Last night I did a 90 minute tempo ride and everything went well, except for my speedometer not working properly. The strange part was it worked perfectly for the first 40 minutes and then it started going up and down from 31 kph to 24 kph for the balance of the ride. It's so frustrating having that happen, especially when you want to track your progress from ride to ride. Overall, I had strong ride, but about 90 minutes later I felt a bonk coming on.
It didn't make sense. Right after the ride I had a smoothie. It had banana's, pineapple, berries and protein in it. Lots of carbs. But obviously my body didn't think it was enough. I'm trying not to eat past 8 pm, but last night had no choice, I had to eat.
A couple bowls of Special K cereal hit the spot. Within 20 minutes I was back to normal. Since I started Ironman training this week, I've had times that I've been light headed when I stand up. I've had that before in the past and it's all diet related. I'm waiting to hear back from Mark Allen regarding the cause and his suggestions. Needless to say, to start the day off right, I made sure I had a big breakfast this morning.
Mentally I feel good and my legs were less stiff this morning than they were the day before. It seems my ankle has gotten better now that I'm running again. I'm easing into the weights, as per my program and only doing 1 set of 12 reps this week. It sure feels nice being able to get in and out of the gym in 30 minutes.
I've been worried about getting a running injury. I have well over 500 miles on my shoes. I was so happy when my new shoes arrived today. They are the same model and when I looked at the bottom of the shoes, the difference was amazing. My old shoes were more worn down than I thought. I was definitely in the danger zone.
I did tonights tempo run in my new runners and I could feel the difference right away. It was a softer run. I didn't see any other people running and very few people were walking their dogs. It was -20 C with the wind chill. I loved it. There's not a temperature too cold for me to not run in. I guess it's from growing up in Winnipeg and running many times in -40C. I can't remember the last time I've run on a "dreadmill".
My first run in my new shoes gave me a blister. Dang! On Saturday, I have my first long run and I'm not sure if I should go back to the old shoes or hope for the best and go with my new ones. I also decided to try something new, I attached a red light to the front of my jacket. I noticed on my last run that a lot of drivers didn't see me when they pulled out of parking lots and side streets. It's dark out and most seemed tired or rushed. I figured it's better to be safe than sorry.
I can't believe how serious I'm getting about improving my swimming. The entire run I listened to a swimming podcast from Tri Swim Coach. Awesome advice. He's a big supporter of the Mark Allen heart rate training formula. I learnt I need to do more drills on a regular basis and focus on less and longer strokes. Doru has also passed along a couple of good swim links, swim smooth and there is a forum link with some comments about swim smooth. You can download the swim smooth software for free and view the perfect swim stroke from every angle. It's amazing. Great tips too.
Weights - 30:00
Tempo Run - 51:16 /6.33 miles / 8:05 pace / avg hr 144
7/10
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8 comments:
B
Wow, -20c that is freaking cold. I now have some extra respect for you, that is commitment.
My winter training would have been like Spring training to you. With South Africa being a warmish country and not getting snow in winter the coldest our city gets is -4c and then it is only for a day or two
Think my body will go into shock when i visit Canada in winter. Can't imagine what it feels like
All I can say is be strong, b very strong my friend
J
Hey B, I know what you mean about the night running and people not seeing you. It's dark early now and I usually do my run at about 6:30 or 7:00pm. What I did was purchase a yellow safety vest from Costco which reflects all light, so I don't need to have a person in their car with their lights on facing me, I also reflect the street lights or any light source. I found people are seeing me very early and its a lot safer. It works really well because it is a nice fit, so it doesn't flop around on my run, has a wind and rain resistant outer shell and a polyester inner lining which adds a nice top layer to my base layer for my winter running. It has a full zipper, so I can zip up or down depending on how warm or cold I am.
J, too funny. Too me -20 is still easy to run in. I should post a picture of -40. I've done 90 minute plus runs in -40C. It sounds bad but truthfully once you get going the body heats up and it's not too bad.
Some people freak because of the cold air intake, they think their lungs will freeze. I don't even realize that cold air is coming in until someone mentions it. My only concern about winter running is ice. Packed snow, no problem, but ice is the killer.
B
B, I like the vest idea. I actually have one and maybe I should start using it. I run on the sidewalks so it's not too bad, but your right, a little extra wouldn't hurt.
isnt the cold awesome! keeps you core temp down! I find my AM workouts I get dizzy when I stand. could it be your body re-adjusting to the workouts after short break?
J, yeah your probably right. I'm not eating enough. Need more energy. haha
...-20C...wow come to Hong Kong to get some heat!hahaha
Take care,
"XTB" Xavi.
X, I've been to Hong Kong once before, loved the weather!!!! Now you'll have me thinking about HK on those cold runs.haha
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