Training Basics

So I've written a couple "deeper" internal posts, so now let's get back to basics.

Training.....
I upped myself to 7 hrs for the past 2 weeks, primarily in zone 2 per Brett's instructions and my own motivation.

Got an email from Tam this week that she's going to be training me now and she put some workouts on Training Peaks for me.  Whoa.  Big change.  Not better or worse- but clearly I'm moving into intervals/hills/etc now.  

I'll still follow the same schedule in my week b/c I don't have a lot of flexibility.  So here you go:
Mon: elliptical at home in am and 30 min swim at lunch
Tues: bootcamp class- great instructor, who I always think about on Wed when my muscle soreness sets in
Wed: run/swim/bike at the gym for an hour or so.  I have the most flexibility on this day since I don't work in the am
Thurs: day off
Fri: time at the gym for an hour
Sat: 90-min spin class
Sun: day off (at least for another 3 weeks til ski lessons are done)

Even though Tam gave me workouts for this weekend, I'm sticking w/ my schedule b/c I don't have any wiggle room in my schedule and I need a day off.  Although it did feel good to get up into zone 3 during the spin class.

Moving forward I'll start getting outside a bit more and I'll need to plan things out a little.  It's easier when I stay in my established routine, but clearly this is not about easy.  It's about getting stronger and being ready for this summer.  here we go.....

Lady with the tight a**

I had an interesting mental image this past week during a spinning class.  But first, the set-up.....

Rewind a bit to last July.  I was in my first race of the summer- it was a sprint road race that I had done a couple of times 8-9 years prior.  I was curious to see how I did compared to my "pre-kids" racing.

Once on the bike (and thanking God the swim was done!), I fell behind a woman in my age group with an aerodynamic helmet, a bike that cost more than I cared to think about, and the tightest ass I'd seen in a long time.  And I should know.  I looked at her derriere for a good 8 miles or so.  I was pleased I kept up with her and then I finally lost her at a long climb around mile 12 as she zoomed ahead.  

I've remembered her for two reasons.  One, I was surprised at how fast I was able to go on the bike leg in general as I stayed with her.  Two, I was surprised I could keep up with someone who had the "look" of such a serious athlete- the fancy helmet, bike, gear, and a body to match.

And back to the present.

I started getting to a 90-minute spinning class on Saturday mornings a couple of months ago.  For those of you who have done long spin classes, they can be b-o-r-i-n-g if you don't have something to think about.  I pictured myself in races quite a bit during the classes, and often I saw myself keeping up with tight-ass-lady.  I was flying along, staying right with her, even on the hills.

Until this past week.

During last week's class I was pedaling along, seeing tight-ass-lady just in front of me.  Then without realizing it, I wasn't behind her anymore.  I was passing her.  It happened so naturally in my mind's eye, it took me a second to consciously realize the difference.  And then I smiled.  I slowly pulled ahead and left her behind.  I didn't see her again.  

That's because she was looking at me.

Breaking through the ceiling

I'm seeing some success with getting more lean thanks to changes with food, etc.  But then the last few nights I haven't been as motivated to avoid nighttime snacking.  I wanted to eat and I didn't really care that it might slow my progress.

That little voice that we all have inside of us says, "I don't care enough- I'd rather get instant gratification from eating right now"  Hmmm....well that's not going to get me where I want to be.  What's going on?

I'm figuring it out- I'm slowing my progress because I'm making progress.  Huh?  Yep, you heard me right.  Allow me to explain, because it's taken me a very long time to figure this one out myself.

My learned response to success is "Stop.  You've seen some success but you need to stop here to stay in mediocrity.  You're not allowed to fully succeed because you're not important enough for that.  You're only allowed to be mediocre, so eat at night and snack so you don't get any closer to your goals.  Other people's success are more important than your own.  You need to stay in the background."

Crazy- I know.  But that's what I've believed for, well- a long time.  In fact, I realize now that I believed that supporting others' successes is even more virtuous than making my own success a reality.   As if I'm more worthy by putting others' worth ahead of my own, and therefore making myself unworthy.

So I realized I'm eating at night to keep me from more success.  But now that I see that's what's been happening I can see it for what it is....Craziness.

I don't need to be content with where I'm at.  I can go further if I want to.

I've historically climbed partway up the ladder, reaching for a goal and getting partway there.  But then I hit a ceiling that stops me from going further.  The ladder keeps going higher- to bigger and loftier dreams and realities.  But I can't see what those realities are because the ceiling keeps me at "average" and prevents me from seeing excellence.  This is true in efforts to lose weight and improve my "relationship" with food as well as other areas- I often say "that's good enough".  Well, I don't want it to be just good enough anymore.

