2014 goals and the triathlon lifestyle

This post has been percolating in my head for weeks, if not months. Pieces of it would come and go with no thread to hold them together. I wasn't ready to put the thoughts "to paper", so they stayed in my head. Bouncing, growing, changing all the while. Most times I was too busy to flush them out, some times I was too tired to make sense of them.

This triathlon thing has gone from a weekend warrior hobby to my lifestyle. Not a day goes by without me scheming and plotting about the next big race, a PR, even a minor training goal. Each week is planned into a Google calendar, each day roughed out by the hour so I can fit everything in.

So many things change when you've lived like this a few years. How can I sum them up in a blog post? How to I convey to anyone (including myself as a reader years from now) how this all feels?

Well let's not get too overwhelmed by all these thoughts. Let's start with how I'm feeling right now about 2014.

Lifestyle goals started this year:
Be more active. Doesn't that sound funny? I'm running 50+ miles or training 12+ hours a week and I'm looking for more activity?! I'd read that even leaning against a wall can rest the legs. Advice I took too literally, and got into the habit of investing the 1-2 hrs/day of training followed by being off my feet as much as possible in the remaining hours. Another Bee Binary, I guess: All Or Nothing.

In mid-2013 I started incorporating activity into my weekdays. I started commuting by bike again. I added stair climbs when I could. Working on the 7th floor of a building gives ample opportunity! Sometimes I'm carrying items not safe for stairs, but when I can I step-step and skip the lift. This was only hard at first, after a few weeks I was still tired but looked forward to the rush of movement.

The other change I made was changing to a standing desk, again as much as possible. This backfired at first. Even though I tried to gradually add hours to the standing day, I did overdue it a bit over the summer and ended up with sore feets. It was likely a combination of bad shoes and too much too soon. While I don't stand as much at my desk space nowadays (the computer hardware is poorly placed, leaving me slightly slouched) I do stand more at other times. (Although I think I'd benefit if I sat more to eat!)

Better sleep. I use heavy drapes to create a dark cave with minimal distractions. And I set an alarm on my phone to act as a reminder to shut down and head to bed. Recently my sleep schedule has been an 8-9 through 4-5 solid snooze-fest. It feels great, and it's better recovery than leaning against a wall!

No Forced Feedings. Another funny. But I've been in the habit of making myself eat what I thought was an appropriate amount of food so I wouldn't lose weight. My body weight has been mostly constant for years, maybe due to this habit. But I'd go to bed so full I'm sick, or eat a breakfast that left me uncomfy for hours. I stopped doing that, and went more by feel. If I missed a meal or ate less, I didn't worry about it. To my surprise I rapidly lost a goodly number of pounds, and I feel better for it all! I'm not wasting away or famished.

Being determined instead of stubborn. A Bee Binary. My fatigue levels and mood generally dictate this - my inability to recognize that my plan is not working for me and that I need a change. Sometimes I get mindlessly wrapped up in whatever is directly in front of me, and I can't change the gears in order to address what is next or more important. I'm getting better at stepping back from a bad Zombie-Brain moment to examine why I'm doing what I'm doing, and how to improve on it. A good example is going to the pool and being dead set on swimming the prescribed sets, when I know I need to step back and do some drills.

Still some work to do on these: Climb 4 stair sets instead of 2 or 3. Get away from the kitchen counter and stretch on the floor. Better yet, get away from the kitchen counter and its uncomfy bar stool chairs and really get the feet up to rest. Set a reminder to not sit for more than 15 mins. Use brief wait periods to stretch the back and arms, walk to see some sunshine instead of sitting. And the Forced Feedings do continue to some extent, one example being the other night when I overate on salmon thinking "I needed more protein".

Lifestyle goals for starting now:
Walk on water: I can go hours at work or home without drinking. So a new goal is to sip from all those water fountains I pass by all day. I tend to dislike water bubblers - cold water, drippy chin, and potential disease - but I can do this. I already am, I started yesterday!

Give me a bigger bowl: My biggest problem in cooking is that I always grab a bowl or pan that's too small. Or I start working at a bench or counter top too cluttered to work effectively. Or, more to my triathlon point, I set myself up with a tight schedule, messily packed bag, or disorganized plan that keeps me from hitting my training goals without hurry, rush, stress, and loss of either food or time. Instead I should be prepared with both packing and scheduling to give myself enough space to enjoy the time I have and make the most of it.

