Workout Wednesday: In Season Strength

Triathlon training is about balance. You need to prepare and train for 3 very different disciplines and there are only so many hours in the day. But it gets worse because to really succeed and give your best effort and avoid injuries there is a fourth discipline you need to consider: strength training.

Strength training is where I struggle most whether it’s in a training block for a triathlon or a marathon or something else. It just seems like it’s the first thing to fall off the plan when things get squeezed. This is doubly true during the season. I’ve found some success using HIIT sessions that combine cardio and weights during the off-season, but I still struggle to maintain a regular strength session within a training block. Continue Reading

Matt Murphy’s + a Funfetti Birthday

I am officially adding a decent pub to burritos and good pizza on the list of things that are difficult to find when moving out to the suburbs. For the last two weeks of these constant slate colored days both of us have been wishing for warm comfort food and dark beer. The kind of place that smells gently of bitters and fry oil with fogged windows that shield you from thinking of what’s outside. 

Or, basically nothing we could find within a 20 mile radius of our house.

There are certainly places to drink out in the ‘burbs, but most are faux-authentic chains trying so, so hard or dark paneled Legion halls steeped in the smoke of unfiltered Winstons. Not places you want to bring the kids or kick back and finish the crossword puzzle that the fish and chips came wrapped in. Continue Reading

Training Recap + Other Pocket Lint

Other than one day, the cold, wet spring continued this week, so more time on the treadmill and trainer. I’ll be honest, I’m nearing my limit and I’m the type of person that usually doesn’t mind the indoor winter grind. Or maybe it’s just coinciding with a natural middle of a training block sag. The excitement and initial gains from starting have leveled off and the race is still far enough in the future to not totally feel real yet.

It’s not helping that I’m repeating a block to pad out the time resulting in a 20 week total block. So it’s literally the same workouts as the previous 8 weeks. I should have learned my lesson from my first marathon plan that that is just too long for me. I seem to thrive and peak on a 14-16 week cycle and 16 is probably the very outer edge.

Need to mentally tough it out. The good news is, other than my balky shoulder, the old 40 year old body is holding up well….Some notes on the rest of the week. Continue Reading

Scenes from Saturday + April Fools

It felt like Groundhog Day here. Another gray, unsettled and wet Saturday here. It was a mostly lazy day here as the spring-time charm of New England really wasn’t motivating us to get outside and do much. We had Cecilia’s dance class (only a few left before the spring recital!) and our dominoes night on the schedule, but little else other than watching the rain and trying to get Dash to go outside.

Oh, how could I forget. We also had to survive all those completely believable, kid April Fool’s Days pranks. By 9:15 a.m. I was desperately trying to convince them it was actually April 2nd to save my own sanity. 

As usual we started the day on the couch with a show and some pomegranate pop tarts …. Continue Reading

Back Pocket Recipe: Okonomiyaki

okonimayaki

Some days just leave you drained and dragging by six o’clock. The kids will always eat mac ‘n cheese or nuggets, but you are left staring into the cabinets wondering if saltines and hummus can qualify as dinner. This is when you need a back pocket recipe. A recipe that requires little thought, little effort and little time, but yields something you know you like and will leave you satisfied. One of my back pocket recipes is okonomiyaki. The most difficult part of the recipe is the pronunciation.  Continue Reading

Recap: Race-Mania Expo 2017

Race-Mania Boston 2017

I drove into Boston on Sunday morning to attend Race-Mania, which has become the unofficial kickoff to the endurance season in the Northeast. It might not be spring yet, but you can at least sniff it. Time to start cleaning gear and firming up those race plans for the year. No better way to kick-start flagging motivation or find an inspiring race or new piece of gear than an expo dedicated to all things endurance racing.

Training for endurance sports can often be a lonely pursuit, even if you’re on a team or have a coach, so it’s always nice to emerge from the training bubble and mix and mingle with other people that think about run cadence, single versus double leg power meters or what flavor of gel is best at mile fourteen of your run. You are not crazy. You are not alone. You are just an endurance athlete.  Continue Reading

Workout Wednesday: The Dangers of Intervals

the danger of intervals

As a Dad, with a full-time day job, in addition to blogging, 60 minutes is usually the absolute max I can spare for a workout and still make a dent in my daily to-do list. In order to get the most fitness return for my time, I lean heavily on VO2 max intervals across biking, cycling and swimming to get me as ready as possible for my races. And this strategy can work really well in boosting strength and fitness, but you need to be careful as there is a dark side to leaning too heavily on interval training. Continue Reading