Week 1: June 19-25

Week 1: June 19-25

I’ve decided to start my entry postings over again in order to align with the marathon training plan that Moira has developed for me. This plan is 16 weeks and if focuses on the other goals I have focused around flexibility, core strength, and swimming. Each week will definitely include lots of running but it will also incorporate several other aspects of fitness. I’ve mentioned these in my previous post but I’m going to use: hot yoga, swimming, and strength training into my weekly routine.

**Another note I failed to mention in my last posting is that I’m going to make an effort to put more pictures in my postings. Stay tuned and keep checking my posts for more details.

Monday:

Strength
One of the things I wanted to change in my routine was to incorporate more morning workouts. Being a busy dad and husband I want to keep my nights available for hanging with the family.

I started my new plan out with a strength training session with Moira. It was a great workout. She hand me do a dynamic stretching warm up and then we hopped right into the workout.

The work out consisted of 4 rotations through 8 different stations. Some of these stations included:

A) dumbbell press on the swiss ball for a timed period, single leg squats while pressing a swiss ball against the wall, oblique twists on a cable machine

B) dumbbell hammer curls while standing on an upside down bosu ball, single leg lifts on a step, push ups followed by knees to opposite elbow.

The session ended with several cool down exercises. Moira pointed out the need to improve my core strength and hip flexibility.

Flexibility
I stated going to a Body Flow class at the wellness center a little over half way through my Madison Marathon training program and I think it helped keep me injury free. The Monday class from 6-7 at the wellness center taught by Mari has really been great!

Swim
As I mentioned in my beginning post about my new goals for the summer I’ve really wanted to learn how to swim in order to complete a sprint triathlon at some point. I was able to get connected with Derek Scheer, Harbor’s triathlon director and swim instructor, and schedule a series of swim lessons to get my form down properly.

The first thing Derek asked me to do was to swim a length of the pool. The next half hour was then dedicated to breaking down my current (and absolutely horrible) technique. The first comment he made was, “you’re working to hard.” He started by just having me practice gliding through the water with my arms extended. Next we added glides with a kick, then glides with a kick and rotation from side to side. We ended with practicing breathing and extending my arms. I never realized how complicated swimming was until this lesson. I’m excited to learn more about my technique and figure out how I can get faster.

Tuesday:

My normal routine is to attend the 5:30-6:30 boot camp that takes place on the sport court but due to an alarm clock error I over slept. Bummer!!

That night I ran a specific speed workout at a local track.

Wednesday:

Hot Yoga!! I’ve been looking forward to do this program for a while. My first session did not disappoint! I’m planning on incorporating the hot power flow every Wednesday morning. I read the Harbor website before attending to make sure I had everything that I needed. It was a good thing I did. The recommendation of bringing a towel, water bottle, and not wearing loose clothes are a must.

The instructor, Suki, did a great job of adjusting my movements if I wasn’t in sync with what the pose was. The warmth that filled the room was not overbearing at all. My closest comparison would be to the comfort of a sauna or hot tub on a cold day. It wasn’t until I walked out of the room at the end of the session that the hot temperature was noticeable.

Thursday:

Moira has created a strength workout for me to complete the next few Thursdays. I did this in the morning in the free weights area of the gym. At night I practiced several of the glides and kicks that Derek has emailed me earlier in the week. I also played a couple of games of racquetball with a friend of mine.

Friday:

I don’t know why I dreaded this workout so much but I did. The workout was a tempo run on the Pheasant Branch trails with Moira. For those of you who don’t know a tempo run is running at nearly your race pace. It has been described to me as “pleasantly uncomfortable.” I did not know those two words really went together.

But……. In order to get faster these runs are necessary!! So, I did survive to tell about it. Moira was very helpful. She gave me different pointers throughout the run about my form and cadence. One of the things she pointed out was that my feet were spending to much time in the air. Another focus was on my lean. I needed to have more of a lean than hunching up.

Saturday:

This is another one of my multi-sport days. I completed some cross training activities for the upcoming Tough Mudder, played tennis and ran 4 miles.

Sunday:

The end of my first “official” training week had me complete a 12 mile long and smooth training run. It was a beautiful summer day in Wisconsin. It could have been a bit colder but it was still gorgeous. The route started at the Panera Bread on University Ave. and then when along the lake shore, up to the state capital and back.

Beginning of June 2011, New HAC Program and goals

June 2011: Weeks 1 and 2

As I mentioned in my previous post I’m planning to get back in my routine of posting weekly (if not more!!!!) entries on my current training and progress for leading up to the Twin Cities marathon.

I’ve come up with some new goals for the next three to four months:

-lose 4-7% of my body fat.
-develop a stronger core and gain flexibility
-practice swimming with the ability to do up to 400 meters for a sprint triathlon.
-get faster at running.

The awesome thing about being a member at Harbor is that they have staff in these specific areas who are able to take my fitness to another level.

New people/ programs I’m planning on adding to my training this summer:

Hot Yoga- I’m excited to give this a try. Everyone who has done it raves about the benefits that it provides.

Swimming Instruction- In order to build up to doing a sprint tri I realized I need additional help in structuring workouts to accomplish this goal. I’ll be working with Derek, Harbor’s swimming and triathlon coach.

AM Boot camp- Harbor just added a morning boot camp on Tuesdays from 5:30-6:30. It’s designed to push you and build lots of flexibility and core.

HAC Personal Trainer Moira- She has been at Harbor for a short time but really, really knows her stuff. Moira has the background and experience to help me in regards to my running, strength, and flexibility. She also does the AM boot camp I’m attending on Tuesdays and a number of the TRX classes.

Fleet Feet Group Runs- I’m doing a number of my group runs through Fleet Feet. I learned through my marathon training that have group runs built in your schedule really helps keep you consistent.

Weeks 20-24

I’m sorry to all those loyal readers who have been dying to read my posts over the past few weeks. A lot has been going on over the past few weeks that have prevented me from blogging as regularly as in the past. The business of work and home got the best of all of my free time.

The exciting news is that the month of May ended with me successfully completing my first marathon.

First off I have to say training for this event over the course of four months was one of the toughest things I’ve ever done. If you are considering setting a goal for the upcoming year I would strongly suggest signing up for some type of event such that gives you something to work toward whether it be a 5 KM- Marathon, Triathlon, etc.

I want to acknowledge all of the input and advice I received from various Harbor staff members throughout the last year as I lost weight and trained. The personal trainers, group fitness classes, wellness classes all played a vital role in the successful completion of the marathon. When I’m talking about my running experiences I rave about the comprehensive services that are offered at Harbor.

Now on to specifics about the event……

Here’s a rundown of the event:

My goal time was anywhere between 3:25-3:30. I planned on staying with the 3:30 pace group for the first 20 miles and then break out for the last 10 km. I was pretty confident I could do this because I had pushed myself all throughout my training on the last several miles.

Well, I was on target until around mile 21 and then I started cramping in both legs (calves and quads). This slowed me down dramatically for the last 5 miles. I finished at 3:40, which was disappointing, but at the same time I learned a lot.


The running “bug” has definitely bite me. I’m looking forward to continuing to train for marathons and possibly a triathlon in the near future (more on that in my next post).

I'm hoping to shave some significant time off of my Madison Marathon when I do the Twin Cities Marathon October 2nd, 2011.

I think this pretty much catches everyone up to date with my progress through the end of May 2011. I’m going to post another entry talking about my goals and plan for the next few months.