Dig deep: This is perhaps a duplicate or extension of being determined and not stubborn? But it involves more of the 'Reason Or Excuse' Bee Binary. Like my swim on Monday - I didn't move fast through the morning, didn't want to go to the pool, didn't want to go to work. Why not? Was I poorly fueled? Low on carbs or hydration and cranky? Was I trying to avoid something like cold water? Did I not have an effective plan, did I overreach and overwhelm myself? I'd like to learn to step back and fix things like this, as they can impact on my mood and outlook. Dig deeper and find the real source to avoid that feeling of forcing myself to do something.

Reduce screen time: This one could be hard, as I'm typing this at a screen!! But what I'm really referring to is the useless screen time. Sure I have lots to do online, between my personal goals, Club chores, and work. But I tend to mindlessly browse the web when I'm tired during the late afternoons, when I could be playing with the dog or getting housework done. It seems to put me into Zombie-Brain Mode, it wastes time, and it leaves me standing at the kitchen counter, usually mindlessly eating a meal. So my goal is to just set a reminder to enjoy it a few minutes, then get going. And no walking the halls staring at that stupid phone all the time! I've reduced this lately and I'm liking it.

Finally, and as a build on the above point - Fix mealtime! Oh man this has been a goal for what seems years. I mange-mange through most meals: hurried, surfing, standing, mindless, no plate, sometimes no utensils! Then I get done and can barely remember what I ate. Take this morning's brekkie for example: apple, sweet potato with ghee, piece of chocolate, with coffee and surfing. Then a trainer ride. Then zucchini, pepper, eggs with surfing. Then a bit of portobello mushroom, then picking at some turkey, then picking at some meatballs, then feeling sick...  It's the follow-up picking and manging that gets me. I don't feel satisfied. Oh, and I'm not drinking water during the meal. This sets me up to drink water afterwards, which feels awful on a too-full stomach! This goal sounds so simple, but it must not be because I've set this goal over and over and over, only to fail. Why? Dig deep here... I think it's just a bad habit!

I'm sensing a pattern here...I seem to be wasting a lot of time, and feeling guilty about it. I wake up then sit around and surf. I sometimes slowly move through what was supposed to be a well-orchestrated morning. I get to 2nd brekkie and lose focus. I feel guilty about this and get mad at myself. I get resentful of having to go to work (probably because I can't waste time as much there...). I get tired at work, lose focus, ignore somethings that need to get done, and waste time. I get home hungry and tired, then stand around to eat a meal in a hurry before walking the dog. Once home again I'm still in time-waste mode, I stand around doing more screen time that isn't effective or necessary.

So....it seems a nice coincidence that tomorrow is January 1st and it's a New Moon day. Then 30 days later is another New Moon day. 30 days....get it?! What about a LifestyleWhole30? Just 30 days of putting these new ideas to work so see what I can fix and improve on. I doubt 30 days is enough for a complete overhaul, but it's a great start. I'm not usually the New Year's Resolution type, but I do love me a good challenge, so here goes.

Some specific suggestions:
1. Set the reminders to get up after 15 minutes. Use it to get moving and get re-focused.
2. Change some of the screen time to scheduling and packing time.
3. Walk down the hall or down a few flights to find a water fountain.
4. Sleep in instead of surfing if that's how the morning can be structured.
5. Be honest with myself, and start addressing my slow mornings, Zombie Brains, and bad habits. What's driving them?

OK so speaking of which -- I've been sitting for quite some time (at work, no less!), I need to pee, and there's a water fountain on the way there...

Why are my legs sinking in the water? Things to work on:

Some potential explanations based on some internets research:

Holding your breath underwater causes too much buoyancy in the chest - don't think that's me.
Kicking from the knee, inflexible ankles - probably not me.
Head too high - could be me.
Flexing through the core, aka crossover - could be me.
Pushing down at the front of the stroke - very likely a source for me.

