Kev's "Triathletes last 3x as long" log

[Kevin Littler]

It's now time to get with the JPF program and start a log, especially in time for the March Monthly Running Challenge. First, where have I been and where am I going...

I am hoping that this log will spur me into motion again after going from my lifetime peak fitness to my lifetime peak slothfulness. Be nice to reach a happy medium.

I have indulged in a bit of running (nothing excessive) over the last 6 years, with the odd triathlon. The tri's would be more consistent if I could swim. The only reason I ever got in the pool though was in the hope of one day completing an Ironman Triathlon, which I was fortunate to do on Nov 27th 2005 in Busselton, Western Australia. Doesn't look like I will be breaking any records in the future, finishing in 12:50:55.

In early 2006 I unfortunately broke 3 ribs falling out of bed (I was asleep at the time, I promise!). Shortly after, I began studying fulltime while keeping my day job. Study and work took up 45-50 hours each of my week. I went from a body in motion remaining in motion to a body at rest remaining at rest. Damn Isaac Newton for 'inventing' inertia.

So what happens when you develop eating habits to sustain 10-20 hours of exercise a week and then don't modify this when you are doing less than 2 a week? Well, the ensuing weight-gain got out of control - 10-12kg (25lbs!) later, and not feeling to good about it.

I'm now a few kg's lighter, but still to do some major shedding of weight. Have struggled with getting back into it, but feel the tide is turning.

So where am I going?

Eventually, love to do another Ironman. Probably IronmanOz or New Zealand, with one in North America or Europe at some stage. But not this year. What am I going to achieve this year?

1. Get back close to race weight (62-64kg/136-141lb).
2. Get stronger than ever (never stuck with a strength program for more than 1.5 months). No specific objective outcome-based goals here. Let's set a process goal of at least 2 strength training sessions per week, barring taper weeks.
3. Set a PB in the Half Marathon (currently 90 minutes and change).

I will post some objective data points over the next few days so I can measure progress. Let's say,
1. Weight
2. Running time trial (5km)

Thanks to anyone who has got this far. Hope you can join me on this journey (afterall this is the most important part, hey Ogedei).

[Kevin Littler]

The first goal is a Half Marathon on May 20th. It is our local race, but only in it's 2nd year on this course, so have not yet raced it.

Very unlikely I will break my goal of 90 mins at this race, given where I am at. As a long-range forecast, I think 96mins is more realistic. Anything else is a bonus.

The start of the Monthly Running challenge has come at good time. Will use this to set some mileage goals that should help get me ready for the HM.

I have started NROL, in my last week of Fat Loss I. Love the program, and will continue with it through the year, moving on to FLII. Plan to keep it at 3x/week, but as the half marathon goal is the primary goal for the year will drop it down to 2 if it interferes with getting enough quality runs in.

I prefer having a basic week schedule, following a progressive increase in volume for 3 weeks, followed by a lighter week. All runs have a specific physiological goal. For the first month the schedule will be:
Mon - Lifting
Tues - Hill repeats
Wed - Lifting
Thu - High intensity intervals.
Fri - Lifting
Sat - light run or off.
Sun - long run.
Have followed this the last 2 weeks with no problem.

As the current Aussie triathlon season is winding up, and I won't be doing any, I'm not too fussed with getting on the bike or in the pool. If I do, bonus, otherwise I will focus on these after May in preparation for next November.

Monthly mileage goal = 180km (112mi.).

[Mahler]

Welcome to the training logs.
Fishrcutb8 has done some triatlons, so I hope he will take a look here.

By the way, did you fall out of bed or were you kicked out?

[Victoria]

Kevin, I just want to wish you the best of luck with your journey. I'm on a similar path....oh not all the triatholon and marathon stuff. Only the part about having gained 25ish pounds after going from being very active to very inactive, (not to mention the old back injury). I went back to school a few years ago which was a complete change to my lifestyle--absolutely no exercise, extreme sleep deprevation, and too many meals from "Machine Cuisine".

So, I'll follow along as you progress. I'm sure it will provide a plethora of inspiration for me! Good luck!

[twinsavsvikingsfan]

Can I talk trash in here? Nah, I'll save it for the running thread.

Good luck with the training- even though you're on the other team! A 1:30 HM is awesome. That's my next goal. Hopefully I'll reach it in Indy in May.

[Kevin Littler]

Originally Posted by Mahler

By the way, did you fall out of bed or were you kicked out?

