Snow?!?! Again!! Tips to stay on track despite this weather.

Lets face facts.  This is the point of our training when it's time to ramp things up a bit.  Unfortunately, Mother Nature has been doing the same.  2014 has been nothing but below zero temps and snow storms every weekend.  It has been easy this year to get frustrated and even behind in our training.  As a Triathlete, winter can be a hard time.  So we get creative to keep workouts fresh and exciting.  All while doing most of the work indoors.  I thought it would be fun to share some sample workouts of mine that would translate well to running.  Adding some of these will help keep your training on track while keep things fresh in the gym.

Swimming
A dip in the pool can be a great way to improve your running.  You don't necessarily need to know how to swim either.  All you need is a pool and a kick board.

I've found that kick drills can be a great way to improve your running.  It builds strength in your hips and can provide you with that extra umpth when tackling hills in races.

All you need to do start at end of the pool.  Put your kick board in front of you like the video below and kick 25 yards to the other side.  You can stop with a 15-30 second break before heading back.  Repeat these for 30 minutes.

Spinning
Spin classes can be a great way to break up the monotony of indoor training.  You can find these classes at your local gym or a private spin studio.  I prefer the private studio as they tend to be more fun.  I get asked a lot about spinning during the winter.  I lot of people are curious about spinning, but are apprehensive about it being too intense.  Let me be the first to tell you, spinning is really only as intense as you make it.  Essentially, you dictate the resistance on the bike.  It's up to you to push yourself.  So, if you're new to it.  Don't worry about making it through class as you can dial back the resistance, but the only way you'll get better is if you keep it on or go harder in your next class.  Another benefit of studios in our areas is they are private, lights are off, and it's not a race.  Many studios are a sanctuary for your work out.  Not a place that fosters competition.  Spinning can help your running as not only do you keep fit, but your heart rate will be elevated like running.

Running
I'm sure everyone reading this has there own ways to deal with running indoors.  I keep things interesting with changing my runs up during the week.  I like to do 1 speed work session during the week.  Essentially, it consists of a 15 minute warm up at easy pace.  Then I do 6-8 intervals of 800 meters at slightly above my 5K pace.  I take a 400 meter rest between intervals and then do a short cool down afterwards.  If you want to add speed during the offseason.  This is the best way to do it.  Another change of pace I do is week is I start the treadmill at a decent pace and then increase the speed slightly each half mile.  I've found that adding these works to my treadmill routine spices things up from just logging miles away at the same pace.

I hope some of these sample workouts help if you are finding yourself in a rut or falling behind in your training.  There's no exact science behind these workouts.  They are just a sample of some things that have helped me with running and training.

Rite Aid Cleveland Marathon training: Weeks 3 and 4.

If I had a quarter every for time that I was thankful this winter for not doing a Spring distance race.  I'd be rich.  This continues to be the worst winter for training that I can remember.  I've managed to still be productive despite the conditions.  Look for a post later this week on ways you can still improve fitness while training indoors.  

My goal each block of two weeks is to build about 10% over the prior block.  Once I can get outside, I'll start to focus more on speed.  The past 2 weeks I did a much better job balancing running and riding, but I need start fitting in some swims.  I also need to mix in a day off once in awhile.  

Class photo from last Saturday at Psycle.  It was the instructors 1st and she's only 17!  Such an inspiration. 

Week 3

1/20:  6.66 mile run followed by a 18 mile ride brick.

1/21:  23 mile ride. 

1/22:  6.66 mile run.

1/23:  21 mile ride.

1/24:  21 mile ride.

1/25:  Speed work:  15 minute warm up.  6x800 at 7:53 pace.  400 rest.  10 minute cool down.

1/26:  23 mile ride.  

Week 4

1/27:  18 mile ride. 

1/28:  22 mile ride.

1/29:  4.23 mile run.

1/30:  20 mile ride. 

1/31:  Speed work:  15 minute warm up.  6x800 at 7:53 pace.  400 rest.  10 minute cool down.

2/1:  25 mile ride. 

2/3:  27 mile ride. 


Totals

15 workouts

246.46 miles

15,258 calories burned. 

