Friday, April 30, 2010

Rested = Great workout

I'm over the fatigue.  It demonstrates the importance of sleep & rest.   As much as I love skiing (& I really do love it) it requires me to get up early (I'm talking 4:30 am) in order to get my workout in.  That means having enough discipline to go to bed early every night.  Therein lies the problem!  I don't mind early but 4:30 means I must be asleep no later than 9:30 and that's tough with basketball and good movies and especially time with my wife.

However, now that it's 'the off season', not only can I stay up a bit later, I can usually sleep in as long as want or need.   The means I'm really rested, more awake, and usually excited about an unhurried workout.  Today was a prime example.  It felt good and I was really enthusiastic about it.   Result: A really great workout, followed my a nice hot shower and (my fave) a leisurely breakfast!  Oh yeah, it helps that I'm retired.

It's late afternoon as I write this.  I've been to the golf course for some putting and chipping practice.  I've had my afternoon protein shake.  Best of all, I can still feel the pump from this morning's workout.  I'm excited about the rest of the spring and summer.  I'm can tell from my run yesterday and my workout today that my fitness is at a very good level.  The reflection (abs are nice!) in the mirror shows that, despite being 6 lbs heavier (I'm also stronger) than I was at the end of last year's racing season, I'm really lean.  As my level of activity (bike rides & longer training runs) and the intensity of my race training increase, I should get really, really cut.   I love that!

Thursday, April 29, 2010

Back On The Road - VCM Training.

The rest paid off well this morning.  Running with my training partner was an added bonus.  As usual, I started slowly while my partner (brother)  bounced around showing me how much more energy he had than I.  But, as I am wont to do, I hung in there and found my groove at about 5 miles.  It was nice timing as I finished with lots of energy.  Eight and a half miles with a good finish is just what I  needed.

It's rest (except for resistance training which is mostly upper body and core) now until Sunday's tune-up race (The Sap Run).   Well, maybe a little bike riding.  

My partner looked good at the end.  It's looking good for The Scarecrow & The Cadaver.

Wednesday, April 28, 2010

All Rested & Feeling Good!

Sometimes the best medicine is just rest.  A day off and a good night's sleep and I felt great this morning.  I had a full, no holds barred, resistance workout this morning.  No time pressure, no fatigue and it felt great!

I also achieved some peace of mind.  I am so averse to excuses for not exercising that I sometimes don't rest enough.   I've overcome the 'I don't have time' excuse.  Of course it does happen but it's rare and never during routine days.  Travel days when I have to be at the airport at 6 am and arrive at my destination at 9 pm, of course.  Those are rare.  No, my difficult decisions are nearly always about fatigue.  I hate to give in to fatigue but sometimes it's necessary.  Yesterday was a case in point.  

Can't wait to run tomorrow.  Racing on Sunday so I'll have to be careful not to overdo.

Tuesday, April 27, 2010

Dichotomy

got up at 5:30 intent on running with my brother.  I felt very tired but thought that a bit of breakfast and moving around would make it pass.  No a chance.  It got worse so I begged off  (that was hard, I hate to let him down) and went back to bed.  Slept till 10am. All the travel, especially driving, road food (poor choices at 'Cracker Barrel'  (have you seen their menu?) all caught up with me.  

My biggest weakness may well be pushing to hard and expecting too much.  I paid for it today.  Feeling better tonight as I write this.  Listening to my body always puts me in a dichotomy.  I'm afraid to give in too easily and feel like I'm making excuses.  The result is I tend to over do it on occasion.   Err on the side of caution too often and you get fat and out of shape.  Maybe.  Push too hard and you get sick or worse.  

Still learning.

Monday, April 26, 2010

Travel Home

Tired today after 2 long days of driving.   We drove over 1000 miles to get home.  I got a nice workout this morning although the fatigue from being behind the wheel for 2 days was evident.  

Several of my fellow travel companions are fans of 'Cracker Barrel' restaurants so we stopped there for lunch yesterday.   I had to settle for a house salad for my lunch as there were no other healthy options from a menu laden with fried foods.

It astonishes me how people eat.  How can people be so indifferent to their health with so much information in the news about obesity, I wonder?

Friday, April 23, 2010

VCM Training

It's Friday here in Salvo, NC.   I got up at 6 and went through my stretching and resistance training, abbreviated as is it without my home equipment.  Still, I got some good work and it will suffice until I get back home.  Then I took a short (4.5 mile) slow run with my friend Tup.  That got my week's mileage up to 40 miles.  Very nice progress with 5 weeks 2 days to go.

Tomorrow & Sunday are travel days.  Monday I'll be back in the home gym and maybe on the golf course.

Counting down the days.  We'll be ready!

