FitOldDog’s Training Diary (Day 128 of 221), Aortic Surgery To Lake Placid Ironman 2014 – A Little Endurance Work

Fig tree leaves opening in the spring.

I love it when the fig tree leaves come back in the spring. They all fall off with the first frost, but every year this little tree produces tasty figs. It was 18 inches high when I planted it 7 years ago.

Countdown to Lake Placid Ironman

Workouts:

Morning

Jack Heggie's running book

Follow the exercises in this book with care and you will learn a great deal about effective running.

Swim: 2,000 yards steady, picking up the pace, alternating pull buoy and free on 500s.

Water running: 20 minutes, engaging my spinal torque to spare my quads and hip flexors, as recommended by Jack Heggie in his great, Feldenkrais-based running book.

Afternoon

Bike: 2-hour trainer ride, 5 min x 80 watts, 5 min x 90 watts, 5 min x 100 watts (warmup), 1:40 x 110 watts, 90 cadence for 10 min, 60 cadence for 5 min, repeating this cycle, then 5 min x 50 watts (cool down prior to run).

Run: 3 miles on my favorite road loop, focusing on a decent pace, and soft feet with strong springy arches.

Willbe in a small pond.

Willbe loves water, but not as much as other dogs I’ve known.

The weak link in my run is foot strength, and I know how to work on that, so I had better do so!!!!

Walk: tacked on a 4-mile walk across town with Willbe, our yellow lab, which pretty well left me ready for sleep.

Notice how I can take on a slowly increasing load with consistent training, in spite of the flu, and so forth.

That’s what endurance training and the Ironman are all about – consistency and the joy of exercise.

 Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.

Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.

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FitOldDog’s Training Diary (Day 127 of 221), Aortic Surgery To Lake Placid Ironman 2014 – Roller Work

FitOldDog takes a selfie photo, while on his roller.

Roller work, which is kind of like doing plank, whilst inducing severe discomfort in tight muscles. Selfie by FitOldDog.

Countdown to Lake Placid Ironman

Third edition of anatomy trains by Tom Myers.

Got to love this guy’s work, which is why I just bought the 3rd edition.

Important work today, massaging out tightness in leg and pelvic myofascia, induced by yesterdays runs.

Bike-Roller: 10 min x 50 watts, 5 min on the roller, 10 min x 50 watts, 15 minutes on the roller.

I used a large soft roller, focusing on quads and calves, whilst following Tom Myers related anatomy trains, seeking out the source of tightness up and down my body. Fascinating!

 Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.

Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.

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Motivation To Exercise Reminds Me Of Enzymes And Gibbs Free Energy – You Have To Catalyze Yourself Into Action

Gibbs free energy and catalysis compared to a wall.

When chemicals react they have to overcome a reaction barrier, like a wall they have to climb. Enzymes lower the wall. How can you lower your resistance wall to exercise? From Biochemistry 5th Ed.

Hi folks, welcome!

We are each motivated to exercise by a somewhat different combination of factors (exerzymes – I made that up, to mean something that reduces your resistance to exercise), including,

  • fear of ill health
  • wanting to keep your good looks
  • desire for a feeling of well-being
  • sensing pressure to keep up with your peers
  • anxiety related to a physically demanding job
  • a lust for the sheer pleasure of moving.
FitOldDog put up this blind.

This is the blind I installed, which I would have preferred to leave to someone other than me.

In order to stay fit you have to find the magic motivator that gets you going, and we are all so different.

For instance, the other day I was talking to my friend, Byron, who loves to work on his house, which is now delightful. I mentioned over lunch that I had just put up a blind, for which I learned the skills as a handyman in a hotel for many years in my teens and early twenties. Byron said, “Wasn’t it satisfying to see that blind installed correctly?” He was surprised by my answer. I replied, “No! I just saw it as a task that got between me and my work to build a business – I would have outsourced it if I’d had time.

Byron is highly motivated by home improvement (sheer joy of creation), I’m highly motivated by my attempts to build a business (fear of poverty and not having lots of fun). I have absolutely no interest in home improvement, but I will do it, if forced to do so. But I’m highly motivated to exercise – the sheer joy of using my body.

MRI images of thigh region to show effect of exercise on muscle mass.

