How to Maintain Fitness and Wellness Habits: Tips and Techniques

How to Maintain Fitness and Wellness Habits: Tips and Techniques

Maintaining your fitness and wellness habits can be challenging, especially when life gets
busy. However, developing simple and effective strategies will help you stay on track and
keep your health a priority. This article will provide you with a comprehensive guide to
staying fit and healthy, complete with tips and techniques that you can implement in your
daily routine.

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6 Tips For Quality Run Training

6 Tips For Quality Run Training

Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...

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The 1st week: Are my goals realistic?

I have come to the realization that even I, as the epitome of the positive mental attitude, still hear those negative voices in my head.  For all the conversations I have with clients, friends and other athletes about going out and just having fun, I still have grand notions of finishing races with a PR(personal record) and while working out this week those goals seem daunting.

I had three Lactic Threshold tests I had to complete this week; one each for swimming, biking and running.  While just doing these tests I felt like I was really out of shape, and truth be told, I did take an off season for the last couple of months, at least by triathlete standards.  I did complete at least 5 hour long workouts a week with a half-marathon and a 10k thrown in there, and, oh yeah Ragnar, but I wasn’t in “training” mode per say.  This week I started back “in training” and my goals seem so far off and this is only my third day.

Monday, I completed my Bike and Run LT tests which consisted both of a 10 minute warm up, followed by 40 minutes of the event at a pace that burned my legs and put me into a feeling of oxygen deprivation but not so much that I couldn’t complete the full 40 minute main set which was then followed by a 10 minute cool down.  My running LT is 173 and my biking LT is 165.  I looked into my future workouts they are noted with requirements that include the LT.  For instance:  Bike 12×1 minute climbs at LT+10, meaning I should be climbing and my heart rate should be 175.  Sounds like fun doesn’t it?  I know my body will acclimate, hopefully I won’t make a mess before it does.

Tuesday, I completed my first bike workout and strength workout.  The bike was 8-12×1 minute climbs in the saddle at a RPM of 50-60.  Now my normal riding RPM is 85-95, so you can imagine the resistance that had to be on the bike.  I ended up doing it on the spin bikes at LA Fitness, because, well, there are no hills in my general vicinity which is Tampa, Florida.  Nothing but flatland here.  I have to travel 45 miles north to San Antonio to get any resemblance of some hills, and during the week, that just is not happening.  Why?  I have a responsibility to this activity called “work”.  I wish I could sit here, blog and comment all day, but unfortunately I cannot.  I blog in between meetings, lunch and then edit when I can.  This workout while being fun, was what I would call, THE QUAD KILLER.  It was brutal.

Unfortunately, I was late getting to the gym so I was not able to get my strength workout in, so I showered, drove to work and then returned that evening.  Luckily, I always have an extra set of workout clothes in the car. (I think I got that from Ben Mena.  He is notorious for spontaneously telling his girlfriend to just drop him off 10-15 miles from home and after changing into a spare set of shorts and shoes he runs home.)

I haven’t worked out with weights in a while, and I know from my studies of the anatomical makeup of muscles and the neurological systems of the body that there is a “breaking in” period no matter how much experience you have lifting.  In order to activate the pleasure center of my brain instead of the pain center, I had to drop the weight down and do the exercises concentrating on good form.  It was a circuit of 5 supersets and it was not easy, no sir, not easy at all.  Deadlifts, pull-ups, squat to overhead thrusts, medicine ball wood choppers, side planks, cable twists and more.  I felt beat to death afterwards.  Of course, I understand my body enough that I had to stretch very well afterwards or my back would be yelling at me later.

I also learned why I really enjoy working out in the morning.  It was extremely busy at the new South Tampa LAF last night.  I barely got a parking space, and I ended up having to do most of the movements in a tiny little space, while other members were just waiting to pounce.  It was at that point I read myself the riot act and vowed that no matter how much I had to do during the week, I would just wake up early to finish all of my workouts in the mornings.

That vow started this morning as I was up at 4:30 and ready to leave at 5 even though my first workout was track at UT which didn’t start until 6.   That workout was brutal as well;  800-400×3-1mile-400×3, at least this week I didn’t falter until the last 400 and only by a couple of seconds.  As soon as I finished and cooled down I headed to LAF to do my swim T-test.  Basically this is 1000 meters swam as if I was in a race and then the average time of a 100 meters is considered my T-Pace for workouts.  Future workouts for example included “4×100 at T-pace – 10 seconds”.  I have been working really hard on my body position in the water, but I am still really slow. (Notice I am not mentioning what my T-Pace actually is.)  With a pull buoy or fins, I can go forever at 1:50 min per 100m, but without I am…well…a little slower.

After going through all of this, I guess I feel like I should.  There is a long journey ahead.  I might as well enjoy it.

Carpe Viam!!!
Miles For Hope

Miles For Hope

 

Saturday started the perfect day.  There is nothing better then a nice long bike ride with a group of not only excellent triathletes but amazing and supportive people.   A few of us are on our way to Augusta, Georgia next week for an Ironman 70.3, so we took the speed a little more conservatively, which allowed me to get to know a few people a little better.

As much as I enjoy riding hard and challenging myself, there is just something really cool, about the somewhat more aerobic rides like this one.  There is more of a chance to check out the local scenery, watch the sunrise, and notice stores and unique businesses I wouldn’t normally notice, but I digress.

Miles for Hope is an event, that includes runs and rides in the support of a cure for brain tumors.  The event started extremely well organized.  Pete and I rolled up to a somewhat full parking lot, gabbed with a couple of friends and headed over to get our bibs and t-shirts which took all of thirty seconds.  Afterwards, we had the chance to catch up with some of our group and gather everyone together at the start line.  Here is where the organization wasn’t as clear as it could have been.  We took off and about half-a-mile into the ride there a roundabout with a cop pointing left and arrows pointing right.  Of course our group split, with half going one way and the rest in the opposite direction.  Not a huge deal, a quick look at the map and we realized our mistake, but unfortunately, we didn’t catch up to a portion of the group until the halfway point.

Other than that, the ride was fantastic.  The weather started in the mid 70s and didn’t rise higher than the mid 80s.  The wind was slight, the company was great and no one really fell behind or ended up lost, which was probably due to the herding skills of Pete and Nick.

We ended up averaging a little over 18 MPH which was very comfortable.  During an interesting conversation I had with Nick during the last twenty miles an amazing realization came over us.  A year and a half ago, 18 MPH for 62 miles would have been a hard ride for us.  Now we are coasting, talking and just having a great time.  The lesson; keep riding, running, swimming and progress will be made.  Of course we will see just how much this next weekend at Ironman Augusta.

It wasn’t completely without challenges.  Pete, and I tried to chase Nick down, unsuccessfully over the 3 bridges of Clearwater, so kudos to Nick.  He has gained a inordinate amount of strength this year, of course he has worked his butt off so he deserves it.

We all decided to do this because of Pete more or less.  His mother is affected by a brain tumor and with everything he has been through this last year, we all wanted to support him, not to mention he is just a great guy and everyone loves him.  There is not a lot I wouldn’t do for him myself and am really proud to call him one of my good friends.

We all came through the line comfortably and feeling pretty confident about next week.  There was food, live music and of course beer.  Beth and I went straight for the Coke which is fast becoming my recovery drink of choice.  Not the best choice but it seems to working for me better than Gatorade ever did.  After some great conversation, meeting up with some other riders and some pics it was time to hit the road home.  For such a great ride it was actually kind of uneventful, but maybe that’s why it was so great.