Wow, THE Mahler read my log.
I have always contended I was pushed, but since I landed on the floor on the other side of the bed it would have involved being lifted up first.

Thanks for the wishes Victoria. I'm glad you caught up with Julie - she looks to be guiding you well through NROL.

TAVS, thanks as always. Your monthly goal for March is out of this world. Good luck, and I hope you have as many awesome workouts this month as you have had the last couple of weeks (P.S. And like you, I don't plan on being as cordial in the Monthly Challenge trash talk thread! But seriously, good luck with the training and any more exams coming up).


March 1, 2007

Goal: 7-8km run with 12x30 sec @ 95% max with 30 sec jog in middle.
Rationale: Looking at getting some fitness and speed back in a hurry. The short rest period will keep my heart rate up, biasing aerobic adaptations. The work component will improve efficiency by enhancing turnover and stride length, and improving elastic recoil of soft tissues.

Actual: 12x30 sec @ 95% max with 30 sec jog. 5km (3mi) easy run at end.
Total : 9km (5.6mi).
Time: 47:52
Average: 5:26/km (man, those rest periods and cool down must have been slow).

Notes: Had to go to work 1hr early today, and a work function in the evening, so could run only straight after work, when it was pretty warm (32C/90F).

[twinsavsvikingsfan]

TAVS, thanks as always. Your monthly goal for March is out of this world. Good luck, and I hope you have as many awesome workouts this month as you have had the last couple of weeks (P.S. And like you, I don't plan on being as cordial in the Monthly Challenge trash talk thread! But seriously, good luck with the training and any more exams coming up).

220 will be my monthly PR by far. (I ran 200 back in September, I think it was) It just so happens that the running challenge coincides with the meat of my training schedule.

[Kevin Littler]

Final session of NROL FLI today.

Fat Loss IB
Throughout the program have swapped the order, supersetting DLs with Mixed grip pulldowns rather than the DB Incline Bench due to the limitations of weight available at works gym. The gym is set up for rehab (mostly older people), so not a lot of weight available. Even a p-weak guy like me has run out of weight for squats and DLs, so I am going to have to consider going to the gym. It's just so damn convenient doing it at work before going home.

Warm-up: Dynamic BW full ROM exs.

Superset, 45 secs rest:
Deadlift 3x10
Mixed Grip Pull down 3x10

Superset, 45 secs rest:
DB Incline Bench Press 3x10
Bulgarian Split Squat 3x10

Superset, 45 secs rest:
RDL 3x10
Swiss Ball Lateral Roll 3x10.

Initially thought that the book's recommended week off was a bit soft, but have found that my low back is a bit stiff the last 2 weeks. Rather than the disc pain I sometimes get, this is more muscluar. My lumber extensors definitely feel like they have hypertrophied since starting NROL, mainly from the deadlifts. Nothing to be concerned about, but I think a week off would help. And it would allow me to focus on getting some running miles in for the March Challenge.

Have to move my long run forward a day (from sunday to saturday), so planning on doing 20km (~12.5mi) tomorrow.

[Kevin Littler]

Long run.

Goal: 20km, using the looped course for planned HM.
Actual: 20km, but didn't run on the HM course. On the warm side, so decided to stay on routes where I knew I could fill my FuelBelt.

It's interesting reading the logs of runners in the northern hemisphere, trying to get a run in amongst sleet and snow and I'm here trying to avoid running in 35C/95F heat.
Hell, I haven't even ever seen snow! In the 10years I've lived in Whyalla it's dipped below freezing maybe half a dozen times.

Summary:
Run 20km/12.4mi
Time: 1:40:32
Ave Pace: 5:00/km; 8:03/mi.

[twinsavsvikingsfan]

I'll take a few of those degrees (either the Cs or the Fs, I don't care:p ) up here today. We've got some pretty big snow drifts to contend with this morning. Because of the wind, one side of my car is clear, the other I have a pile of 3 feet of snow to get through. And a plow pushed a big pile behind it as well. Looks like I'm about to get a shoveling workout in before my run.

I looked up Whyalla on Wiki. Looks nice. Think I'll come visit.

[GG300]

I will take the heat as opposed to the shit weather we have been having anyday. I usually run at or before the butt crack of dawn so even in the heat the temps are not too bad. My sister lives in Northern California and like you the worst weather she deals with is 40 and rainy. Evertime she reads my log she jokes with me about it. I would love to have moderate temps like that to deal with for training.

