Blaine Street Stairs

Kevin Lucked out and ran into Barefoot Ted on the Blaine street stairs in Seattle the other day. Ted filmed Kevin putting up a record at 1 minute and 4 seconds.

http://www.youtube.com/watch?v=NlfHvdNeFI8

Culver City Stairs

Video of the Culver City Stairs. Kevin got the new record in this video at 2 minutes 6 seconds.

http://www.youtube.com/watch?v=6kHEqPUhs9I&feature=autofb

WOD - Ride to and From Work

My first ride to work in almost a month. I has happy with the result.

To Work: 20.6 Miles 1h:14m:00s, Nice easy pace.

Ride Home: 20.6 miles, 1h:05m:31s, Avg Speed: 18.865mph, Avg HR: 162bpm, Max HR 184bpm.

All things considered, not too bad. I started easier than normal, but when a group of Team riders decided to challenge me, it was on... Held 174bpm for half the ride, and cranked it up the hill on the finish where I was on the verge of bonking.

Over-training Syndrome - Spin Class WOD

I attended my first spin class in over a month last Wednesday and followed up with another on Monday. I had the following results:

Wednesday:

Average Heart Rate: 166bpm

Max Heart Rate: 188bpm

Approx. Calories Burned 830 approx.

Monday:

Average Heart Rate: 155bpm

Max Heart Rate: 191bpm

Approx. Calories Burned 740 approx.

I made sure to push it a little more than usual at Wednesdays’ spin class, as it was a test to see how well I am recovering from over-training syndrome, and with the results above, I am quite happy. I would have liked to see my heart rate break 190, but my average was what I had hoped, I actually hoped for something around 160.

Now I will enlighten you to what over-training really is and is not. Over-training is NOT the following:

1.) Pushing so hard you pass out

2.) Pushing to the point of vomiting

3.) Being so sore you can’t walk the next day

4.) Getting heart rate so high that you lose you hearing, vision, …

Even though all of the aforementioned are undesirable and should be avoided (most of the time) if possible, they are not examples of over-training. Over-training is the result of prolonged periods with high volumes of exercise without allowing ample time for your body to properly recover. True over-training often takes many months to be realized, as was the case with myself.

Over-training is an endocrine system disorder and its symptoms generally include:

1.) Fatigue

2.) Irritability

3.) High Cortisol Levels

4.) Low Testosterone

5.) Injury of many types

6.) Sickness

7.) Unexplained lack of desire to train or feeling like you must train even when fatigued.

8.) Excessive Lactic Acid Buildup

9.) Decreased performance

10.) Inability to complete a normal workout routine

11.) Decreased Maximal Heart Rate

12.) increased resting heart rate (In certain cases, decreased in others)

I noticed my first signs of over-training when stair racing, I would push hard, and it felt more painful than usual even though I was not moving as quickly. I would get excessive lactic acid build up and my legs felt like they were filled with concrete. I also noticed that I had no race-day adrenaline and my practice times began to slowly regress. I knew something was wrong, but did not realize it until I wore my trusty heart rate monitor in the stairwell on Columbia tower race day. My maximum heart rate in that race was 171bpm with a 163 average. The race only lasted 8ish minutes; I should have been able to easily get my heart rate to the upper 180’s. That is when I realized I must be over trained. I looked back on my results from former spin classes and realized I was slowly degrading my body, not allowing enough time for rest. Ahhh, so this is why professional triathletes have random rest weeks in the middle of their training regimens, something that I thought unnecessary unless you were physically sore, injured, or in some other sort of pain.

So for that past 3 weeks I have been resting, I am not sitting on my ass all day everyday, but I am taking it very easy in my workouts, and reduced my volume by 70 percent. Wednesdays spin class was my first real test to see my progress, and with the results above I can put a smile back on my face because it often takes athletes 1-4 months to recover from over-training, it looks like I am well on my way to recovery in just 3 weeks.

So what did I learn?

1.) That over-training sucks – so get your rest days, and occasional rest weeks into your routine.

2.) I was trying to do 3 separate workout routines, 1 for stair racing and cycling, 1 for strength, and 1 for mountain climbing. I was doing 3 athletes work loads, yet I am only 1 person. So pick 1 spot to excel and focus on it; do not attempt to be everything all the time. If you have a generally good fitness base, you can adapt to the fitness you want within a month or two with proper training.

