Friday, May 28, 2010
Champion decathlete does not mean champion triathlete!
Another week is almost over, and I got some good training in. I still feel that doing an olympic distance triathlon in 6 weeks feels pretty far off, but hopefully that will change soon.
This week, I managed to get in the pool 2 times (30 min.), bike 3 times (64 miles), and run 1 time (3 miles). I am planning, however, to bring my wetsuit to Santa Cruz on Sunday for an open water swim. Swimming in the ocean is sooo much harder than in the pool. First, it's freeeezing!, second, the waves, and the current. It usually takes me 10 minutes to get used to the water so that I can swim without looking like a seal with it's head above water.
When I first started with triathlons, I thought that running would be my strong event since I had been running my whole life, but that was not true. I had never swam laps until I started my tri training, but somehow everyone seem to have the same problem with the water. I am not a very good swimmer, but it turns out that it's my best event compared to the other people in my age group.
After doing 3 triathlons last year, and now training for my 4th, I still don't understand how people have the time to train 8-12 hrs/week and still work some 50 hrs., and take care of their kids. I struggle to get my 6-8 hrs. in every week, and that is the bare minimum of what is required to do an olympic tri.. When I first started I thought that I could just go out and run for a few hours without breaking a sweat, but now I know better. I have had to retrain my body to be able to go for more than 5 min. at a time (remember, decathletes' longest race is the 1500meter as the 10th event). I have learned that it takes time to build endurance. Now I have great respect for the people who go out and do any activity that takes more than 1 hour.
This week, I managed to get in the pool 2 times (30 min.), bike 3 times (64 miles), and run 1 time (3 miles). I am planning, however, to bring my wetsuit to Santa Cruz on Sunday for an open water swim. Swimming in the ocean is sooo much harder than in the pool. First, it's freeeezing!, second, the waves, and the current. It usually takes me 10 minutes to get used to the water so that I can swim without looking like a seal with it's head above water.
When I first started with triathlons, I thought that running would be my strong event since I had been running my whole life, but that was not true. I had never swam laps until I started my tri training, but somehow everyone seem to have the same problem with the water. I am not a very good swimmer, but it turns out that it's my best event compared to the other people in my age group.
After doing 3 triathlons last year, and now training for my 4th, I still don't understand how people have the time to train 8-12 hrs/week and still work some 50 hrs., and take care of their kids. I struggle to get my 6-8 hrs. in every week, and that is the bare minimum of what is required to do an olympic tri.. When I first started I thought that I could just go out and run for a few hours without breaking a sweat, but now I know better. I have had to retrain my body to be able to go for more than 5 min. at a time (remember, decathletes' longest race is the 1500meter as the 10th event). I have learned that it takes time to build endurance. Now I have great respect for the people who go out and do any activity that takes more than 1 hour.
Tuesday, May 25, 2010
Status update!
Last week was a slow week with lots of excuses: my knee is not feeling well, my body hurts, I have chores to do, and .......
Truth is, the first week took its toll, and my body needed some time to recover. I know that I have the tendency to jump at things as soon as they are in front of me. I'm sure that we have all taken some time away from working out, and when we start up again we think that we are right where we left off. I am no exception to that. The body needs time to build up to longer distances and heavier weights (why do you think training for a marathon starts you out with walking?). Having said that, this week has started in moderation. Yesterday I ran for 3 miles, and today I did a small brick (18 mile bike ride, and 1 mile run). The good news is that I didn't cramp, but I still can't believe how hard it is to run after riding the bike. Tomorrow I have to go and buy a new clip card for the pool since I managed to wash the one I had (at least this time, it wasn't a check that a client has given me for payment). I'll keep you updated on how the rest of the week shapes up.
Truth is, the first week took its toll, and my body needed some time to recover. I know that I have the tendency to jump at things as soon as they are in front of me. I'm sure that we have all taken some time away from working out, and when we start up again we think that we are right where we left off. I am no exception to that. The body needs time to build up to longer distances and heavier weights (why do you think training for a marathon starts you out with walking?). Having said that, this week has started in moderation. Yesterday I ran for 3 miles, and today I did a small brick (18 mile bike ride, and 1 mile run). The good news is that I didn't cramp, but I still can't believe how hard it is to run after riding the bike. Tomorrow I have to go and buy a new clip card for the pool since I managed to wash the one I had (at least this time, it wasn't a check that a client has given me for payment). I'll keep you updated on how the rest of the week shapes up.
