Training for my First Triathlon - Post 1

This is the first post of a series of posts for the summer of 2014. After turning 27 years old at the end of March and desperately wanting to get back outside running, I decided to hire a triathlon coach. My goal for August 2014, PLACE IN THE TOP 30 IN MY AGE GROUP at the Chicago Sprint Triathlon!

Her name is Abby Kramer, and she is a kick ass coach. Her background as a collegiate swimmer, personal trainer, and has her self ran triathlons give her the tools to take a non-edurance athlete like me and set me up for what will hopefully be the first of many triathlons. On a side note, I did help her train for her first half marathon a year ago around this time so I guess this is pay back!

www.linkedin.com/in/abbykramer

To start she sent me an email about all the swim gear I will need. Tinted goggles to protect from sunlight while swimming in Lake Michigan, a bungee to help keep the goggles on, and jammers (speedo shorts) so I don't look weird - thanks Abby.

I already had a heart rate monitor, but my two year old Timex has pretty much reached the end of its use. I decided to upgrade to the Garmin Forerunner with GPS capabilities, wall charger, pace monitor, and exercise tracker. Abby also suggested I get a Camel Back (water bottle back pack basically) so I can hydrate during my longer runs and bike rides.

I will update the blog with my workouts, paces, times and preventative measures taken during the extent of my "training season" all getting ready for the big race! I will be training using the Maffetone Method - basically aerobic heart training developed by Dr. Maffetone who has trained many triathlon, Iron Man, and endurance champions throughout his career.

The training consists of running, biking, and swimming to the best of my ability while maintain a heart rate range (HRR) of 143-153 beats per minute. This is from the Maffetone equation for heart aerobic training that I have used to train my sister in her first marathon, and various other patients in their half marathon attempts. The equation is 180 - AGE (Top Range Number) - 10 (Bottom Range Number).

The equation for me looks like this: 180 - 27 = 153 - 10 = 143. My Training HRR is 143-153 beats per minute. The goal is to stay in this range as best as possible and have an average heart rate through the training to be in this range.

I have already ran twice in April with my old Timex Heart Rate monitor for both runs to be a total of 30 minutes. The distance is unknown, with an average HRR of 154 and 152 respectively.

Today I just got done with my first run with my Garmin Heart Rate monitor. Todays stats: 3.87 miles, 47 minutes, average pace of 12:14 minutes per mile, at an average HR of 141 beats per min (bpm)! Temperature was 63F sunny and I ran on a gravel trail in my Vibram Five Finger shoes (barefoot training).

Prior to my run I received a Chiropractic Treatment from my buddy Intern Christian Carroll, who adjusted me and balanced out my muscles. I then had my coach Abby Kramer (who is certified in Fascial Movement Taping - FMT, Performance Movement Taping - PMT, and Muscle Vector Taping - MVT) tape up my right Tibialis Anterior (Pic 1), my left gastrocnemius (Pic 2) and my back for support and pain (Pic 3) all using the MVT technique.





Not bad for my first real training run for my first ever Triathlon! Keep checking in to keep up with my progress! I plan on a great race in August!

"Motion is Life!" - Konrad Grzeszkowiak, DC