Monday, April 30, 2012

April Update 2

I thought that I would post a quick update. I continue to see results in my progress. It’s encouraging to feel myself getting stronger and feeling the old Rob coming back.  I finally cracked the 160 lb barrier in weight and I’m now down to 158 (71 kg). I’m starting to get comments about my weight loss now.

I have done a few breakthrough workouts recently. Last week I did a 5 mile run followed by a 56 mile ride (200 watts NP) followed by another 5 mile run. The goal on the second run was to run it faster than the first one. I ran it one minute faster, 37 and change and it felt good. The one kilometer intervals have been making a big impact.

This week I have been riding with some of my old training buddies in Tulsa when I was able to break free from Joplin. It’s just good to get back to my old training grounds. My interval time remains on the trainer. Nothing beats it.

In March I was running my 13.1 mile training runs in 1:49- 1:45. Yesterday, the day after a long ride I was able to knock out one in 1:40. Just missed the 1:30’s. 1:40 is a pace a few years ago that would have been easy but I was very excited because it was almost 10 minutes faster than I ran a month ago. It’s looking very realistic that I could be doing these in the low 1:30’s by September.

I’m starting to think that Branson 70.3 might be a possibility.

Sunday, April 15, 2012

April update

Here’s a short update on my progress. I went to Palm Springs, CA last month for spring break with the kids and had a great time. We visited LA, Hollywood, and Beverly Hills. I ran and rode while I was there. This was a nice break enjoying the sunshine and it was great hanging out with my kids. After that trip I experienced a little setback. It’s just tough not to see my kids on a day-to-day basis and I wasn’t doing so hot mentally after I had to drop them off and head back to my small rental home in Joplin. I was working a lot and just skipped workouts in favor of drinking wine.

I’ve since kicked myself in the butt and started up again. Here is some of the latest data and progress.

Swim: I still haven’t been swimming. Just can’t get motivated to do it. Whenever I do I don’t have any trouble in that department so I know I will be able to ramp it up when the time comes.

Bike: My current FTP is around 230. When I started in January I was only able to hold 206 watts for 1 x 20 min and I was toast. Now I’m holding 235-240 watts for 2 x20 with a lower heart rate. I still need to ride more. I’m getting in maybe 2 rides a week 3 at best. But those are hard ones;-)

My goals are to increase the FTP to 250 or higher by September and be able to hold 200-220 watts for 3 hrs. 200 watts seems really comfortable right now on my intervals.

Run: The greatest improvements are here. Every run I do has some intensity in it and the results are showing. I have brought my 10-mile long run times down to 1:15. I am doing 1K repeats (4 currently) in 3:54-4:00 with 2 min jog……. Goal is to work up to 8 of these. My hill work is going well. A hill I used to have to walk on in February I now run up 6x.

Another indicator of my fitness is a workout that I did yesterday. 5K run 21:50 followed by 1:15 on the trainer with 4 x 10 min FTP intervals followed by another 5K @ 21:45. I know that’s not too fast right now but I was pleased that I was able to close that last 5K faster that the first one and run the fastest mile of 6:49 on the final mile. Eventually I hope I can get those 5K’s down to 20 min or better and run some 20 min FTP intervals on the bike in between. Getting my triathlon 10K under 40 minutes is a goal here. For a 50 year old, that would be a decent close.

My body weight has dropped to 161lbs and body fat 15%. It’s a long process. I haven’t done any long bike rides or runs so it’s harder to melt the fat away. My goal is to drop another 7 to 10 pounds by September and get the fat percentage less than 10%

I’m enjoying seeing my improvement and the progress that is occurring. That in itself is motivating. I try to make each workout a little harder and sometimes longer. Each workout builds from the previous and I’m keeping a close eye on fatigue and recovery. I’m starting to think about racing again. I’m not in race shape yet but Branson 70.3 in September has caught my interest. It’s close by and it has a difficult bike course which should be a great prep for Maui Xterra the month following.

More updates to follow as I continue to get fitter ;-)