Saturday, May 22, 2010
Just keep going!
This week, MichRoFit Circuit started its new season of classes. I have been so lucky to have clients who have stayed with me so long. I have always done my best to be at the forefront of the workout scene. One of the best feelings is when my clients hear or see a new workout trend, and then come to me and say: I read/saw this - you have been doing this with me for years already. This keeps me on my toes!
Today, one of our long time clients who has missed several seasons of MichRoFit Circuit came back. Unlike personal training, when you are one on one with a client, a group fitness class poses to a trainer/ instructor the challenge of ensuring that the class as a whole, as well as each and every individual, is getting the best workout, and more importantly a safe one. We are an era of recreationl athletes and weekend worriors, and along with that comes the unfortunate reality of injured (recovering from) folks. A good trainer/ instructor knows how to customize, personalize, offer alternatives without making a client feel disconnected from the rest of the class.
MichRoFit Circuits are small in size. We prefer it that way and we will always stay that way. We aspire to arm our clients with tools and knowledge of how to properly work out even when they are not at MichRoFit. We train them to be smart in their choices, but unfortunately, even the strongest and smartest of us all at one time or another get hit by an ailment or injury.
We have a slew of clients who suffer from every injury one can think of. Rowe, in fact, has a whole gamut of them: carpal tunnel, tendinitis on the wrists, chronic stress fractures on her shins & feet, a right hip and IT bands that are tight and easily inflamed. These are realities that most face and I am no exception. Now, having said that and acknowledged that, must we throw in the towel and give in to the injuries? We must not, we should not. Fortunately, there is a slew of brilliant healers, therapists of all sorts (and yes, trainers) who can help, you just need to let them!
Is it an easy road back from an injury? Ahm....wish I could say yes. BUT, there is a way back. It might have to take longer than what you were accustomed to, or want to...but there definitely is. If you've been reading my blog, you know that I speak from experience and I am one of those who is struggling just like the next "recovering" warrior. But we dig deep, we put one foot in front of the other, we breathe in and breathe out...and we don't stand still.
Today, one of our long time clients who has missed several seasons of MichRoFit Circuit came back. Unlike personal training, when you are one on one with a client, a group fitness class poses to a trainer/ instructor the challenge of ensuring that the class as a whole, as well as each and every individual, is getting the best workout, and more importantly a safe one. We are an era of recreationl athletes and weekend worriors, and along with that comes the unfortunate reality of injured (recovering from) folks. A good trainer/ instructor knows how to customize, personalize, offer alternatives without making a client feel disconnected from the rest of the class.
MichRoFit Circuits are small in size. We prefer it that way and we will always stay that way. We aspire to arm our clients with tools and knowledge of how to properly work out even when they are not at MichRoFit. We train them to be smart in their choices, but unfortunately, even the strongest and smartest of us all at one time or another get hit by an ailment or injury.
We have a slew of clients who suffer from every injury one can think of. Rowe, in fact, has a whole gamut of them: carpal tunnel, tendinitis on the wrists, chronic stress fractures on her shins & feet, a right hip and IT bands that are tight and easily inflamed. These are realities that most face and I am no exception. Now, having said that and acknowledged that, must we throw in the towel and give in to the injuries? We must not, we should not. Fortunately, there is a slew of brilliant healers, therapists of all sorts (and yes, trainers) who can help, you just need to let them!
Is it an easy road back from an injury? Ahm....wish I could say yes. BUT, there is a way back. It might have to take longer than what you were accustomed to, or want to...but there definitely is. If you've been reading my blog, you know that I speak from experience and I am one of those who is struggling just like the next "recovering" warrior. But we dig deep, we put one foot in front of the other, we breathe in and breathe out...and we don't stand still.
Tuesday, May 18, 2010
Let me know what you think.