I have a horrible catch. Things I'm reading suggest bending the elbow to a vertical arm position immediately after the arm is extending. Or maybe a better way to put it - considering my "stalling" problem - is to extend and go vertical in one smooth motion.

A nearly WasGonna Swim

STRENGTH 40-45 mins of Back & Biceps and Abs
SWIM 45 mins and 2100y: variety hour of 150-250-350-350-250-150 as 50 swim/25 choice

Today was nearly one of "those" days in which I have things all planned out, but all my plans fall apart. Nearly one of those days. Nearly.

I woke up early as usual, but this time DH was up early too! But he wasn't training, he was preparing for his trip to CA. I hung out with him then went upstairs for some upper body P90X. I wasn't really into it, wasn't feeling the burn, but I was compelled to finish. The plan was to quickly walk the dog, get to the pool, then get to work before 9am.

I finished my glamour training....it was still dark...it was COLD (10F)...so things didn't happen quickly. It was 8:30 before I got out the door and in the first few turns of driving I still wasn't sure. Should I go to the pool now and be done for the day? Or should I get to work, earn that paycheck, and see if I have time to swim later? Missing my swim would be my punishment for a slow morning. Or would it be a reward to not have to swim and be in the cold locker room?

I decided a few turns later -- swim now. Get to work a little later, skip lunch, work a little later, and when I'm done, I'm done for the day. Besides, I don't have to swim the full 2400 yards like the plan says, I can swim part of it and still benefit! I don't have to be ruled by my All Or Nothing mentality!

Thus far my morning was dragging, full of mental sludge and lacking in momentum. But once I jumped into the water it all seemed to melt away. I shortened the WU and thought I'd at least get 30 mins in. But in the end, I finished all of the main set, mixing swim, kick, and pull together with off strokes and drills to break it up and let time just slide by. Before I know it, I'm itching to finish the entire main set and nearly 50 minutes had passed.

The trade-off is that now I'm late for work. But at least I'm in a good mood. I'm smiling, happy, seeing a lot of positives about the day. All it takes is a little drug hit :)

Christmas Week

Monday SWIM 30 mins and 1400? yards; STRENGTH 30 mins upper body
Tuesday BIKE 1hr and 18 mins; RUN 4 miles
Wednesday RUN 40 mins and 4.5 miles
Thursday SWIM 60 mins and 2400y; RUN 45 mins and 5 miles
Friday SWIM 30 mins and 1300y
Saturday BIKE 1hr and 18 miles
Sunday BIKE 90 mins and 27 miles; RUN 6.3 miles in 60 mins

I had debated delaying the start of ironman training until after the holidays, thinking that being dedicated to training would pull me away from family time and holiday activities. I'm glad I didn't, because as this week shows I was able to to balance it all out and still get 9 hours of training in.

The Monday swim is one I forgot about until Friday night! I can't remember what I did, but very slowly I was able to remember that I did in fact get to the pool and swim.

The Tuesday run was in 6F weather. Brrr. Wednesday was an energy burner on Christmas Day up the school road and back.

Thursday was the post Christmas energy burn, the swim at the ILV-YMCA highlighted a swim problem to work on: my legs are dragging too low. The air above the pool was cooler than the water, so much so that I was able to use the cool feeling of the air to detect my feet being above water. Nope, not much even when I tried! I worked through the 400's as 100 kick-200 swim-100 pull, focusing on my legs and stroke rate. The run was on a treadmill so I could do the speed work pyramid: 4 5-min intervals with each interval having a longer hard time.  This felt really good, so good in fact that I repeated the final 1'hard/4'easy interval.

Friday was just a swim for extra time, this was the swim before which I banged my left knee into the bench in the locker room. Ouch.

Saturday as a gorgeous day, but most of it was spent driving back to STL and running grocery errands. So even though it was 60F out (OMG!!) I didn't get the ride outside or even during daylight. I did it indoors right before heading to bed. Sure I could have skipped it, but I had energy to burn and the urge to do it.

Sunday I got a late start, doing cook-up work before the ride, then waiting 2-3 hrs after that for the run. It was cold again, and windy. I never really felt warm on the run to TGP.

Great week! On to week 3!!

