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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FitOldDog’s Training Diary (Day 121 of 222), Aortic Surgery To Lake Placid Ironman 2014 – Water Running Time

Picture of FitOldDog water running.

Water running is pretty tough, but great training without the impact stress of regular running.

Countdown to Lake Placid Ironman

Deb and Willbe at the pond.

Great walk along single mountain bikes trails, with Deb and Willbe, to visit the pond.

Great advice from Pauline and Glenn on my tight calf, so I modified today’s planned swim by adding some water running.

Swim: 2,000 yards steady, half pull, half free, by 500s.

Water running: 30 mins, which was quite a workout.

Walk: 5 mile trail walk with Deb and Willbe, along single tracks, wearing my old ASICS gel shoes, and they felt pretty good. Guess I’m going back to them, they got me to Boston in 2009.

 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 120 of 221), Aortic Surgery To Lake Placid Ironman 2014 – Difficult Run

Countdown to Lake Placid Ironman

FitOldDog's old Chevy truck.

Just ticked over at 340,000 miles. I like driving the truck, but I much prefer gassing up the Matrix!

The run will be my challenge, due to weird things happening. Time to decode it. I tried running in Hokas today, and my legs hated it. After a 2.5 mile struggle, walk/run, I changed back to Nike Frees (minimal shoes) for the next loop, and all was well if I ran at a reasonable pace on the balls of my feet. If I tried going easy, landing mid-foot, my right calf seized up. Could be claudication, could be I need to decode my biomechanics, could need a Feldenkrais session to check for imbalance – FitOldDog heal thyself? It really is just like keeping my old truck going.

Run: 5-miles on trails, but it was a mess, with plenty of walking to relax my right calf. If I ran fast and relaxed on the balls of my feet in my minimal shoes, all was fine, even on hills, but I can only run fast for so long!

I’ll experiment with that tomorrow. Maybe I can run fast on the balls of for longer than I think I can. Martial arts taught me that lesson, when it comes to endurance training.

 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 119 of 221), Aortic Surgery To Lake Placid Ironman 2014 – Recovery Swim

Countdown to Lake Placid Ironman

Easy, recovery swim – recovery for my legs.

Swim: 2,000 yards, 500 steady, 500 pull, 500 push, 500 pull hard.

Plenty of roller work on my legs, too.

 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 118 of 221), Aortic Surgery To Lake Placid Ironman 2014 – Finding Your Running Legs Off Of The Bike Takes Practice

Willbe with stick and Cat in background.

Willbe loves his sticks. Cat couldn’t care less about sticks. Photo by Deb.

Countdown to Lake Placid Ironman

Run off of the bike day. It’s something you have to train your legs to do, and it ain’t easy.

Bike: 2 hours easy spin.

Run: 3 miles on the road, in Nike Frees, focusing on soft feet, active arches and getting going for heaven’s sake.

 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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Epiphanies And Paradigm Shifts Are Rare, But Matt Fitzgerald Gave Me One Of Each: Train To Recover

Tractor planting wheat.

All biological systems seem to need rest, which is why the rotation of crops was developed, to return nitrogen and humus back to the soil. Planting wheat. Photo by FitOldDog.

“How you think about an issue will determine your relationship to it, so think wisely, which is a life-long process of learning.” FitOldDog

“Get more out of your training by doing it backwards.

Seat that FitOldDog likes

I love sitting on this seat, kindly put there by our neighbor, David. It feeds the soul.

Your fitness increases not while you run but during the recovery process that unfolds between runs. The stress of running flips a number of hormonal and genetic switches in various parts of your body, allowing each part to adapt in a way that renders it better prepared for the next workout. But these adaptations can unfold only when your body is at rest.”

Matt Fitzgerald

Hi folks, welcome!

Structure of Scientific Revolutions.

Great book. A classic. You won’t think about paradigm shifts in the same way again.

Your real training happens as you rest.

You build strength and endurance as you rest, repairing micro-tears induced during training, building new muscle and mitochondria. The quality of your rest-associated building, however, is a function of your training – it has to be just right, not too much and not too little.

Pauline, and the Abdominal Aortic Aneurysm Awareness Facebook Page drew my attention to this article, and on reflection this is a true epiphany for me. I thought about it after a friend, who is training for the Eagleman Half Ironman, following an online training program. He asked me, “Kevin, I have an easy week, with short runs, only half an hour. Can I do speed work as part of the recovery? It doesn’t seem like a hard enough workout.” My response was, “No way!

It’s a recovery week, so recover.

Take Matt Fitzgerald’s article to heart and you’ll never neglect your recovery again.

-k @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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