One of the offshoots of high volume training for me is a long warmup. I'm not certain if it's due to being "in shape" or being fatigued. But sometimes I don't feel warmed up for half an hour's run or ride.
Miscellaneous thought: it's amusing to know that when you're running indoors, it's literally true that when other people who started about the same time as you quit, you'll just be getting warmed up...
Wednesday, February 25, 2009
In the Long Run
"There are no recovery runs if you're training for an Ironman."
So say Friel and Gordo in Going Long, even if those aren't the exact words. Since I started out at this whole thing as a runner (maybe a little above average, but surely nothing special), this is a hard concept for me. But I'm learning.
An easy 1-hour run when you're just running is like playtime. Or it has been for me. Just fun. You come back home refreshed and feeling good.
I am learning however, that F&G are probably right. With the increased volume of lots of cycling and weights, a one-hour run doesn't have to be hard, but it's more work and less recovery than it used to be. So, now I schedule my runs with more care.
Last night was this week's long run. Last week had been relatively heavy, about 13 hours. Because of circumstances with my schedule, Saturday had been a one-hour run, Sunday had been a three-hour ride, Monday included a one-hour run, and Tuesday had been my long run. Without the cycling, the two consecutive days of run wouldn't be anything to worry about. But my quads on Monday were letting me know that I should be worried. My pace Monday was slow, maybe 9 minute miles. I did some strides at the end, but had to really keep them under control.
Last night, though, showed that this long slow process is starting to pay off. Two hours running with a pace of about 8:15. My heart rate stayed just exactly where I wanted it, in the upper aerobic (after a long warmup). Sure, the last 15-20 minutes seemed like more work than they usually would in weeks where I haven't been working this hard, but Things Are Good. Today, my legs are tired, but tired is kind of the point.
So say Friel and Gordo in Going Long, even if those aren't the exact words. Since I started out at this whole thing as a runner (maybe a little above average, but surely nothing special), this is a hard concept for me. But I'm learning.
An easy 1-hour run when you're just running is like playtime. Or it has been for me. Just fun. You come back home refreshed and feeling good.
I am learning however, that F&G are probably right. With the increased volume of lots of cycling and weights, a one-hour run doesn't have to be hard, but it's more work and less recovery than it used to be. So, now I schedule my runs with more care.
Last night was this week's long run. Last week had been relatively heavy, about 13 hours. Because of circumstances with my schedule, Saturday had been a one-hour run, Sunday had been a three-hour ride, Monday included a one-hour run, and Tuesday had been my long run. Without the cycling, the two consecutive days of run wouldn't be anything to worry about. But my quads on Monday were letting me know that I should be worried. My pace Monday was slow, maybe 9 minute miles. I did some strides at the end, but had to really keep them under control.
Last night, though, showed that this long slow process is starting to pay off. Two hours running with a pace of about 8:15. My heart rate stayed just exactly where I wanted it, in the upper aerobic (after a long warmup). Sure, the last 15-20 minutes seemed like more work than they usually would in weeks where I haven't been working this hard, but Things Are Good. Today, my legs are tired, but tired is kind of the point.
Sunday, February 15, 2009
Cycling Cadence
Indoors this winter I'm working a bit on pushing harder gears at lower cadence to build up some leg strength. But even when I'm not, I find it tough to get anywhere near 100 rpm on the bike. I use a fluid trainer, so maybe it's the steepness of the resistance curve. Maybe I just have to start at a really wimpy gear and then speed up, and it will get to the right level of difficulty. Maybe I'm just not reading how to use the trainer just right.
One semi-warm day a week ago, I took an hour outdoor ride. 110 rpm no problem. 95 minumum.
Got up on rollers for a few minutes for the first time yesterday. A bit wobbly and scary, but pretty cool.
One semi-warm day a week ago, I took an hour outdoor ride. 110 rpm no problem. 95 minumum.
Got up on rollers for a few minutes for the first time yesterday. A bit wobbly and scary, but pretty cool.
The Big Day
A week ago Saturday, it was pretty warm (for Iowa in the Winter), and I used the opportunity for a Big Day. 30 minute swim, 3-hour trainer rides with my friends at the YMCA, and then an hour run with a reverse split in the 8:30/mi range. Not too bad. Felt great, if tired, by the end.
Only a couple days days later did my quads let me know that this workout took a fair amount out of me. It was timed to be right before my recovery week, so I'm better by now, but that kind of feeling was a good reminder how I have to be careful in slowly cranking things up.
Yesterday was my long day of the recovery week. Mellowed out. 30 min swim, 2.5 hour ride, and 30 minutes on a treadmill, instead of outside. Still feel it a bit, but will be ready to go again next week.
Only a couple days days later did my quads let me know that this workout took a fair amount out of me. It was timed to be right before my recovery week, so I'm better by now, but that kind of feeling was a good reminder how I have to be careful in slowly cranking things up.
Yesterday was my long day of the recovery week. Mellowed out. 30 min swim, 2.5 hour ride, and 30 minutes on a treadmill, instead of outside. Still feel it a bit, but will be ready to go again next week.
Intellectual Honesty and the Stimulus
Wouldn't it be more straightforward and honest for the Republican talking points to be, "We know it's unpopular, but we just don't believe in Keynseyan stimulus. We don't think you should spend money on government programs just as a matter of principle. We think that makes you dependent on the government and That's Bad. We think it's just a bad idea to spend money without paying for it and we think taxes are too high as it is." I personally disagree, but at least that's a tenable position.
But then, the other side of this is the war of the last several years, which was...let's see...government spending without paying for it????
But then, the other side of this is the war of the last several years, which was...let's see...government spending without paying for it????
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