Week 2 Review and a Funny Story

I'm about to hurt my shoulder.

I did a good job last week, if I may say so myself. 

Yup, patting myself on the back!

My goals for Week #2 were:

1. No cookies
2. Keep a Food Journal
3. Sleep Well
4. Stay Injury Free

Cookies:  I did well.  I had one on accident, literally.  During a meeting I was starving.  There was a plate of cookies and I grabbed one.  Only after I ate it did I realize it was a cookie!  I could've said, "In for a penny in for a pound," but I stopped there.

Food Journal:  Yes, and I'm glad I did.  I am discovering things in my diet that need refinement, some things surprising.  For example, I don't eat much bread (maybe 2 pieces a week), no potatoes and of course this week, no cookies.  Still, my carbohydrate intake was 68% and my protein was about 16% this week.  Perhaps increasing the protein will help with repairing muscle damage?  I've been quite sore this week.

Sleeping well...no problem in week 2.

Injury free, yup, good to go there too.

I completed all workouts, though the long ride was about 7 miles short.  I ended up riding my bike to Tucson, to my parent's house.  They lived 68 miles away and my ride called for 75.  That said, I averaged 21.5 mph, but the downhill nature of the ride and a tailwind helped!

I ran a total of 22 miles and rode 164.  I had two good sessions at the gym.  

Last week my weight loss wasn't as dramatic, which was good.  I lost 4 pounds in week one but just one in week 2.  The thing that concerns me is that in week two my body fat went up, while the weight went down, meaning I lost muscle.  So I'll be increasing my protein this week. 

During week three I will be resting a bit.  It's been over two full weeks since I had a day with nothing.  My long ride will be just 50 miles and I'll be taking it easy because this Saturday I have my first duathalon.  It's a 2 mile run, 16 mile ride, 2 mile run.  I'm hoping my hamstring will behave for me.  I want to compete but have no idea what to expect, how I'll do or anything.  Since I've been injured I've not done any brick training for a month, and I had just barely started. 

So, Week 3 Goals Are:

1. No cookies
2. Food journal
3. Sleep Well
4. Rest Well

Story time:

Yesterday I was at the University of Arizona with my family.  My daughters raise guide-dogs for the blind and the weekly outing was at the UofA.  While there I reminisced.  I remembered Larry.  Larry and I were both math majors.  Larry was a nice guy, short and squat, loved to talk, had opinions on everything, but was a nice young man.  As such, he wasn't so great with the ladies.

Then one day, the stars were aligned, or something.  It was a Thursday morning, like any other, at first glance.  Except that day, Larry was studying alone in the math building.  The usual crew, myself included, were nowhere in sight.  And yet, as it turned out, the day was exactly like all the others for Larry.

A squadron of cheerleaders showed up looking to cram for their upcoming college algebra test.  Larry was there, loved to talk, had complete mastery of college algebra, and was very willing to help.  Larry told the story ... he helped, the laughed, he talked, they touched his arm, looked at him, paid full attention to what he said. 

Then ...  he sneezed ...

and at that exact moment ...

FARTED.

He quickly collected his things and left without response.  His embarrassment was without measure.  But it was such a good story that he could not keep it to himself either. 

And making this a Disney story, Larry is a trust fund baby, who found a perfect match.  He's happily adjusted and doing well. 

With that said, happy running. 

It Starts Monday, I Hope

My butt will no longer be acquaintances with comfort after this weekend.  No longer will I be sleeping in and blowing off going to the gym before work.  On the rare opportunities to watch television, I'll be sitting, sprawling on the floor, stretching this or that and that the other.  Monday will mark the beginning of a twelve week training program for a 73 mile bike race.  It will be my first attempt at receiving a "platinum" medal, which would require completion in under three hours.

I've taken an idea from On The Bus Running, printed the training plan and posted it to my refrigerator.  For the picture, I've selected a trifecta of fridge magnets.  Take a guess at what the middle one is.

I go into this training fairly happy with the body fat I've trimmed in the past three weeks, but the weight hasn't dropped.  My cardio base is solid.  My mind is fresh and recovered from riding my first century race and first half marathon (within three weeks of each other) at the end of last November and early December.  I pulled my left hamstring (right one hurts too) sometime last week, which means I'll be limping into this training.  Not as planned, but that's okay.  It'll work out just fine.

The total plan calls for 2,056 miles ridden and a high week of 245.  In preparing for the century ride in November, I rode more, but the difference now is that each ride will have a specific focus, providing for higher intensity.

I created the plan from past experience (what works and to fit within time constraints) and ideas in The Cyclist's Training Bible.  However, the plan is dual purpose as I'm also going to be building a running base for my first marathon, in the winter of 2012.  I've been running about 25 miles a week, but would like to lower the mileage per day and increase the number of days running.  So, while I'm healing the hamstring, I'm going to work towards that end.  To further complicate things, in the first third of the training cycle I'm running a trail half marathon and my first duathalon.

Regarding nutrition...well, I'm going to have structure.  I've recently read Racing Weight and it's focus on nutrition for endurance athletes is superb.  I've purchased a huge tub of Accelerade.

And the best part is that I'll really get to push my new bike, the one I sold my Gibson to finance. 

I'm excited about the challenge!