I have been thinking about filming some short workout videos, and I would like your thoughts on that. I realize that there are many out there and wonder if you would like to see some from MichRoFit Personal Training. What would you like to see in them and how would you like it to be? I also want to get your input on topics you'd like to read about. I have an abundant list of ideas! I will keep on writing about endeavors, whether it be my triathlon, workouts and how I plan to stay in shape or others' hard work that inspire me too.
Send me your thoughts!
Send me your thoughts!
Monday, May 17, 2010
The skinny on carbs.
One of my biggest challenges in doing an endurance sport like triathlon has been eating enough. I'm one of those people who, if given the choice, would swallow a pill instead of sitting down for a meal. That, however, is not an option. Therefore, I have read and studied nutrition for the past year. Gaining this knowledge, I have realized how important the amount and the type of fuel you take in truly is.
The misconception when it comes to eating carbohydrates has messed with peoples minds. When I say carbohydrates I don't mean that you should eat more bread and candy (yes, sugar is carbohydrates). The carbohydrates I'm talking about are: brown rice, brown pasta, and any fiber-rich alternative you can find. The body needs carbohydrates to function. If you feed the body a protein rich diet that is more than 30% of your daily caloric intake, the body will use the proteins, as well as muscle (breaking it down!), to make carbohydrates. The best breakdown of your diet is 50% carbohydrates, 20% protein, and 30% fat. For endurance athletes, you might have to add more carbohydrates in there. Most people make eating so complicated. We tend to cut all the good things out because we think they are bad, but that is not such a good thing. If you cut out all your favorite things you are more likely to over eat when you do have them, or sneak them in when you can. Just eat smart, portion controll!
The misconception when it comes to eating carbohydrates has messed with peoples minds. When I say carbohydrates I don't mean that you should eat more bread and candy (yes, sugar is carbohydrates). The carbohydrates I'm talking about are: brown rice, brown pasta, and any fiber-rich alternative you can find. The body needs carbohydrates to function. If you feed the body a protein rich diet that is more than 30% of your daily caloric intake, the body will use the proteins, as well as muscle (breaking it down!), to make carbohydrates. The best breakdown of your diet is 50% carbohydrates, 20% protein, and 30% fat. For endurance athletes, you might have to add more carbohydrates in there. Most people make eating so complicated. We tend to cut all the good things out because we think they are bad, but that is not such a good thing. If you cut out all your favorite things you are more likely to over eat when you do have them, or sneak them in when you can. Just eat smart, portion controll!
Sunday, May 16, 2010
Week 1
The first week of my comeback is to an end, and I'm still standing. Friday I went for a nice and "easy" 27.4 mile bike ride with Cain Performance. It felt great to be back on the road with the bike again. The body felt fine afterwards, but I can still feel that I have not spent much time on the saddle. Today I ended the week with my first "long" run, 6 miles in 54 minutes. All in all I had a good week. I managed 1.5 hr. of swimming, 2.5 hrs. of biking, and 2.2 hrs. of running. Now I have something to build on until the olympic distance triathlon on July 18. If there is anyone who feels like doing this with me, I will gladly hook you up with a MichRoFit shirt or cap. It's always more fun to acomplish goals together.
Saturday, May 15, 2010
Wednesday, May 12, 2010
My training is now in full swing. As I was searching the internet for a good workout plan for my upcoming olympic distance triathlon, I came across one beginner plan that looked good : http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=32. There is only one little detail, it requires more than 20+hrs. of swimming, biking and running per week. Do you really say "beginner" when you have to spend +20 hrs doing anything? Needless to say, I jumped all over it. The first couple of days have been somewhat rough, but the body seems to be holding up so far. My biggest worry has been, and still is, my bad knee. I have already managed to run 3 times in the last week, not bad. I have told myself that I have to be a smarter triathlete this time around, and not go out and run 9+miles to see if I can do it. This time, I have joined Rowe in her quest to get back into running which has kept me from going too fast, and too far.
My plan is to do an Olympic distance triathlon on July 18:th in San Jose (http://www.thresholdracinginc.com/metro-triathlon/course-description.php). Follow me in my dream of returning to the tri world and someday completing an IronMan!
My plan is to do an Olympic distance triathlon on July 18:th in San Jose (http://www.thresholdracinginc.com/metro-triathlon/course-description.php). Follow me in my dream of returning to the tri world and someday completing an IronMan!