MRI images of thigh region to show effect of exercise on muscle mass. Click for link to article.

Byron then said, “Kevin, when I called you to set up lunch, you said that you would get back to me once you finished your bike ride on your trainer, which I could hear in the background, in about an hour and a half. I couldn’t imagine riding a stationary bike for that long.” So, Byron likes home improvement, which can be outsourced, but not exercise or regular training, whereas I love preparing for Ironman races, which cannot be carried out by anyone but myself. Oh Boy! A conundrum.

I’d like to find a way to encourage everyone to learn to enjoy exercise, for their own good – can it be done?

The best exerzyme I know of, to get anyone moving if they take the time to look closely, is the adjacent figure. Contemplate this remarkable set of images, and imagine your future without fitness! I guess fear is one way to get people moving!

If I run out of money you’ll see me highly motivated to do my own home repairs. But how can I come to enjoy doing these tasks?

Doing and enjoying are clearly not the same thing.

Cheers,

Kevin aka FitOldDog

 Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.

Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.

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FitOldDog’s Training Diary (Days 124, 125, 126), Aortic Surgery To Lake Placid Ironman 2014 – Running Returning

Dogwood blossoms.

I love the way Deb adds an artistic touch to our lives. Photo by FitOldDog.

Countdown to Lake Placid Ironman

I got behind on my diary – busy weekend, so here we are:

Roller work after run.

Fuzzy picture, but my hands were shaky – lots of running, which I LUV, but tired, which is good!

Day 124:

Bike: 5 min x 80 watts, warmup, 30 min x 110 watts, pre-run spin, 5 min x 50 watts warm down.

Run: 3 miles on the road, easy, but not too easy.

Day 125:

Recovery – just enjoyed the day, and walked the dogs, and had fun.

Day 126:

Danny Dryer

I met Danny Dryer one day, and he was the same guy as on his videos. Just a regular guy with no ego. I like that, and I like Chi-Running as an approach to low impact progression across the surface of planet Earth.

Run #1: 2 x 0.25-mile hill repeats, followed by calf roller work and hamstring stretching.

Swim: Easy 2,000 yards, x 500s, free, pull, free, pull, picking up the pace.

Run #2: 2-mile trail run, steady, focusing on soft feet. Felt good, followed by roller work.

Run #3: 3.5 miles through town, and it felt good, with soft feet, and essentially Chi Running, per Danny Dryer. Followed by roller work, and bed.

The run is returning.

 Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.

Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.

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FitOldDog Is Pleased To Achieve Ironman All World Athlete Status, But He Wishes He Was Running In The Boston Marathon Today With Jeff

Jeff at Fleet Feet in Carrboro NC USA

Jeff, ultra-marathoner, who provides FitOldDog with great advice at Fleet Feet, is running (or has run) the Boston Marathon today. What a trip that is, so I hope he has a great time.

Interesting vignettes told by Jeff, at Fleet Feet, Carrboro, NC, USA, and paraphrased here by FitOldDog:

Holly tree in FitOldDog's yard.

I don’t know if Jeff likes holly trees, but I do. Isn’t the world beautiful?

“I had a really bad case of plantar fasciitis one year, but I was entered in a 100-mile running race so I ran it anyway. It was hell for the first 60 miles, then the pain in my feet vanished, and it never came back.” [FitOldDog: How about that for a cure for plantar fasciitis?].

“I bought some new socks, tube socks, and used them for a long run, and to my surprise I developed a huge blister on one foot[FitOldDog: he showed me where, and it was huge]. Those socks felt as though they were crushing my feet after about 10 miles. I dumped the socks and the blisters never came back.” [FitOldDog: I had the problem of 'foot crushing' with tube socks, but it takes a while to set in, so I dumped them too].

Hi folks, welcome!

Everyone needs some encouragement, from time to time, so dish some out every day.

Letter where FitOldDog becomes Ironman All World Athlete Bronze.

FitOldDog becomes an ‘Ironman All World Athlete,’ but I don’t feel like one, I just feel like a 70-year old guy putting one foot in front of the other.