CDC Calls for Nationwide Anti-Smoking Plan


CDC Calls for Nationwide Anti-Smoking Plan

About 46 million Americans smoke, and close to one in every hundred, or 443,000, of those smokers die every year. A nationwide anti-smoking plan that imposes the same measures to prevent and curb smoking from state to state is the best way to persuade Americans to cut back, a new report from the U.S. Centers for Disease Control and Prevention found. "From the numbers it's the leading preventable cause of death," Dr. Thomas Frieden, director of the CDC, told CNN. "As a doctor I have cared for people with cancer, with chronic lung disease, people who have to gasp for every breath, and I know that behind those numbers are people and lives." Smoking rates vary dramatically from state to state: More than one in four people smoke in West Virginia, the state with the highest rate at 26.5 percent, while Utah has the lowest rate of smoking at 9.3 percent. Some of the strategies that the CDC recommends for preventing smoking include raising tobacco prices, offering assistance to smokers who want to quit, passing smoke-free laws, and curbing tobacco advertising. "As an example of the success of these strategies, the CDC cites the state of California, which has one of the oldest comprehensive tobacco control programs," CNN reported. "California cut adult smoking rates from 22.7 percent in 1988 to 13.3 percent in 2006. That reduction in smoking accelerated the decline of heart disease deaths and lung cancer incidence in California, compared with the rest of the country."

Thursday, April 22, 2010

Talk to your husband about obesity

http://www.huffingtonpost.com/stanton-peele/michelle-talk-to-your-hus_b_548394.html

Vermont City Marathon Training Run

Still in Salvo, NC, Outer Banks, Cape Hatteras.   Temperature upper 50s at 7 am with a light breeze.   Course very slight uphill on the way out with the breeze at my back.  In other words, almost ideal.  Maybe it's why I felt strong again today and was able to run 12.5 miles again.   My friend Tup got me started by going the 1st 3 miles with me.  After that it was step up my pace for negative splits and get some good training in.  

I'm feeling pretty good about where I am in my training right now.   We'll be ready.

Head Hunger

Interesting perspective:
http://caloriecount.about.com/coping-head-hunger-b414384

Tuesday, April 20, 2010

Vermont City Marathon Training Run

12.5 miles this morning on rte 12, Outer Banks, North Carolina. Gentle breeze, 60 degrees, felt fantastic.  Great breakfast afterward.  Yes, indeed.  The Scarecrow & The Cadaver will be ready!  5 weeks & 5 days to go.

Monday, April 19, 2010

Vacation workouts

On vacation.  It's fun to get away and enjoy the company of good friends.  But it always presents obstacles to working out and nutrition.

My last run had been an easy 8 miler with my brother & training partner on Thursday.  Friday was the start of travel and we drove all day.  Since we started early with a plan to go long I opted to skip my usual early morning  'get-up' for a workout in the basement gym.   I did this for two reason:  I wanted to conserve my energy for the long day ahead & I was overdue for a rest day.  Saturday was much the same:  on the road, early start and lots of driving ahead so I planned on resting for driving and making my run on Sunday morning.  It was a good plan.  I was really ready to run when I arose yesterday morning (Sunday).

My 1st thoughts were that I'd really like the flat terrain (different than Vermont) and the warm air.   Turns out that I don't like having my course be all flat..... too boring.   My legs don't like it either.  Seems the muscles like the varied terrain.  It must be the different muscles are working harder and then resting (a bit) as the slope changes.  It wasn't as warm as I'd thought either.  A cold wind was in my face for the 1st have of my 10.5 miler and that made it a bit less pleasant than I had expected.  However, the turnaround brought relief and the finish was much nicer as well as much faster.

Today, I managed an abbreviated resistance training session ( weights and other equipment are missing)  but I still managed to do some good warm-ups and stretching as well as some push-ups and some core exercises.

A little less than usual?  Yes, but I'll not atrophy in a week and I'll have renewed enthusiasm when I get home and on the regular schedule.

Thursday, April 15, 2010

Vermont City Marathon Training - Recovery Run

It's nice to run with your training partner, especially when he's kind enough to coming back for you even if it's just so you don't forget that he can run circles around you.  Yet, the time goes by faster and  it's nice to run a different course for some variety.

I'm still in recovery (I'm still amazed at how hard it was to just push my golf cart yesterday.)  from the hard run on Saturday and overdoing it on Tuesday.  So, the easy 8 miles was probably the smartest thing I could've done.  I'm feeling better now and I have a 3 rest ahead of me due to some travel.  I think I'll go hit some golf balls!

Wednesday, April 14, 2010

Happen to you?

http://www.active.com/fitness/Articles/4-Stages-of-Exercise-Burnout-And-How-to-Avoid-Them.htm?act=AFC-SocialMedia&Property=Active&Sport

Overdone

Turns out my hard workout yesterday was too hard.  My body revolted last night and I became ill.   I think it was just too much too soon.   This morning I felt better but I had a little less strength and a little less energy.   But, I really noticed it playing golf for the 1st time this season.  Pushing the cart, usually fun, was a bit difficult.  And I'm feeling pretty tired as I write this afternoon.  I'd better get a good night sleep because I have training run with my brother in the morning.  Yikes.

I am pretty happy with my golf though.  I had a rocky start not hitting the ball very well and making double bogey on the 1st hole.  Bogeys on 2 & 3 put me pretty far in the hole.  But, then I found my stroke and finished the remaining 6 holes in 1 over par.  Not too bad for the 1st day.

