Power It Up!

Over the weekend, I installed a set of PowerCranks on my road bide for the winter training season.  If you're not familiar with the PowerCranks, "It integrates a one-way clutch in each crank-arm of a bicycle and each leg can drive the bicycle but one leg cannot assist the other.  This forces the use of all the muscles of the lower extermity and may core muscles in a balance and coordinated fashion"

I decided to take two bikes to spin class last night, just incase the PowerCranks got the best of me.  It took a while to get use to them, but I eventually got the hang of it and settled down in for the 2 hour class.  One hour into the class, jonnyj decided to do 3 standing sets of 10 minutes...well that was the end of my powercranks...just found my weakness with the cranks.  I quickly swapped out the bikes and was back on track with the class.  I am planning to put the bike on my trainer to get some more practice in before Thursday...and of course I am looking forward to Thursday spin class.  Power It Up!

"Focus Daniel-Son"

As I move into off season training, I will be looking to next year's goals.  You must have goals...it's a necessity for us triathletes.  It's easy to lose sight of why we do triathlons...is it about the new bike or race wheels...hmmm?  If we focus too much on the external aspects of the sport, we can lose sight of the more meaningful reasons we participate.  So set your goals and start tracking towards them today (as I'm looking into the mirror).  There are seven type of goals, specifically to triathlons, that I will be using for my training program.

1. Long-term - the ultimate achievement, i.e. Ironman Championship Race in Hawaii

2. Yearly - what do you want to achieve this year, i.e. certain race times, race placement

3. Race - how do you want to perform in next year's competitions

4. Feeling - how do you want to feel in a race, i.e. finish strong

5. Training - what you need to do physically, technically, tactically, and mentally to achieve your competitive goals

6. Lifestyle - what you need to do in your lifestyle, i.e. sleep, diet, work

7. Fulfillment - what do you want to get out of triathlons, i.e. improved health, fitness, friendships

So pen out your thoughts and then sit down with your coach to refine them into your training plan. 

Does Training Ever Stop

Alright, it has only been two days and I feel like I needed to get back on the 'training' train again...so away I went over to core strength training this morning.  I haven't been to core strength training since late August prior to the Ironman, so I really eased into the workout...well probably to 'eased' :).  I was surprised I did so well, being gone over a month...hmmm...body needed some rest.  Well body, the rest period is over!  As long as I stay healthily, my weekly plan looks sort like this:

Sunday - Long Run (10 - 20 miles)

Monday - Rest

Tuesday - Master Swim / Run 

Wednesday - Core Strength / Run

Thursday - Master Swim / Spin

Friday - Core Strength / Run

Saturday - Stretching / Spin / Run

That should get me ready for Boston!

Boston Qualified!

Yes it is true, I have qualified for the Boston Marathon on Sunday at the Twin Cities Marathon.  The day was a moderate 50 degrees and some rain...well maybe more than just some rain.  It started to rain around mile 3 and it didn't stop until mile 14 with the heaviest down pour around mile 11.  I was waiting for people around me to start dropping like flies around the half way point, but to my surprise the 3:30 pace group stayed strong.  

This was the first time I have ever ran with a pace group and it was a great experience.  It really took your mind off the grueling miles of the marathon and kepted you focused on why you were there!  George, the lead pacer, did an excellent job pacing and keeping the group focused...we were always ahead of the time.  He said something to the group that really motivated me...I am sure I heard it before, but it really hit home yesterday.  He said, "The last 20 miles was all about the training, the next 6.2 miles is all mental."  "Stay focused."  He was totally correct, I was there to get a 3:30 marathon time!

So around mile 22, I felt really good so I started to leave the pace group and hooked up with Kathy, she was the secondary 3:30 pacer.  She talked me through the last four miles and I finished the race with a 3:26, four minutes under what I needed...YES.

Time to roll down the "Scroll of Life" and check off the "Qualified for Boston Marathon".