Monday, May 10, 2010
Athlete to Coach - Lessons learned
As most of you know, aside from being a fitness coach/trainer for MichRoFit, I am as well an athletic coach. I have been blessed and fortunate to have the opportunity to coach. I found great rewards in being an athlete, and find coaching to be the same.
Unlike coaching, being an athlete came very naturally to me. As early as elemetary school, my competitive spirit was already present at childhood games and play like marbles and ping pong. One of my teachers said to my mom, "students usually plan their classes during their breaks, but Miche plans his breaks during his classes". That's right, I wanted to be at the top of my game, every game, recreational or not. This competitiveness carried over into everything I did.
When I got more serious about my ambitions as an athlete, I never thought of the sacrifices my coach had to make for me and my sport. All the traveling, early morning workouts, and hours of planning that goes into making an athlete succeed I took for granted. Now, after having coached for several years, I have a newfound appreciation for all coaches. Among the many things I discovered about myself during my time as a coach at Stanford, there is one that stands out: if my athlete fails, it's my shortcomings as a coach and mentor that kept him/her from doing better. But when my athlete succeeds, I attribute that success to their own talent. Perhaps my coach felt the same way, maybe most coaches do, I'm not sure. I do know that when I was the athlete, I failed to give enough credit to my coach for all the successes I had, and questioned his talent as a coach when I did not come out on top.
I love to coach and I know that I have a lot to offer. I still have a lot of things to develop in me as a coach and one that comes to mind is that I sometimes fall into the trap of looking at my own flaws as an "old" athlete. People are different, and should be coached to their own abilities and the style they most thrive in. I have seen too many coaches who have had no schooling and use their experiences as a blueprint for all their athletes. Personal experience is a good thing, but techniques and science change with time. A good coach not only keeps up, but is at the forefront, not ever content to rest on their glory days.
Coaching goes way past the time and work at the track or at the gym when one is with his athlete. I read articles, go to seminars, and spend hours researching and getting tested every year to stay ahead of the game. If only I would have applied all that effort, hunger for information, as well as humility while I was still competing, I would have known to take advantage of every second I was training under my coach, and would have not taken for granted the sacrifices he was making along with the sacrifices I was. Now I have the chance to help and shape our young athletes and remind them to take advamtage of what is available to them, and to be grateful for the knowledge I am happy to share with them on the ever changing world of athletics.
Unlike coaching, being an athlete came very naturally to me. As early as elemetary school, my competitive spirit was already present at childhood games and play like marbles and ping pong. One of my teachers said to my mom, "students usually plan their classes during their breaks, but Miche plans his breaks during his classes". That's right, I wanted to be at the top of my game, every game, recreational or not. This competitiveness carried over into everything I did.
When I got more serious about my ambitions as an athlete, I never thought of the sacrifices my coach had to make for me and my sport. All the traveling, early morning workouts, and hours of planning that goes into making an athlete succeed I took for granted. Now, after having coached for several years, I have a newfound appreciation for all coaches. Among the many things I discovered about myself during my time as a coach at Stanford, there is one that stands out: if my athlete fails, it's my shortcomings as a coach and mentor that kept him/her from doing better. But when my athlete succeeds, I attribute that success to their own talent. Perhaps my coach felt the same way, maybe most coaches do, I'm not sure. I do know that when I was the athlete, I failed to give enough credit to my coach for all the successes I had, and questioned his talent as a coach when I did not come out on top.
I love to coach and I know that I have a lot to offer. I still have a lot of things to develop in me as a coach and one that comes to mind is that I sometimes fall into the trap of looking at my own flaws as an "old" athlete. People are different, and should be coached to their own abilities and the style they most thrive in. I have seen too many coaches who have had no schooling and use their experiences as a blueprint for all their athletes. Personal experience is a good thing, but techniques and science change with time. A good coach not only keeps up, but is at the forefront, not ever content to rest on their glory days.
