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First a long bike, now a long run...its' a start....

Posted Jan 20 2013 7:54pm
Yesterday I did my first relatively long bike ride. I think my last was in Las Vegas getting ready for Miami 70.3, then there was 90 km in Miami 70.3, since October 27th. That's a long time without a long ride. In retrospect I'm proud that I was able to do it, no wonder I had a bonk that was weird, I wanted to throw up.

Today I woke up with one mission in on my mind, do a long run. It would be my first, again, since Miami. My plan was to try and get out and do a couple hours. It wasn't the nicest days for a run, with wind chill it was - 12C and the winds were 31 kph and gusting up to 52 kph.

I woke up early, around 7 am and thought it was a work day, thinking I overslept, then when I woke Alice, she said it's Sunday. I went back to bed, may as well get some beauty rest. I got up around 10 am and made sure I ate some food, started with toast and peanut butter, then around noon some pasta. I wanted to make sure I had enough energy before my run. I also drank as much water as I could. It was for the run and also to help flush my muscles and I don't want my calf's cramping.

The run was hard into the wind. At one point it was so bad that it was standing me up. It was also slippery in sections. It rained and then snowed yesterday and the roads had snow and ice on them. I ran slow and let my heart rate be my guide and kept it under 140 bpm. By the turnaround point, from going uphill and into the wind my average pace was a super slow 6:18 per km.

The way back was much better. The wind at my back and downhill. I was able to bring the average for the entire run down to 5:56 per km. I definitely picked up the pace and was pretty happy I was under 6 min per km.

Today was my 7th training session in 8 days. It's been a while since that's happened and even after today's run my legs felt pretty fresh, or as fresh as they could feel for a 21 km run. About 8 days ago, after an hour run, my legs were more sore.

I started looking back on my training months and total hours, this is what I found.

December 11.12 hrs
November 12.7 hrs
October 39.84 hrs
September 22.4 hrs
August 27.16 hrs
July 32.31 hrs
June 73.52 hrs
May 39.36 hrs
April 26.62 hrs
March 56.84 hrs
February 24.19 hrs
January 21.92 hrs

Right now, up to Jan 20th, I've put in 13.42 hours / 209.7 km. If I look back at 2009 or 2010, I bet I'd have averaged 50 or more hrs every month.

When I got back from my run, I stretched and then had some whey protein and Hammer Recoverite. I know that if I'm going to pull off the near impossible and get in any sort of Ironman shape within 39 days, it will require good recovery and nutrition.

I do feel so fat and did something I can't believe I did, I stepped on the scale after my run. I figured if there was a time to do it, it was after a run. How bad could it look? Turns out it looked pretty bad, 197 lbs. YIKES!!!

In 2010 after China I was my lowest ever, 179 lbs. My normal for 2008 - 2010 was 181 - 185 lbs and that was weight that had a lot more muscle.

I put on one of my pull overs and it was tight. It was a tight one to begin with, but it was uncomfortably tight. You can tell because the sleeves don't go all the way down to the wrists. My pants are also tight. Lying on the sofa I felt so uncomfortable. I fell asleep and my right love handle area was sore, I think I was lying on it the wrong way.

It's too bad the weather is getting cold again. It's so much easier to ride outside when it's warmer, versus a trainer. This week is going to be a critical week in my progress. I'm not a big weight loser and that worries me. My ideal would be to get back down to 185 lbs, a 12 lbs weight lose in 39 days. I could do it, I assume, if I could be strict on making healthy food choices, no snacking and no beer.

My hope is that muscle memory will come back quickly. I also need to get back into the pool and the weight room. We'll see what happens, I'm more motivated than I have been in a long while. Yesterdays ride and today's run, even though slow, felt good. It felt like I was back to being an Ironman again.

I'm sick of looking in the mirror and seeing a rounded face, big gut and flabby arms. To get rid of it, I'm drinking lots of water, helping to flushing that fat.

Long Run - 2:07:14 / 21.41 km / 5:56 per km pace.

I found this on stumble upon, although it was for students, I thought it was good advice.

1. Eat Well - I know for some of you this may be hard to believe, but eating well can improve your will to do anything. You tend to feel as good as you eat. Put the right stuff in your body (fruits, vegetables) and you'll feel motivated. 
2. Don't Drink Too Much Coffee - This ties into the first point that you are what you eat, coffee and energy drinks only keep you motivated for a short term and then they die on you, so it would be wise to not invest so much time in them. 
3. Be Active - When you are active your body gets use to movement. Being a lazy person will definitely not et you motivated so get up and exercise or simply go for a walk that will get you motivated. 
4. Dream - Dreaming about the end result will help you motivate yourself. Always dream big and you'll find yourself the motivation that you need. 
5. Inspire Yourself - Read inspirational quotes, admire someone. Getting the inspiration you need will help you try to accomplish what you want to. 
6. Don't Overwork - Lots of people lose motivation when they are overworked. Try not to overwork yourself and you'll be ready to work and focus on the stuff you want to. 
7. Create an Image - Do you have a picture you want to aspire to? Do you have a slogan for yourself? The image is something you turn to everyday that will keep you going. 
8. Gain Support - Telling the people around you can help you be motivated because those people will remind you why you are doing what you are doing. 
9. Enjoy Success - You have some success and some faults but if you remember the success then you will stay motivated and determined. 
10. Never Think Negative Thoughts - If you begin to think in a negative way then you will lose your motivation before it even starts. Throw out negative thoughts by believing in yourself at all times.






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