles on my Zoot Advantage Shoes and I love them . They're light weight and comfortable. No issues with my knees or hips. We have the Drake Half Marathon Saturday and it looks like rain. I am ready to be in an event. You can only train for so long. Kansas Half Ironman is less than 2 months away. Time is going fast.

April Snow

Worked out yesterday during a winter snowstorm. Unbelievable! Needless to say we ended up on the treadmill again. I can't believe we're still having winter. On the positive side we are having to maintain a low heart rate and it is easily regulated on the treadmill. Plus I can watch the Nascar race while I'm running.
I can easily maintain a 9 to 9:30 pace and keep a rate below 130. This is good for me. I am becoming a believer in the slow heart rate to build our base thing. That's all I got today.

Go fast to go slow

My buddy, David Jass, was talking last night over a vodka tonic about fat burn. Ironic isn't it. He was tell ling Nelson and I that we actually burn more of our fat reserves by going slower. Nelson and I had just done an hour and thirty minute run at an extremely low heart rate. It was painful. It is actually easier to run faster that slower! I think your body has a natural rhythm and pace and when you alter it faster or slower its tough. He was saying that when you run fast your body gets energy from the first and fastest place it can, the food you recently ate. When you go slower your body doesn't need the energy immediately so your body gets the energy from fat reserves, in my case love handles. I thought this was great info. I know it works because we have been building our base by running at slower heart rates and I have been losing weight. We have also been lifting more which is also a low heart rate workout. Apparently we have to go slow now, build our aerobic engine, and work on fast later. I have the slow part down we will see how the fast part turns out. C ya. Move Faster.
PS Schmidty I did spellcheck this!

Wind, and more Snow

This is crazy. 40 mph winds, 30 some degrees and a light dusting of snow. Again we have to run on the treadmill. I am so tired of the treadmill. We're lifting weights before we run. Nelson just informed me that we are doing more core, than arms and legs. Lifting has been very beneficial to me this year. We have incorporated it into our workout 3 times a week. I have dropped some weight and I'm down to 181 now. I think its because of the weights. I have changed my diet a little, not type of food just smaller portions.
This weekend was tough I only got an hour run in. My son, Hunter, went to a Regional Swim meet in Minneapolis. It's tough to balance these long workouts, family and travel. The in climate weather has been the toughest though. I can't wait to get outside. Cliff came out with a new flavor of Cliff Shot, Mountain Berry. I'm going to try them tonight and I will let you know how they are. Ok, I better got get my stuff ready. See you tomorrow. Yes, I will remember!

Training, Zoot Advantage Shoes and Recoverite.

I haven't been blogging like I should, but I have been training a lot. It's been tough to juggle life, family and train. I am once again focused. I have to say that about every six weeks. Things have been going really well. So for I am healthy and getting stronger. I have a bunch of miles on my Zoot Advantage shoes and love them. They have more cushion and seem to be wider than the TT I had before. They are working out much better for the longer distances and I have no knee pain. The other reason I believe I am feeling better is the use of Hammer Recoverite. I have been taking it after my workouts. I use 2 scoops in about 16oz of milk and I have had less fatigue and faster recovery. I have both online and instock if you want to try them.

Serious Weight

My friend Rachelle Little has pimped out my blog breathing new life in me to actually start blogging again. I have been bad and not kept up with this. We have went trough one building set and are in a recovery week now. About ready to start building for another 3 weeks. I have felt surprisingly good throughout all the training so far. Much better than for Ironman Arizona. I am ready for the weather to break so we can start training outside. The biggest difference to the training this time around is that we have Incorporated weights. We lift 3 times a week and it has made a big difference. I haven't lost weight but my training partners and I have toned. We still do quite a bit of cardio but the weights have been the difference. I mean a positive difference.

Weight Training for Ironman

Heres what Tommy, my coach, wants us to do doing December. He has done Ironman Wisconsin and did really well.

Excercises in order. Complete each excersise before moving on to the next:
Squats or Leg Press
Lat Pull Downs
Knee Extensions
Hamstring Curls
Bent-Arm Pulldowns
Core
Calf-raise
Seated Row
Dips
Tricep extnesion

Goal:
Help muscles and Connective tisssue become used to regular strength training

Types of Excersises:
Wide range of whoe body excersises
I mix in some light weight curls and pushups to round this out. It is not necessary.

Intesity:
Low! Never to strain....Never to failure. Focus on form>

Sets and Reps:
One or two sets of 25 reps with 30 -45 seconds rest between sets.

Thats what I will be doing for the next few weeks as well as some spinning, runing, and swimming.

I feel pretty good overall although motivation is hard to come by. I'll be in touch.