Weight training and other drills

Besides running, mountain biking and road cycling, I have also been working in my weight training and other drills. 

A book a I bought earlier this year and have been trying to incorporate a lot of the leg workouts with weights. Maximum Overload for Cyclists. Although the title has cyclists in it, the workouts and thought and concept can be used in running also. 

I am working too on strengthening my core. Which when it comes to running and cycling, a strong core is key.

Training is coming along

Training is coming along. Last weekend I hit my furthest running distance, so far. 9.6 miles. The morning temperatures are getting cooler. I am starting to nail down my nutrition and pacing. 

While running I focused on keeping my heart rate in my Zone 4 and 5. 

I was able to get out on the mountain bike trail yesterday for the first time in awhile. 

Rode the race loop, trying to get some things dialed in on my bike. Starting in the 105 degree heat was hard, but finished my loop in the time I was expecting. 

Need to replace some tires here, which I have just sitting in my garage. Nothing urgent, but the tires I rode on last night were showing some wear. 

While riding I focused on keeping my heart rate in my Zone 4 and 5. 

After the summer monsoon storms, the trails are still messed up. There are a lot of washes along the route that have deep sand. Swapping out my front tire with better tread, while help navigate some of these deep sand washes better. 

I have some work to do on getting my time down, but I know what I need to do. There is time to improve and get faster. 

                                                     

Naväge® Nasal Care with video

Naväge Nose Cleaner.  This device runs a saline solution through your sinuses clearing out your nasal passage. Use their SaltPods and quickly clean out your sinuses. Easy to use. 
I have used this weekly and it has helped open my nose for breathing when I run. I can feel also when I sleep, I breathe through my nose more than my mouth. 

Use the link below and feel the sensation of breathing through your nose. 

https://tinyurl.com/Navage-Nose-Cleaner

Seven minutes !

I am pretty excited. This past weekend during my training trail run, I was able to shave off seven minutes from the previous weeks run. The same distance and all. I really focused this week hard to try and speed up my running on the course. I tried not to walk as much and really conserved my energy on the steep inclines. I am really satisfied with the shoe/sock/footbed insole I have been running in. My legs don’t feel beat up like they were in my older broken down zero drop running shoes. They weren’t trail running shoes to begin with so that had a little to do how I felt running. I glanced down at my Suunto Spartan every so often to check my heart rate. The majority of the 8.5 mile run, I was in my Zone 4. I didn’t feel my breathing was labored at all. 

The last three weeks I have followed up my training trail runs with a good “leg day” workout. The leg resistance bands are paying off to.  

This next weekend I plan on getting some good mountain bike trail miles in, as the mountain bike race I am doing is a week before my trail running race. 

Feeling strong out on the trail. I need to also in the next few weeks, before taking two weeks off for a family vacation, bump up my longest distance to 10 miles. 

Resistance bands to a new level with videos

Wanting to strengthen my not only for cycling but running, I have begun using these hip circle bands. I tried out a single band and wanted to try out a set of these bands, with different resistance levels. This set of three TaiGod Fitness bands, each have their own resistance. Each one is color coded on the outside with the brand name as well the elastic on the inside. The Blue one is 17 inches wide and can provide resistance over 260 pounds. The Pink one is 15 inches across and has a resistance of 121 to 260 pounds. Lastly is the Red at 13 inches across and this one provides under 120 pounds of resistance. 

They come in a easy to store pouch that can travel with you if you want. Each band is the same thickness of just a little over three inches.  Simply slip both your legs in the band and wear it up on your upper leg or were it lower on your calves or ankles. It’s a fabric band with elastic woven in to the inside. In this band it is pink. It is not like a rubber or silicone and rub on your legs, making it painful. You can were shorts while using this band and it is comfortable. The band provides great resistance for doing numerous exercises. From lateral side steps, to side-lying hip abductions, to walking squats and even standing hip extensions. 

One of my favorite exercises with the bands is becoming the Squat to Sidekick. 

These bands provides a great workout for the legs, or combine using the band with weights if you like. 

