Recently in Other Cross-training Category

A few days ago I noticed an ad in our local paper that the bicycle shop around the corner is having a sale on all of this year's models. I bought an inexpensive mountain bike a couple years ago and find it a bit impractical for most of the cycling that I do. I have also been listening intently to a small group in my running club that take regular 80-120 kilometer cycling tours in the warmer months of the year. I've decided that I would like do that too, but not with my heavy mountain bike.

At first I thought about a racing bike, not top of the line mind you, but something that I could also use if I get the urge to do a triathlon sometime. But after talking with my cycling friends, most said that a touring bike would be more appropriate unless I planned on doing an Ironman anytime soon. So touring bike it is, I'll be picking up my new baby this weekend!

I spent some time last night catching up with work on my PC at home. After an hour or two I started getting really stiff from all the sitting, so decided to take a break. I contemplated going for a short run, but decided against it as my wife seems to think I have been running a lot lately (four times a week isn't a lot, or?). Then I remembered my long neglected rowing machine up in the shed...so upstairs I went and for the next 10 minutes I did some very active rowing that rid the body of any sign of stiffness. I added a dozen kettlebell swings and some pull-ups for good measure and was ready for another hour or two at the computer! I need to suggest to my boss that we set up a gym at the office, we could significantly reduce coffee consumption...

We received word that my brother and family that live in New Orleans were out of state during the hurricane, so no cause to worry. We also received word that the son of a good friend of ours is on his way to the Middle East with the military - we'll be praying for him Kim!

I find myself a bit stressed out about the Baden Marathon coming up on the 21st. I was going to (leisurely) run the marathon with a coworker from Switzerland who was running her first marathon, but life interfered and she won't be running the race. Like every year a large number of my running club will be running the half-marathon and a few the full marathon. For most this is the big race of the year and they have been training hard so they can do well. Somehow my languid "end of the season" attitude isn't compatible and in my feeble mind I now feel obligated to run a fast marathon as well.

I am pretty sure, based on my last marathon, that I really could run a PR race if conditions are right. The trouble is that my mindset is more in line with a slow 50-mile race, rather than a fast marathon, it's only too bad there isn't any 50 mile races around. Well, I still have 2-1/2 weeks to get focused, we'll see.

Where did the weekend go, I thought we were supposed to have more time during tapering? Let me try to catch up…

On Friday night my wife had a company dinner, so I went for a two hour run on my hilly course in Weingarten. It was a humid 26C/79F and sunny as I set out. I warmed up with a relatively flat kilometer, than started up the first hill. I hadn’t run any real hills for a couple week and felt this as I rounded the top and started down again. I ran halfway down than started up again on a portion of the 50-mile race course – the steepest portion! With the high humidity I was drenched by the time I got to the top – I hope it’s cooler during the race.

I continued over the race route for about 30 minutes, eventually running down a long steep hill in the full sun into the town of Johlingen. To the amazement of a couple dog walkers I then turned around and ran back up again. I heard a remark from one of them about being crazy to run in this heat…

I paused at the top of the hill long enough to drink some water, then headed back towards the cooler woods. I ran another half hour or so over the rolling hills, then headed back to the car, finishing in just over two hours. I ran at a slightly faster pace then most of my hilly long runs, that with the high humidity left me comfortably tired by the end of the run.

On Saturday it was again warm, sunny and humid, around 31C/88F. My wife got home late from her company dinner, so I tried to be quiet to let her sleep in. I picked up around the house and did the dishes. It was a nice day so I decided to grill lunch, steak, bratwurst, peppers and potatoes. Later in the afternoon I decided I needed to work off some calories, so went for a bike ride, around 28K/17.5 miles.

When I got home my wife wanted to look at camcorders, so off we went to the electronics store. We ended up buying a Sony DCR-SR 35E, which had good reviews and seems like a decent mid-price camcorder with a harddrive.

On Sunday the temperatures again shot through the ceiling (33C/92F), and the humidity was worse than Friday. With it becoming even more likely that race day will be more of the same, I decided some heat training should be on the agenda, so I implemented my patented (not really) technique:

1. Sit for 3 hours in the sun and bake.
2. When the humidity is at its worse, e.g. when the thunderstorm clouds start gathering in the distance, go for at least an hour run on a sunny asphalt bike path.

I made it back just as the first raindrops began to fall…and I was pooped…it was hot! A couple of neighbors were eyeing me strangely from their shady lawn chairs as I ran up to the house – my clothes were soaked and I was dripping streams of sweat…anybody want a hug ;-)

This morning is again super humid and the storm clouds are moving in. The initial weather report for this coming Saturday’s 50-mile race is 24C/75F and cloudy, I can only hope. If not then I know that I can handle the heat, I only need to keep the pace down and drink like a fish.