Coaching goes way past the time and work at the track or at the gym when one is with his athlete. I read articles, go to seminars, and spend hours researching and getting tested every year to stay ahead of the game. If only I would have applied all that effort, hunger for information, as well as humility while I was still competing, I would have known to take advantage of every second I was training under my coach, and would have not taken for granted the sacrifices he was making along with the sacrifices I was. Now I have the chance to help and shape our young athletes and remind them to take advamtage of what is available to them, and to be grateful for the knowledge I am happy to share with them on the ever changing world of athletics.
Sunday, May 9, 2010
Coming back from where?
The first two entries of mine referred to "coming back." What am I really coming back from?
Well, I have been involved in sports my whole life. It started with soccer like every other Swede, and then went on to all kinds of sports like: martial arts, badminton, table tennis, ice hockey, golf, and finally track & field. After 17 years of running track and more than 10 years on the Swedish national team as a decathlet, I finally decided to call it quits.
When you have been so competitive your whole life, it's hard to just say "no more". Ever since my "retirement" from competitive sports I have looked to fill my void with all kinds of challenges. However, when your head tells the body that it can still do all the things you used to be able to do, and the body is not training at that level anymore, that is a problem. In my case, the body didn't hold up, and I ended up with a knee problem. One day, my left knee swelled up like a small ball and the pain set in. After several trips to the hospital for draining, I was recommended to surgically "fix" my meniscus. Everything went well, but I ended up with a bad infection in that knee. A week later, I was under the knife again. High fevers, urgent care trips, and a short stay in the hospital followed. I underwent every test known to man, and to this day, we still have no idea what caused it. For a ful month after the second surgery and the slew of tests, I had a pic line surgically planted so that medication can be "shot" through and quickly get to my heart. When everything setteled, the doctor gave me the verdict that I should never run again. At that time, just happy to not be "ill", I accepted it.
For the better part of my life, running has been a part of me. The acceptance of not ever running again faded into the background as I became more determined to live my life the only way I know how: running, competing, challenging and pushing myself. I realize I am not the only one who has faced injuries and overcame them. These "warriors" inspire me and help me in my push to keep at it. Our MichRoFit family's support and encouragement keeps me going and I hope I get to inspire a few out there along the way, even it feels like a long road ahead.
Well, I have been involved in sports my whole life. It started with soccer like every other Swede, and then went on to all kinds of sports like: martial arts, badminton, table tennis, ice hockey, golf, and finally track & field. After 17 years of running track and more than 10 years on the Swedish national team as a decathlet, I finally decided to call it quits.
When you have been so competitive your whole life, it's hard to just say "no more". Ever since my "retirement" from competitive sports I have looked to fill my void with all kinds of challenges. However, when your head tells the body that it can still do all the things you used to be able to do, and the body is not training at that level anymore, that is a problem. In my case, the body didn't hold up, and I ended up with a knee problem. One day, my left knee swelled up like a small ball and the pain set in. After several trips to the hospital for draining, I was recommended to surgically "fix" my meniscus. Everything went well, but I ended up with a bad infection in that knee. A week later, I was under the knife again. High fevers, urgent care trips, and a short stay in the hospital followed. I underwent every test known to man, and to this day, we still have no idea what caused it. For a ful month after the second surgery and the slew of tests, I had a pic line surgically planted so that medication can be "shot" through and quickly get to my heart. When everything setteled, the doctor gave me the verdict that I should never run again. At that time, just happy to not be "ill", I accepted it.
For the better part of my life, running has been a part of me. The acceptance of not ever running again faded into the background as I became more determined to live my life the only way I know how: running, competing, challenging and pushing myself. I realize I am not the only one who has faced injuries and overcame them. These "warriors" inspire me and help me in my push to keep at it. Our MichRoFit family's support and encouragement keeps me going and I hope I get to inspire a few out there along the way, even it feels like a long road ahead.
Friday, May 7, 2010
The road just got longer!
After riding the bike the first day, swimming the second, today I was due for a run. Rowe and I set a running date at lunch time and we were both happy to be out in the sun.
Last year, both Rowe and I did lots of races and they took a toll on our bodies. During the fall season, Rowe ended up having to pull out of the "one" race she had been training for, the Rock and Roll half marathon. The injuries kept her from running from August 09 until February of this year, when she literally had to start from scratch (walk, barely a shuffle, walk, barely a shuffle). Myself, I was told in September of last year that I should never run again because of the state of my worn out knee.