Now that I see the ladder going further on, I want to know where it leads.  I can break through the ceiling that's been over me and continue to climb.  Pretty cool, isn't it?

Damn, you girls are strong

That's what I heard this morning from my bootcamp class instructor as she walked past me and my partner as we started at a new station- was it the Turkish get-ups w/ weights, burpies w/ Bosu, or TRX push-ups?  I don't remember.  Thruthfully, the class is all a blur now- except for her comment.  "Strong girl" rang loud and clear.

And I've been floating through my day every since- minus the fatigued shoulders and jelly legs.

Training this month

Over a month ago I really did think I'd be posting blogs more frequently.   And I did- in my head.  I've posted blogs nearly every week in my head....too bad you all can't read my mind.  But if you did, you'd also know all my deep, dark secrets.  Oh the fun you've missed out on.

Anyways, highlights from the past month.  Where do I begin?

Easiest: physical changes.  I'm getting 5-6 hrs of workouts in each week.  A mix of spinning, running swimming, elliptical, and strengthening.  I've met w/ a swim coach 2x and my swimming is so different.  Gotten rid of the S-curve, reaching more, and starting to pick up my speed.  Even better- I'm doing flip turns.  I've got a ways to go, but so much better.  

I'm starting to play with nose breathing during runs and spins (obviously not swimming).  The idea being that nose breathing slows down your breathing as well as your heartrate.  If you can control your heartrate with breathing, then you'll be able to work at a higher level with less effort.  Well, that's what I've been told and I've found some info online about it.  We'l see, but going faster more efficiently?  It's worth a try!

Don't know what my training will look like a month from now, but I'm excited to see what I can do this summer.  Last year I didn't even start training til March and I wasn't running, swimming, or biking through the winter.  This year will be even better.

A few days into it....

A quick update-
workouts this week have been good.  A couple hour-long sessions on the elliptical and the bootcamp class yesterday- after which I couldn't lift my arms from all the shoulder work we did.

Planning on a short treadmill run today.

As for food, I'm keeping a food journal.  I've tried it before for a few days and then always drop it.  But Brett's doing it on Donelson Coaching and that's keeping me accountable.  I sure don't want to tell him I didn't stick with it when he's doing it himself.

And another part of this is the internal work- which is key for me (and for anyone else trying to change their relationship w/ food, whether you admit it or not).  Renee Stephens just published her first book, Full-Filled.  It's a 6-week program based on her IOWL podcast and weight-loss approach.  I've listened to Renee for a few years (thanks again to Brett and Tam), so there's nothing in the book that's new to me.  But I'm doing the program anyways b/c there's still plenty for me to change.  I sure don't want to look back at the end of the 6 weeks and  realize I didn't do everything I could.  But that takes time each day- for journaling, meditating, and getting into a support group.  Ugh- it's the support group that makes me want to run the other way.  Online is safer- a natural safety wall.  Talking in person about this stuff takes a lot more vulnerability.  But do I really want to make some changes or am I just making noise without really meaning it?  Hmmm....good question.  I might go get my journal out.

Happy New Years

January 1- such a natural time to start over and set some resolutions.  But really?  I hate resolutions.  They're attempts to do better that no one ever sticks with- at least not anyone that I know.  So I generally stay away from them.  However....

I am looking at the next step in my training.  I had a talk w/ Brett last night to ask him what I need to be doing over the next month in order to train for races this summer.  I'll be building my aerobic base- so lots of time at low/moderate heart rates.  I usually work anaerobically through many of my workouts.  So my response to him?  "That's so easy".....ha!  we'll see about that.  But it does mean two things:  

1.  I actually need to wear my HR monitor.  

2.  My workouts will be easier than I'm used to- no complaining there.

So here's my plan over the next month:

I have been loving a bootcamp class 1x/week and I've gotten to a couple spin classes lately- I don't want to give those up so I'm going to continue those and keep an eye on my HR.  I may go into some anaerobic intervals, but I like the classes a lot.  And the spinning gets my some time on the bike.

I received 3 private sessions w/ a swim coach for Christmas so I'll be talking to a coach and getting in the pool 2x/week.  (I haven't been in the pool for 6 weeks due to my work schedule.)

Running 3x/week for short runs (at Brett's recommendation).  I usually don't run in the winter, but I plan on getting it in- outside or on a treadmill.

And other workouts will be fit in as I'm able to- definitely some time on my elliptical watching Netflix will be a good choice.  In fact I already did that this morning for an hour.....  so I'm off to a good start.  

I'll be posting about my workouts more frequently here and Brett's started a food journal on his blog at Donelson Coaching.  Hmmm...online food journal.  Now that takes guts- don't know if I'll join him on that one or not.  But food.....that's a whole other topic.