Have a great week!

Saturday at 5:00 p.m. I met members of my running club at our trailhead for a run. Normally I don’t run on Saturday’s with the club as I do my long run on Saturday morning, but I did my long run on Friday night in preparation for the upcoming 50-mile race. My legs were a bit tired, so I showed up early and warmed up with a 7-8 minute run before heading out with the group over the 11K loop.

I fell in with the mid-pack group, several who were recovering from races, including the Mannheim marathon that I also ran. We started out at an easy pace, around 6:12/K (10:00/mile). I was in no hurry, my legs were still recovering from the almost 3-hour hilly run the night before (and the marathon the week before). After about 5K those recovering took the shorter route back to the trailhead and I continued on with a couple of the guys who wanted to run the entire loop.

We seemed to immediately pick up the pace, which kind of worried me, but my legs held up as we cruised around. We did a faster 2-3 kilometers, whereas I fell several paces behind, than backed off again, whereas I caught them again. I didn’t watch the time for each individual kilometer, but we ended up averaging about 5:25/K (9:00/mile) for the last 6K.

I ended up with 80K (almost 50 miles) for the week, not bad for a “recovery week” after a marathon. I attribute this to running the marathon at about 45 seconds/mile under my normal marathon pace, which allowed me to recover much faster. I should mention that my legs are not fully recovered, but enough to continue my training anyway.

On Sunday my legs felt good enough to do some cross-training. I decided to do some cycling, whereas I cycled around 40K (25 miles). This gave my leg muscles a good workout, but without stressing my running muscles. When I got back I also did about 10 minutes of rowing, whereas I used the upper body as much as possible.

This evening (Monday) I want to run around 20K at marathon pace, we’ll see how the legs hold up. Have a great Monday!

Yesterday I had intended on meeting a few people from my running club for a run, but got home late from work, so headed out on my own. I was hoping for a tempo run, but as I started out I knew my muscles were still aching too much from Saturday’s long run and Sunday’s Crossfit session. After 10-15 minutes my muscles loosened up some and I was at least able to run a few 8:00 minute miles before finishing my 9K/5.5M loop in the dark.

I have been looking at different cross-training possibilities over the summer and have decided to give Crossfit a try, which has become obvious if you have been reading my posts for the last week. I have tried to do weight training, supplemented with swimming but find lifting free weights to be a bit stale. The diversity of exercises that Crossfit offers, as well as the severity, is quite refreshing. I look forward to continuing the program at least until race season begins, and from there we’ll see.

This afternoon was bright, sunny and in the upper 80's. My knee was feeling good, so I decided to try an extended walk. I walked part of my normal running route covering around 12K/7.5M at about a 11:00/K (17:34/M) pace, which I consider to be okay considering I still have my stitches in the knee.

I'm heading to the doctor on Monday before work, I hope he share my feeling that it is time to take the stitches out.

If all goes well I want to try to run a few miles at least by Tuesday night, but I'll see what the doctor says and how my knee feels - I'd rather be a bit overcautious than to do too much, too soon.

Have a nice weekend!

My knee seems to be getting more flexible each day and I only have a bit of pain when I have to traverse too many stairs or uneven ground, e.g. when I take the train to work and back. After dinner last night I was feeling fat so as my wife went upstairs to study, I headed out for a walk. I headed out over the first couple kilometers of my running route, which are mostly asphalt covered and even-surfaced. I tried not to bend my knee too much as I walked and before I knew it I had 5K behind me and was back at the house, no trouble at all.

I have a theory that I must have some tissue damage or something in the knee as I have pain in the knee itself from time to time, as opposed in the location of the cut. I know I hit the ground pretty hard with both knees when I tripped a week ago. I was also thinking about the tripping incident – I tend to believe now that one of the main reasons that I tripped was because I was still nursing a pulled muscle in the other leg which was causing me to shuffle as I ran, e.g. I wasn’t picking my feet up as much and my stride was deceased. I guess the lesson to learn here is to try to stay on more even paths while healing.

So tonight I want to do some more upper body weight training. I am also thinking about different resistance exercises that I can do for my good leg – got to keep those muscles toned :-)

If my knee feels up to it I will probably keep walking every other day, if nothing else this perks me up and burns a few calories too. I have been maintaining my weight this week, but I want to lose at least 5 lbs. before my marathon in mid-Sepetember! Got to have goals, right.