I had an interesting letter from the Ironman Association the other day, saying that I had been awarded Ironman All World Athlete, Bronze Level, for being in the top 10% of my age-group, 70-74, in 2013, which was nice. Now, I’m not that fast, but I had a busy year in 2013, so I guess that was why this happened. It was quite a year, including 2 x DNFs (Los Cabos undertrained and Lake Placid on Paleo), 3rd in my age-group in Louisville Ironman, fortunately just missing a Kona roll down slot (that was close, could have killed me, really killed me). Qualified in the Raleigh Half Ironman for World’s Half Ironman Championships in Las Vegas, where I had a bike wreck and met a great guy, Bryan. Finished first in my age group at the Outer Banks Half Ironman (surprise, surprise, the second oldest person was 10 years younger than me, so I had that age-group spot to myself, just had to finish – great race, in fact).

Rock FitOldDog uses to stretch his hamstrings.

To you this is a rock, but to me it’s a hamstring stretching device on my 3-mile run loop.

All this was topped off with a displaced abdominal aortic aneurysm stent graft, which was fixed in the Cleveland Clinic by my lovely surgeon, Tara (if you want to meet her, go to this link).

I must admit, I needed the encouragement of that Ironman letter, as I’ve had a tough couple of weeks, with two problems bugging me:

Firstly, Google couldn’t access my site due to a bunch of incomprehensible reasons listed by WebMaster Tools, so I had work to do. I spent a load of time wading through forums, all of which led me to my robots.txt file, which in WordPress is a virtual file – this is why I couldn’t find it in the GoDaddy file system (wasted about an hour on that one). Then I found a lot of advice on coding, which I ignored, as I was out of my depth.

FitOldDog's 3-mile run road loop.

This probably looks like a wet road to you, but it’s my listening post. I listen to my body as I run.

Then I discovered gold - a lady on the last forum I visited said, “Ignore those coding guys, here’s how to modify your robots.txt file in WordPress, dashboard > settings > profile > modify robots.txt file box.”

Problem solved (I said thank you!).

You might ask, “Why is he telling me this?”

I just thought you might like to know that there is more to maintaining a blog than “writing graffiti without punctuation.”

Secondly, I’ve been battling a tight calf, but I think I’m seeing the end of that road. Remember, you have to run a marathon in the Ironman, and if you end up walking you’re in trouble. Fixing this issue was critical, so I backed off on the other two events to fix this one – I think I’m nearly there – best run ever, today.

So, it’s been a frustrating but good week, and as far as I know my stent is still where Tara put it.

Have fun, and encourage people.

Cheers,

FitOldDog

 Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.

Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.

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FitOldDog’s Training Diary (Day 123 of 222), Aortic Surgery To Lake Placid Ironman 2014 – More Water Running

Quick report today (should have gone out last night): having problems with internal server error on our router (just for this link, all others fine), and found this morning that I have to use my MiFit. Odd! Plus the new version of WordPress is giving me trouble – no colored text (I know it’s somewhere!”

Swim: 2,000 yard, by 500s, free, pull, free, pull, picking up the pace, followed by

Water run: 40 minute, which pretty well worked me over.

 

 Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.

Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.

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FitOldDog’s Training Diary (Day 122 of 222), Aortic Surgery To Lake Placid Ironman 2014 – Back To ASICS Gel

Wall paining of sea turtle.

I love this kind of art work, which I saw on the road run with Willbe tonight – reminds me of night dives in Florida. Photo by FitOldDog

Countdown to Lake Placid Ironman

FitOldDog at the Boston Marathon 2009.

Will I ever get to the Boston Marathon again, I wonder – PS I bought the picture, but lost it, thus this proof.

Interesting day, as I work to fix my tight calf problem, based on advice from Glenn and Pauline (PS all the color controls have disappeared in this new version of WordPress, which is challenging).

Bike: easy strength workout. Warmup: 5 min x 80 watts, 5 min x 90 watts, 5 min x 100 watts, 15 min x 110 watts, Workout: 10 min x 160 watts, 1 min sitting, 1 min standing, throughout, Warmdown: 5 min x 110 watts, 5 min x 100 watts, 5 min x 90, 5 min x 80 watts.

Walk/Run: 3 miles with Willbe through town, in my ASICS gel shoes, probably the ones I used for the Boston Marathon years ago – I went full cycle. Felt the best in years. Need to right a blog post about that interesting shoe journey.

 Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.

Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.

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