Saturday, February 12, 2011
Hey, everyone, yesterday I completed a high cadence workout I do on my Cyclops trainer from time to time, here's how it goes:
After a 5 minute warm up, shift into an easy gear and hold your cadence at 95 for 5 minutes, followed by 3 minutes of recovery. Shift back into an easy gear and hold your cadence at 100 for 5 minutes, followed by 3 minutes of recovery. Repeat this over and again until you reach a cadence of 115. Cool down for 5 minutes (50 minutes total).
The first few intervals are easy but by the time you get to the 110 and 115 intervals it gets much harder. It's one thing to hold those kinds of cadences for 1 minute but quite another to hold them for 5 minutes. But the awesome thing about this exercise is that it makes my normal range of 90-95 seem slow! I plan to work very hard on developing a higher-cadence riding style this year so I'm eager to try this workout, and others, on the road.
One tip: when a particular cadence feels too high, just ramp up your cadence to a much higher level for 5-10 seconds and it will make your target cadence seem much more achievable. For instance, when I did the 115 interval yesterday I started fatiguing a bit at the 3.5-4.0 minute point so I just went up to 125 for about 10 seconds and it made 115 seem like a breeze!
Anyway, hope you like this workout, and hope you have a great day!
Friday, February 11, 2011
Yesterday I completed the second workout of the sixth week of the "Couch Potato to 5K" program--warm up, run for 10 min, walk for 3, run for 10, cool down. All day long I was excited to do this run and at some point it hit me--I'm excited to run! I've hated running all the days of my life and in a mere three months I've turned that around and now look forward to running--in fact, I'm sad that I have to take a day off today!
So how did this happen? Well, first of all, my main love is still cycling and I thought that this off season I would work up to a 5K as a way of improving my leg strength and aerobic endurance. I'm not a great climber on the bike and thought that if I could learn to run for 30 or 40 minutes I would certainly be able to endure the pain of climbing for those same lengths of time.
Second, I decided to have a positive mental attitude (PMA) and talk myself into enjoying running. In the early weeks of CP25K--which, by the way, I stretched out to last longer than the program calls for--I would often say to myself, "This is easy" or "This is fun" or "I really like running" or "I could do this all day." And what do ya know, eventually these things came to be true. I forced my mind to envision and push toward joy and success and my body followed.
Third, I did what I had to do to allow my body to adjust to the rigors of running no matter what the plan called for. So I added several weeks of walking before I actually started the program and only began jogging when I felt that my body was ready for it. Then I repeated several of the early weeks and didn't move onto the following week until I felt that I was ready.
In this way, I have now completed just shy of 2/3 of the program and feel confident that I'll be able to finish the remainder of the program in the scheduled time period.
The bottom line of this blog is that I just can't believe how much joy I'm getting from running! I can't believe it, and I'm so thankful to the Lord and to SP for this new gift.
Hope you have a great day and learn with me to let the mind lead the body!
Thursday, February 10, 2011
I exercise 6 days per week but three of those days I do longer and more intense workouts. Today is one of those heavier days but it feels more significant than usual because I've been dealing with shin splints, nursing them as well as I can, and I've decided to go forward with my scheduled run. So, with that in mind, here's the plan for the day:
1. 45 minute bike trainer workout--focusing on aerodynamic position and cadence today.
2. Core exercises: I'll complete one set of 15-20 different exercises.
Then a little later today:
3. Week 6 Run 2 of the "Couch Potato to 5K": warm up, run for 10 min, walk for 3, run for 10, cool down.
4. More core exercises.
5. Stretch and call it a day.
Thanks for reading, hope you have a good one today!
Tuesday, February 08, 2011
I feel like a little kid! This is the first time I've ever bought shoes specifically designed for running, and having tried them out I can say (1) they DID NOT make me run faster and (2) they made a big difference, especially in the areas of arch and overall stability. Here's what I bought:
The Shoe: Asics Gel-Nimbus 12. Love the stability, cushion, lightness, and comfortability.
The Insert: The salesman at Foot Locker talked me into buying some "upgraded" inserts, Spenco Polysorb walker/runner. I'm certain that his pitch was an exaggeration but I could readily tell the difference between them and the stock inserts.
Overall, I'm very happy and only bummed that I can't run everyday. Mostly I'm hoping that the new addition will help me to get over my shin splints which, by the way, are feeling better.
More about that tomorrow, hope you have a great day!
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