Thank goodness for NOT just giving up! Here we are, Rowe battling back from her injuries and a couple of races (slow but still...)so far for 2010, and I'm running again for the first time since the doctors gave me the awful news last year.
We went to the Steven's creek trail by Shoreline to attempt a 3-miler on flat surface. After the first mile Rowe started to feel the old injuries' nagging little signs, and after another half mile had to stop to walk/jog/walk/jog. Being that I ran at Rowe's pace, 10.5 min/mile, I felt pretty fresh. My heart rate never got higher than 140 bpm, and my legs were holding up. I decided to go at my own pace for the remaining 1.5 miles. On the way back, I averaged sub 8 min/mile and my heart rate got as high as 179 bpm. After the run we concluded that Rowe needs to start running outside more than doing so on the treadmill to strengthen her legs more. Unfortunately, being plagued with allergies (to almost everything airborne) did not and do not help with her running outdoors. But, all in all, it was good that we figured some things out, but also realized how long the road ahead really is.
Last year, both Rowe and I did lots of races and they took a toll on our bodies. During the fall season, Rowe ended up having to pull out of the "one" race she had been training for, the Rock and Roll half marathon. The injuries kept her from running from August 09 until February of this year, when she literally had to start from scratch (walk, barely a shuffle, walk, barely a shuffle). Myself, I was told in September of last year that I should never run again because of the state of my worn out knee.
Thank goodness for NOT just giving up! Here we are, Rowe battling back from her injuries and a couple of races (slow but still...)so far for 2010, and I'm running again for the first time since the doctors gave me the awful news last year.
We went to the Steven's creek trail by Shoreline to attempt a 3-miler on flat surface. After the first mile Rowe started to feel the old injuries' nagging little signs, and after another half mile had to stop to walk/jog/walk/jog. Being that I ran at Rowe's pace, 10.5 min/mile, I felt pretty fresh. My heart rate never got higher than 140 bpm, and my legs were holding up. I decided to go at my own pace for the remaining 1.5 miles. On the way back, I averaged sub 8 min/mile and my heart rate got as high as 179 bpm. After the run we concluded that Rowe needs to start running outside more than doing so on the treadmill to strengthen her legs more. Unfortunately, being plagued with allergies (to almost everything airborne) did not and do not help with her running outdoors. But, all in all, it was good that we figured some things out, but also realized how long the road ahead really is.
Thursday, May 6, 2010
On my way
After the first day of training I sense that there is a long road ahead. Steve Friedman took me on an all-uphill bike ride. Normally, I ride at 18-20 m/hr, and this time we averaged 8 m/hr. We managed an incredible 11 miles in 1.5 hrs! It was not what I had been looking for, but what can I expect after months of not riding?
Today was another day, and another workout. I swam for 20 min. which felt pretty ok. My arms and wings (fins, as Rowe likes to call them) got very tired, but the breathing felt good. Maybe there is hope after all ;) Soon I have to start looking for races, but not just yet. I have a lot of work to do and I hope to share this with you along the way (if not in person, then via this blog).
Today was another day, and another workout. I swam for 20 min. which felt pretty ok. My arms and wings (fins, as Rowe likes to call them) got very tired, but the breathing felt good. Maybe there is hope after all ;) Soon I have to start looking for races, but not just yet. I have a lot of work to do and I hope to share this with you along the way (if not in person, then via this blog).
Tuesday, May 4, 2010
The way back!
After a couple of nice and sunny days, I finally feel like spring is here. Last year I did 3 triathlons, and that was 3 more than I ever thought I would do. So, what's up for this year? I have thought long and hard about what to "challenge" myself with. After seeing the sun and feeling the warm weather, I have decided to give the triathlon another try. I still can't run as much as I would like, but that will have to be compensated for by more swimming and biking.
For you who know me, this won't of course be the one and only challenge for me this year. I look forward to sharing my experiences and challenges with you and see if we can accomplish some of them together. After all, doing things together is more fun than doing them alone.
For you who know me, this won't of course be the one and only challenge for me this year. I look forward to sharing my experiences and challenges with you and see if we can accomplish some of them together. After all, doing things together is more fun than doing them alone.
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