Wednesday, February 4, 2009

Checking in

So every time I think I'm going to have a few minutes to sit down and write a post, I end up running off to do some workout. I don't remember 9 workouts/week feeling like so much last year. But then I wasn't seeing 6-10 clients per day last year, either.

Since I've been so long absent, let me just lay out for you what I've been doing over the past few weeks . . .

Not so much dieting as watching what I eat, actually. I want to be down 10 lbs and 5% body fat by the time base building is over. That'll put me at 140, 20% body fat. I can't wait to see what that does to my running.

Still setting my own training plan and schedule, although at this point I'd really like to hire a coach. But for now, that money needs to go into the bike fund. So looks like another year of self-coaching. That's what most of us do anyway, right?

Don't much care for it, anymore, so I've made my strength workouts as concise as possible. They consist of one-legged squats, deadlifts, (assisted) pull-ups, tricep push-ups, glute bridges on a stability ball, and a ton of core work. I don't know if it's making any difference, yet, but I do know that my strength training gave me a huge advantage last year.

Do I even need to say it? I was booked solid today (a mental health half-day is the only thing that afforded me the time to write this). I was booked solid yesterday, and Monday. I am booked solid on Friday. I do have some appointments still available on tomorrow. So if you're looking for a trainer, Thursday is your day.

Only occasionally.

Oh! And I even had a date a couple weeks ago! I know, it's outrageous. I was still home by 10:30, though.

So now you're all caught up. Not very interesting, I suppose. But I'm content. Even more--I'm happy.

And now that that's done, I'm off to catch up on all of your blogs . . .


  1. Funny, we swim 100 meters in the same amount of time!!!

  2. I cannot wait to get back into the pool, but sadly that has to wait until March.

    You have quite the busy life. I don't know how I am going to fit in my triathlon training with the rest of my life - school, hubby, baby, regular workouts - but I a, going to have to if I plan on even finishing the IronGirl.

  3. Regarding strength training - I went to a technical breakout session at the Midwest Multisport Expo over the weekend, led by Lauren Jensen (10 year professional multisport athlete, personal trainer, and physical therapist). She said something that blew my mind, and will probably change my workouts forever:

    When strength training with weights as an endurance athlete, ONLY ONE SET of each exercise, no more than 12 reps, and enough weight to be near failure by rep 12. If it's not difficult by rep 8/9 and near failure by rep 12, you're not using enough weight.

    I've been following that advice this week - so far, with less time spent in the gym, my strength training sessions feel far more effective. We'll see how it progresses over the next couple weeks.

    By the way - I'm gearing up for my first 70.3 this year, too, so i'm following your progress with special interest.

  4. @Me: Well actually, the pool at my gym is not quite 25 yards. It's 23.66 yards. I know. It's weird. But the other branch has a 25 m pool, and somehow my times end up the same there . . .

    @TT: Oh. my. gosh. I have been lucky to find any time for my own workouts this week. I'm going to have to start scheduling them in!

    @Irene: I don't know how normal people do it. I practically live at the gym, and I still find it hard to get all the training in. Ultimately, it boils down to love; if you want to do it, you do it.

    @Roy: What was the reasoning behind one set at 12 rep max? I'm all for efficiency, which is why my routine is currently so limited. But did Jensen give any further rationale for limiting weight lifting to that protocol?