Checkin’ IN!!!
The key to consistency is understanding self and not out running your coverage (Football punt or kick off analogy). The interesting thing in returning back to activity is the rollercoaster of feelings that occur in the process. That being said, after being sick for a few days and getting a few solid returning workouts with the girls, and family walks – I am reminded that mental and physical are separate and distinct but each does ABSOLUTELY impact the other.
I just finished my first week back and the FOCUS is the RUN. Getting back to BASE and re-identifying the habits and patterns that are required to build the BASE chassis I need in order to work through a 140.6. This week I went from a long strain of erratic workouts since May 2019 – (Race reflections of May 2019 – IM 70.3 St George). Then to lay down the first solid week of 20 miles. 3 were solid runs, and 2 were Active Recovery (A/R). It was a good reminder of how fatigue masks fitness. It’s the little things, but it is sooo early and I cannot let myself get too excited and go out too fast. I need to keep my eye on the overall picture and then manage the slow and consistent growth. I think I am 34 or so weeks out from the TAPER I want to hit. This week I will be able to sit down and then map out the next 5 weeks, then 2 more 6-week blocks. I can calendar it out and understand what needs to occur to establish my BASE. Then get a feel of where and how I want to break up and distribute the last 17-18 weeks. I will break those out but need to think it out.
Currently, for the run, it felt good, but man pushing strollers. I cannot state it strong enough, to those folks mommas and the poppas that run consistently pushing a stroller, it is an amazing feat in my eyes. And lately, if there is an option for a hill, I take the hill. Pushing the girls in the double BOB stroller is a chore. Then to also push one of them in the single BOB stroller is still a chore. Thank heavens I didn’t take them with me up the CLIFFSIDE hill, rather up trails around the riverside trail area.
Nutrition – this I have been slacking in the most. I was looking at a few things – pics and what I was doing in 2016 and 2017. Well, it’s time to re-direct and bring this back to top of mind. Liz is trying to do similar. Its been more difficult with the kiddos, especially where Juniper/Astrid are killing us with their eating habits. We have to adapt so much. But I have been hitting the celery and the PB again. As I get hungry I am drinking water first and then think about the true need. Where it really manifested was in my runs and how warm it was and the extra effort that I was using while pushing the girls in strollers. I’m trying to identify what I need for my meals and then snacks to get through. I have been lazy, undisciplined and full of excuses. So it’s time to remove certain crutches, for me. It’s not for everyone, active or other, but the focus of nutrition is vital to what I am doing. And as I get busier and into the depths of long course endurance training, it isn’t going to be fair to Liz, myself or the kids, if I am in energy depletion b/c I didn’t fuel and eat right. Nor is it fair to be HANGRY Shane when it happens — and it will happen.
What else. My shoes. I am running on beat-up On’s. I am moving over to my 2md pair of Mizuno creations and know they are blasted too. So, that means in Dover this upcoming week, keeping things slow and to solid Real Perceived Effort (RPE) and time. I am looking at 3 45 minutes to 1-hour runs. I know the routes and the options fairly well there in Dover. I need to restrain myself from coming down to sea level, and blasting out a fast mile. No, its time to get back to executing negative splits and hold back so that I can execute that later on the day of Ironman!
Listening to a few podcasts lately and more specifically the ‘Crushing Iron’ podcast, episodes 295/296 really resonate with where I am currently at. I am learning that really, I just need to identify the consistency for me that will work with the Life/family/work/tri/balance dynamic. Liz and I have been truly concentrating on our family the last little bit and its mostly paying off. Our 13 y/o Dennis had one of the better summer’s he’s been able to have. Sure, he’s now a teenager and that comes with all the dynamics of Liz and I bundled into a young adolescent trying to learn how to wield his independence – after all he has our DNA and then both of us to model behavior after. He’s returned to school for the upcoming year and trying to manage contacts. Some are ready for that responsibility, he’s still trying to determine if contacts are worth the effort and return on investments (ROI).
Juniper turned 4 and is in the brilliant joy of life. She has such a zest for it all. She was recently a bit sick and deals with growing pains, and despite that has only had a few tantrum moments.
Astrid is starting to learn that she can sleep. It is glorious when she gives Liz and me a full night of rest. She has good/bad nights still, but pretty much potty trained herself and now we are dealing with a bit of regression there.
Anyway, This blog is mainly for me. For my grind. So I can come here, look back and know how to measure forward. To remind myself that I am human, that I need to strive to be humble, compassionate and grateful for life, my wife and family and the many other things that fill my life. I think I have missed my family, and that is why Liz and I decided to concentrate there and remove the deficit. Along the way, Liz and I were able to celebrate 15 years of marriage. I am grateful to her. I hope she understands that I do love her, and she sees that triathlon has helped me to re-center and it helps me to focus on the better parts of who I am, what I want to do and achieve, and how to deflect noise and things of little value or of no worth. She has come a long way in her own rights. She is a strong woman when she allows her confidence to drive her, but still has her weakness and flaws that make her just as human as I am. She has always looked out for others even when those she reaches out to or tries to help, doesn’t appreciate or reciprocate the effort and attention she provides them. She is a great mother and a partner in crime with me. I know she deals with levels of pain and discomfort MANY folks will never know with her physical vertebral disk issues (herniated). She sees a great chiropractor (Dr. Allred at Body Balance Chiropractic) that has her best long term interests in mind and he’s a goo practitioning witch doctor to have in her corner. I guess what I am saying is life is hard, but we recognize the good things in our pursuits for joy and familial happiness. Kudos to any that hear our mistakes and breakdowns due to thin walls and when family dynamics are, well – just that!
SO, this next week, I am looking to complete at least 3 solid runs and a swim or two whether when I get back or while out in Dover. I was able to swim at the local YMCA on one trip, but I don’t think I will get back in without cost. It still drives me nuts that drop-in swims cost so much. It is what it is though. Ok, back to resting during my flight.
From a chair in the air between SLC and PHL. It’s still so cool to think that once upon a time, civilizations thought that only the GODS could travel like we are. If only we could be grateful enough to enjoy and celebrate the miracles of Flight and travel. I know I do. Cheers!
Back to the GRIND!!!
#ZT
Activities –
I use the following trackers:
- Garmin Connect (which pushes the files to the following services):
- Training Peaks
- Strava
- and the ones I don’t remember (Map my stuff via Under Armour and things like the Great Bicycle ride initiative stuff)
Honestly, I mainly use Training Peaks as I pay for an annual subscription on it now, and it is the most detailed in data and other helpful information to keep me where I want to go. Use the ‘Links’, then ‘Track me’ section to find and stalk me if that’s your thing.
Relevant Pics
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