Lost a 1 pounds and only 22 till 2014 race weigh goal. 

My 2014: The Chase

For most of the year we are very busy and often don't see friends who are training for different disciplines or on different training cycles.  So, the holidays are always a great time to catch up with everyone.  You can always script conversations.  They are divided into 2 parts:  How'd last year go and What are you up too this year?  This past year has been really good to me, except for a horrific bike wreck.  I put my main focus on completing a half ironman and I am happy to say that not only did I survive it, but I finished 2nd in my age group.  I will spare you further details on last year, because I want to talk about 2014 today.

I was lucky enough to be asked to share my Spring training experiences for a 4th year now for the Rite Aid Cleveland Marathon.  For those reading my blog for the first time, I'd like to introduce myself.  My name is Matthew Beal.  My friends know me better as "Beal" and a few who don't know me, probably think my name is Bill.  A few years back I weighed over 330 pounds and almost drowned because I was too out of shape to swim to safety.  It was the wake call I needed and began living a healthy lifestyle.  Since that day I have lost over a 100 pounds and have completed in over a 100 races.  Marathons and Triathlons used to be things that were only dreamed about, but with hard work and dedication.  I now do them regularly.

My 2014 Rite Aid Cleveland Marathon blogger profile.

Enough about the past.  Lets talk about the future.  My plan for attack this year wasn't an easy decision.  I was targeting an Ironman in 2014 for the past 2 years, but after doing a half last year.  I needed a break.  Training 15+ hours a week crushed my social life.  I don't want to fall into that same trap this year and I want to keep my New Year's resolution of putting myself out there.  Unlike last year.  So, I will be pushing off the Ironman till 2015 and focusing on shorter races this year.  

2014 will be "The Chase" for me as I will be chasing the HFP Racing Age Group Championship this year.  I'm stealing the whole "The Chase" motto from the Ohio State football team, but it really fits.  We are all chasing something.  Some of us are chasing a goal, some a new distance, a personal record, weight loss, or a healthier lifestyle.  Regardless of what your intent this year is.  Chase it down.  Don't let anything stand in your way of what you set out to do.  

Ok, back to the HFP Championship.  There are 6 pre-selected events and I will need to compete in at least 4.  I will get points for where I finish in my age group.  The final race is in Akron this September and pays double points.  I can't think of a better way to finish off the year than head to my hometown and compete for a championship.  

I will be doing a lot of racing this year and have listed a schedule of events I plan to attend.  I will also be doing the 10K this year at the Rite Aid Cleveland Marathon as it will fit in better with my program.  So, much last like year. I will be talking about running, cycling, and swimming.  Focusing on  how those activities will help you for your race experience at the Cleveland Marathon.  

Who else is ready for 2014?  Are you ready to join me in The Chase?  If you're ready to lay it all on the line this year and work harder than you ever have before to achieve your goals.  Then join me in The Chase this year.

Fellow marathon blogger, Jessica McCartney joined my in The Chase today.  Check out her blog to hear how spinning has helped her running.  Also, I regularly spin at Psycle and Harness Cycle if you'd like to join the pain fun. 

2014 Race Schedule

1/18:  Harmes Garage Sale 5K
1/25:  Blue Balls and Glass Cutters 5K

2/15:  Chili Bowl 5K

2/22:  Snowball 5K

3/15:  St. Malachi 5 miler

3/22:  Barry-Roubaix 36 mile bike race

4/22:  Buzzard Duathlon

5/10:  Nordonia Hills Duathlon

5/18:  Rite Aid Cleveland Marathon 10K

5/25:  Clays Park Triathlon

6/1:  Deer Creek Triathlon

6/8:  Sunday in June 100K

6/14:  Maumee Bay Triathlon

6/22 Bay Village Triathlon

7/6:  Lorain Triathlon

7/13:  Caesar Creek Triathlon

7/19:  Ice Cream Odyssey 100K

7/26:  Bay Village Triathlon 2

7/27:  Fairport Harbor Triathlon

8/17:  Vermillion Triathlon

9/14:  Portage Lakes Triathlon