[Victoria]

Kevin, you mentioned you just finished FL1. The book outlines two different schemes for how long to do this workout: either 3 workouts/week for 6 weeks, or 2 workouts/6x ea (4 weeks). Which one did you follow? If it was the 6 week version, how did you like the extended work? I've read in some posts that after 4 weeks, that was just about enough for some people. Just curious as I'm at that point now having just completed 3 weeks of it.

[BamaDave]

Kevin, I look forward to following your log! It's always good to have another nutty endurance type in here who is also weight training.

With your background, it would be interesting to hear your take sometime on the popular runners' argument of quantity versus quality in training for long distance races!

I feel your pain on the Summer running. Living in a Southern climate, late Fall, Winter, and early Spring are the best times to run here. I generally start bitching about hot weather and its impacts on my running in May and don't stop until October or November.

[Kevin Littler]

Originally Posted by twinsavsvikingsfan

I looked up Whyalla on Wiki. Looks nice. Think I'll come visit.

TAVF... When I was considering moving to Whyalla I was told it was a great place to live, not so nice to visit. Probably have to go along with that, not terribly suited for tourists. But, I thought I would be here for 1-2 years, and here 10 yrs later with no intention on leaving, and Whyalla has been very good to me. Great for endurance junkies - indoor pool, wide roads with lots of bike lanes, thousands of miles of off-road trails. Won't find me moving back to a capital city after living here.

[Kevin Littler]

Originally Posted by Victoria

Kevin, you mentioned you just finished FL1. The book outlines two different schemes for how long to do this workout: either 3 workouts/week for 6 weeks, or 2 workouts/6x ea (4 weeks). Which one did you follow? If it was the 6 week version, how did you like the extended work? I've read in some posts that after 4 weeks, that was just about enough for some people. Just curious as I'm at that point now having just completed 3 weeks of it.

Victoria, I'm a little confused. I though it was a total of 12 workouts (6 of FL-A and 6 of FL-B). I did 3 a week, totalling 4 weeks.

However, I lent my book to a student of mine just 2 days ago, so can't check right now if I stuffed up. Either way, I think it's time for me to move on.

I will offer some suggestions to the question you posted in the NROL forum.

[Kevin Littler]

Originally Posted by BamaDave

Kevin, I look forward to following your log! It's always good to have another nutty endurance type in here who is also weight training.

With your background, it would be interesting to hear your take sometime on the popular runners' argument of quantity versus quality in training for long distance races!

I feel your pain on the Summer running. Living in a Southern climate, late Fall, Winter, and early Spring are the best times to run here. I generally start bitching about hot weather and its impacts on my running in May and don't stop until October or November.

Dave, I'm pretty new to the weight training (was even a bit too embarrassed to post my weights from Friday's workout! Reading other's logs shows me just how piss-weak I am!).

My philosophy is definitely swinging towards the intensity crowd. When I decided to do Ironman my longest swim had been 2.3km, ride of 150km and run of 30km (compared to the 3.8/180/42.2 of Ironman). So, my main focus was on getting the endurance up. In retrospect, I really needed to be stronger, hence the shift in priorities now.

When I decide to train for Ironman again I will definitely add in more intensity, at the expense of volume. For instance, I will shorten my long runs a little, but do some slightly faster than race pace efforts when fatigued eg instead of a 30km run, I might do 17km @easy/moderate, 5km@sl. faster than race pace, 3km easy/cooldown pace. I have found this makes a difference to my HM's, and intend to implement something similar (but shorter overall) next weekend.

[Kevin Littler]

Well, today was meant to be a day off after yesterday's long run (long for me at the moment, anyways). Did the long run yesterday, as I knew half of today would be tied up volunteering at 'Clean up Australia Day'. Every year members of our running club volunteer to help clean up the trash that a bunch of jerks dump out bush where we hold our winter running races.

This year's favourite dumping item seemed to be slabs of concrete. The 4 of us cleared about 5-6 tonne of concrete (first into the back of a trailer, then into one of those big bins). As I am the only one of the group that lifts (even if it has only been a short time), I was deemed to be the most appropriate one to get the larger stuff. Thanks Alwyn for prescribing deadlifts in NROL FLI - my "deadlifting concrete from the ground technique" has improved tremendously!

We moved so m