3.) Eat well, my fast recovery is likely a result of my diet, it is a perfect diet to recovery from over-training for many reasons.

4.) Make sure to eat enough. This is likely where I failed as well, my calorie intake when climbing, and the 1-2 days post-climb was not sufficient for recovery, even though it was healthy. I was too low body fat to get away with calorie restriction in such efforts. So I put on a few pounds purposefully to avoid this in the future.

5.) SLEEP and STRESS AVOIDANCE – This is what really fu*$ed me over. In the midst of all my training I was working long hours in a stressful job and getting far too little sleep. Stress means high cortisol levels, which means no recovery. Yet I would work out anyway because it would make me feel better. And even though it relaxed me, it just made the need for even more recovery. So focus on sleeping more, working less, and avoiding too many high stress situations. Next time I am in this situation I am taking a sick day or two (I don’t give an F if Sea-Tac is not going to be able to fuel their airplanes because I can’t get a pump up and running in the next 3 hours…I don’t give an F if the roofing factory is losing $1,000 per minute because their line is not running…they have some resourceful folks working for them, I am sure they will figure it out).

6.) Allow ample time for recovery, even if you feel you don’t need it. Endurance athletes in particular need to make sure to incorporate rest days once or twice per week into their routines and rest weeks every fifth week or so. This will help the athlete avoid the slow process that is over-training syndrome.

How Street Stairs

On Saturday I had the pleasure of running up the Howe Street Stairs in Seattle, and getting the Official Record(But it is very beatable, even though I put in a good effort). Kevin filmed, and PJ stopped cars so I could safely cross the street.

Check out the Video.
http://www.youtube.com/watch?v=XASBYghy6ds

February, 3, 2010 - Spin Class

Workout of The Day:

1 Hour Spin Class at Team Fitness Lake Stevens. Greg, the instructor Wednesday evenings usually does a pretty good class, and is generally more challenging than other instructors.
Average Heart Rate: 157
Max Heart Rate: 178
Minimum Heart Rate (After Warm-up): 146

This was a good workout coming off a couple rest days to recover from a month of 12+ hours per week workouts including cycling, climbing, Crossfit, and strength.

Saturday, 1/30/2010: Oyster Dome run

It lieu of actually running up stairs this last weekend. I thought it would be good to get out and get the legs moving. School seems to eat up most of my time, so I train when I can with what I have, and what I have is the Oyster Dome. The O dome is little chunk of rock nestled in the Chuckanut mountains near Bellingham. Its 3.25 miles to the top (6.5 round trip) and it gains around 2k vertical feet. Not very glamorous as far as hiking goes (the views are good on a clear day), but it more than delivers as a run. My thought was to run it once hard, then run it again at an easy pace as a base builder.

The First round was over in 39:25 (to the top), not shabby, but I could have pushed a little harder. The second round, which was at a much easier pace, clocked in at 49:12. Because of time constraints for the rest of my winter quarter at Western Washington University, I will most likely be running the Oyster dome every Saturday or Sunday. The rest of my training will be high Intensity intervals on the spin bike and lactate training on the stair stepper. If I can keep up with school and training, it should be an interesting race when the big day comes around.

Workout Jan 30 2010:
I got in the stairwell today for the first time since the Wamu tower race in December where we completely lit up the competition; (You can read about that here)We spend most our time training in the Wamu tower, as its convenience is unmatched because Kevin works on the top floor; today's suffering however, took place in the Seattle Municipal Tower (Picture to our right) Instead.
I put up a respectable time of about 7:40, and was informed that I likely became 1 of only 4 people to break the 8 minute barrier(The others are PJ, Kevin(my brother), and Jesse Berg who is currently ranked number 1 in the US, but that is debatable).

After that 8 or so minutes of lung and leg burning, Kevin and I went back to his place, made breakfast, and later in the day hiked up mailbox peak at a nice slow pace. We summited in 1 hour 30 minutes(far off my record of 1h:04m:56s, but setting records was not todays purpose). All in all it was a good, but somewhat uneventful day.

Todays Stats:
Seattle Municipal Tower: 7:40s (PR, First time in building)
Mailbox Peak: 1:30:00 (approximate, from gate to summit)

Seattle Municipal Tower All time record: 6:59 (Jesse Berg)
Mailbox All Time Record: Unkown, but I have seen no reports of anyone beating my time of 1:04:56, although it is very likely someone out there probably has.