First iron weekend

Saturday RIDE 28 miles in 1:35
Sunday RIDE 18 miles in 60 mins, RUN 9.6 miles in 1:44 (9:15 m/m)

The weekend was raining (at times snowy), cold, wet, windy. It would have been a lot to ask to have the first winter weekend be all outdoors maybe, but after yesterday's 65+F weather you'd be silly to not at least hope a little bit...  But no, the warm weather rode in ahead of a major storm system.

Saturday's ride was the first in months (all summer too?) that I've dedicated myself to a 90 min workout of specific goals. The majority of the ride was ILTs and VG sets -- drills and gear changes -- the time goes by fast with that distraction. Then a 30 min even effort time trial, I aimed for the same pace as a ride earlier this week: 9.5 miles covered. This all felt easy breezy.

Sunday was another cold wet day, and ideally the ride would have followed the run. But winter days aren't always ideal. I get up at 4am, the sun doesn't get up until 7am. So I switched the order to ride in the dark a bit. This ride just focused on a steady aerobic effort.

The run was supposed to be only 55 mins (and the ride only 30 mins!) but at mile 3 I was feeling so good I thought about extending to 9 or 10 miles. It was mid-30's and windy, and I was as always over-dressed :)  I did a TGP out-n-back feeling light, fast, strong, and getting excited about the upcoming marathon. It's 5 months away still, but I can be excited!

What are my goals for the marathon? My 26.2 PR is 4:06 set back in 2010! I know I can improve on that, even if it does turn out to be a hilly course. But what kind of PR? This past summer has shown that even without my usual specific goal training plan times I can PR pretty nicely. I'd love to get under 4 hours, but geez that should happen anyway! The two stand-alone marathon's I've done were years ago and conservative. Why not shoot for 3:45 or 3:30?! That's not to say I'll hit that 3:30 goal, but why not think about it?! Well let me re-think about it!! CoolRunning says that's a 7:58 pace. LOL. I'm not sure I'm there yet. A 3:45 is an 8:35 pace. Maybe more do-able?

Or Think Like A Bumblebee...?

The Last Day Of Fall

STRENGTH about 30 mins and Plyos, and 2.5 mins of plank
BIKE COMMUTE 9.3 miles
SWIM 2000y in about 45 mins

This day was like a gift. I woke up to a 60+F degree day and I had only a few hours of work. So I took it! I rode into work for the first time all week and purposefully wore shorts. When I got to TGA, another cyclist came up behind me and asked about 'cross season!! What chatted the next 1-2 miles, I left with a smile at the awesomeness of how commuting opens us up to sharing the experience. Work went smoothly until a coworker pointed out that it was 66F outside, then I couldn't resist. I finished and up and left early.

I didn't get my swim done in the morning as planned, so now I had to work things out so I could get to the pool in the afternoon. We've all seen how this can go, the best of intentions become a WasGonna. Not today. Today was like a gift. I had lots of time!

Puppy and I went to Laf Square for an xmas errand, then the doggie and I walked after I had some grub. Sometimes I eat too much then worry I shouldn't. Sometimes I get distracted around the house and lose too much time. Sometimes I just change my mind.

This is an interesting thing that happens to me. My mind keeps nagging about the swim, gotta go, gotta go, gotta go. I get something like guilt if I don't go. Same for running, biking, whatever. Does this mean I really enjoy this stuff even when I don't feel like doing it? Does it mean I'm just after the next drug hit? Or does it mean I'm so stuck to my training plan that it controls me?

Either way, today I did the Monday swim I missed. 3x200 WU, then 5x200 MS, then a few more 200's. This swim felt good, and I felt particularly fast with the pull buoy tonight. I had a long form, a fast turn over, bubbles seemed to be flying by my ears. I couldn't get the feeling to translate over to the swim, but it's a feeling to work after!

Can I call this a long run?

RUN about 10.6 miles in about 90 minutes

OK first off, time to dust off the Garmin. Second, this felt damned good and I want more!

And yes, I moved the Thursday morning swim to keep spousal harmony and to avoid swimming three days in a row.

LC, EK, DC, DT, and CS on this run. EK and I talked the entire time -- racing, whole30, cross training, and more! Loved it! Mornings like this are like my own FB feed: I get all the news I need and updates and such.