Using the bands has made me realize even more so, that my hips are not as strong as they could be. Yet, that is why I got these in the first place. To help me build up my strength in these muscle groups. These bands works out the hamstrings, quads, glutes and calves. 

Here is a list of some of the exercises I do with these bands. The exercises are helping build strength in my hips and legs.  It is making a difference in my running and cycling. 
I am working using these bands in my workouts two to three times a week.  Even more, as they are easy to use while watching the limited TV, I take in. 

Lateral Side Step

Monster Walk

High Knee Walking 

Fire hydrant

Side-lying Clam

Side-lying hip abduction

Lying Hip Flexor 

There are other exercises, but these are my favorite.  I do 10 to 15 reps per exercise, then on the exercises where needed,  I alternate legs. Start off with the easiest band and work up from there. 

https://www.amazon.com/s/ref=nb_sb_noss?url=me%3DA1QJA1JXC7TD36&field-keywords=hip+circle

Amazing workouts this weekend

The weekend started with a long run on Saturday morning. The 8.5 mile run was on the same loop I did last weekend on the desert trail.  

I am getting used to the new shoes I got maybe about a month ago.  Made an adjustment in them using my own footbeds inside. I write about these footbeds here shortly, but I have used them in the past and that's one of the reasons I have gone back to them. Sure I have tried and used others, but these are the best I have found out there. 

Back to the weekend of training. 

I worked on getting my heart rate in my Zone 4. I kept it there for the majority of the run. I got in a groove and just felt good out on the trail. Cooler weather was nice as I was able to get out about 15 minutes before the sun rise. Nutrition and hydration where both good. I was able to get in an extra half mile over my previous run out there in the same amount of time. 

I looked forward to a group cycling ride Sunday morning for my recovery. A slow, max speed of 16 MPH group ride. The 26 miles helped my legs recover well. A few hours after the ride, I joined members of my family for a "Leg Day" workout. Using dumbbells and other weights along with resistance bands. Doing wall sits, walking lunges, squats and lateral side steps. Last week's leg workout had me sore the next day. Today, I recovered from it pretty well. Not sore, but a little stiff. All good and felt great getting these workouts in. 

Working on resistance band workouts and looking forward to some shorter runs this week. 

Using Hip Resistance Band to build strength

Marvi Sports Resistance Band

Wanting to strengthen my not only for cycling but running, I have begun using a hip circle band. This single band has tension up 120 pounds of resistance. It measures 14 inches across. Simply slip both your legs in the band and wear it up on your upper leg or were it lower on your calves or ankles. It’s a fabric band with elastic woven in to the inside. In this band it is pink. It is not like a rubber or silicone and rub on your legs, making it painful. You can were shorts while using this band and it is comfortable. The band provides great resistance for doing numerous exercises. From lateral side steps, to side-lying hip abductions, to walking squats and even standing hip extensions.  

The band provides a great workout for the legs, or combine using the band with weights if you like. 

Using the band has made me realize even more so, that my hips are not as strong as they could be. Yet, that is why I got it in the first place. To help me build up my strength in these muscle groups.  This band works out the hamstrings, quads, glutes and calves. 

This set comes with a travel/phone pouch. Inside the pouch also is an ankle strap that can be used on a cable machine. Not really sure when I will use the ankle strap, as I don’t have access to a cable type of machine. 

https://www.amazon.com/s?url=me%3DA3W0E0UI0VKGA4&field-keywords=hip+circle+band

Week and weekend recap

Eight mile trail run to start off Labor Day! 

This past weekend, a three-day, Labor Day holiday weekend, I moved my long run to Monday. 

Saturday I joined a group bike ride, for 33 miles. I did the same route a week ago with the same group. This time the heat was back in the desert. I still had a great time and focused on my heart rate staying high in the long mountain climb.  I was surprised for not having the amount of food (fuel) I had before hand I felt really good. Kept up on the hydration. 

Took Sunday off to recover and slept in a little, which is rare. 

Monday, I set out on an early morning start trail run. I planned on at least six miles and was able to get a total of eight in before heading back to the vehicle. A little cloud cover and rain the night before had the air temperature down and felt good.