Tuesday, April 13, 2010

Childhood Obesity

http://www.huffingtonpost.com/susan-blumenthal/weighing-in-on-childhood_b_535605.html

Vermont City Marathon Training - Speed Work

Speed work sounds odd to me.  After all, I'm 60 years old and I've never been what anyone would call fast.  My limited success running foot races has always been about endurance.   Still, speed is relative to the individual and while what is fast for me might be ridiculously slow for someone else it is still important for me to do what ever I can to improve my version of speed.

So, today, I grabbed my stopwatch and headed for the track.  I ran 3 miles up the hill to the track to get warmed up.  Then it was a 1 mile just a bit faster than my anticipated race pace.  That was hard and made me realize that I still have a long way to go before race day.  Next, I ran a 3/4 mile a bit faster than that. Then a 1/2 mile a bit faster still.  And, still faster, 1/4 mile. Then, 1/8 mile even faster.  My legs are hurting now!  Finally, 100 yards all out.   Whew.

My times were disappointing.  I have a lot of work to do.  I have nearly 7 weeks to work on it.

I headed home, downhill, 3 miles to cool down.  It was harder than I thought.  But I got a some good training in.  My quads are protesting right now.   It's good for me.  Next week (once a week is the plan) I'll be faster.

6 weeks and 5 days to race day.   I'll be ready.

Monday, April 12, 2010

Winter is over

Winter is over and so are the time restrictions needed to get to the mountain in time to teach ski school.  Now I can run outside 3 days a week.  Now I can get a full resistance training workout 3 days a week.  I started that today.  Winter workouts were pretty intensive but I always feel rushed.  It felt good to 'do that little extra'.  Also, I'll be able to go for long outdoor bike rides again.   My stationary bike is great but being outdoors on a bicycle is almost magical.  I love to go for long rides.  I'm really looking forward to being in the Carolinas next week for some long warm weather rides.

The best things about the change of season is the great feeling, 'being pumped' that a great workout gives.  Today was my 1st Monday without skiing since December.  I miss skiing but I'm really feeling great today after my morning workout and the prospect of a long season of improving my overall fitness!  

Saturday, April 10, 2010

Vermont City Marathon Training Run

The Scarecrow & The Cadaver were on the road early this morning for a good hard training run.  It was a great example of the value of a training partner.  We both trained harder and better for the upcoming race because of the support of the other.

Today's run was 11.5 miles.  Our time was about 1 hr 40 minutes approx. 8:40/mile.   We started out quite slowly and built our speed as we went.  I had a slight lead and had settled into a nice coast into the finish when suddenly The Scarecrow blasted past me.  Boy did that awaken me!  From there on in it was push hard for both of us.   A great training run!

We will be ready.

Wednesday, April 7, 2010

School Lunches

http://www.grist.org/article/2010-04-06-why-even-the-childless-should-care-about-school-lunch

Hard workout!

3 days of skiing was, of course, accompanied by 3 days of apres-ski celebrating and that resulted in a 4 lb. weight gain.   I know it's mostly water (salty restaurant food and snacks & my body fat reading was still under 8%) but it still make the workout more difficult.

The real difficulty is, however, the mental hurdle when things are difficult.  I know that and it helped me endure through the workout and it gave me a real sense of victory over what might have been a day where I found an excuse to give less than my best.   Will power and vision prevailed.

Tuesday, April 6, 2010

Back home - end of season

3 days of intensive bump skiing at Sunday River is over.  I'm mentally wasted but my body held up really well.  Fitness pays!!

Back to my  routine tomorrow.   The break was fun and good for me.  I'll have renewed enthusiasm to workout in the morning.  Serious race training begins now!

Sunday, April 4, 2010

It can be done!

http://roomfordebate.blogs.nytimes.com/2010/04/02/what-it-takes-to-fight-obesity/

Ski all day

 No running today.  No resistance training today.   A day off?  Not a chance!  We skied bumps all day long and boy did we burn some calories.  

Variety is the spice of life and of fitness.  Go for it.

Saturday, April 3, 2010

11.5 miles

11.5 miles this morning. 100 minutes. About a minute/mile off my intended race pace.  Started doing speed & hill work.  Felt pretty strong.  8 weeks & 1 day to go.  The Scarecrow & The Cadaver will be ready.

Thursday, April 1, 2010

Harvard Medical: Living to 100

http://www.health.harvard.edu/downloads/Living_to_100.pdf?j=23192945&e=wayne.bombard@gmail.com&l=16223623_HTML&u=264743176&mid=148797&jb=3182

Good news

Kidney sonogram today.   Looks good.  Whatever the problem was it's gotten smaller.   Wants to see me in a year.  No restrictions.  

I had to fast for the sonogram.  I am unused to fasting (to say the least).  I got weak driving to the hospital.  It's amazing how important breakfast is to me.  So many people habitually skip breakfast.  Makes me wonder.