Monday, December 7, 2009
Wow, Did I Just Get Out of Shape That Fast?
It's been pretty tough watching my Ironman-forged six pack disappear behind the baked zitis, the casseroles, cookies, and other deeply fattening meals provided by friends and family. It's been great, don't get me wrong. I love to eat, but man it just hasn't been healthy. Luckily it's winter time and there aren't any races in sight, and there's no real need for me to be on top of my game.
BUT! Man, it's killing me not to be making some serious games in my fitness, much less taking steps back. So, what's a new dad going to do? Well, I'll tell you. He's going to check the calendar, and put a running race on the calendar that's what. January 9th, just over 1 month from today, there is a "Red Nose" 10 miler. I still have my endurance up for the long distance runs so no issues there, but I just haven't had the speed. This weekend I managed to get two 10 milers in. The plan each day was to run the first 5 miles at a comfortable pace and then turn around and negative split the second 5. Each one went well and overall it gave me hope. None of my splits were under 7 minute miles which is the eventual goal, but for where I am now I'll take it.
So, I'm not dead. I have some goals, and I'm going to fight like hell to find time to make them happen. Other than that, I am the happiest guy in the world with the cutest little girl in the world.
Sunday, November 22, 2009
Kate Is Here!
Tuesday, November 3, 2009
Running and the Waiting Game
Well Tim, after Sunday's run I don't know that I could agree with you. Although I think that I might be getting close to reaching my limits. I set out Sunday for my weekly long run in attempts to regain my lost speed at longer distance runs. Recap from last week: the plan was to run miles 1-8 at a 7:50 pace, then drop the hammer to see what I could do for the remaining 5.1 miles. This plan worked great in that I was able to drop my overall pace down to a 7:36 per mile with plenty still in the tank. This week the plan was to run miles 1-8 at a 7:36 and then see what I could do for the remaining 5.1. The first part went well, but I could tell a start difference in my breathing than the prior week. I just didn't have the same pop as before when I hit mile 8. Nonetheless, I did my best, but started noticing a little ache in my right quad. It really started bothering me at mile 11 and brought me to a halt .25 miles later. I stopped to stretch it out and to see if I could "walk it off." I never really felt better, but I was able to get moving again. My pace took a nose dive due to the quad issue, but also because I was reaching the upper limits of my aerobic capacity. I lumbered into the finish in 1:37:27 a 7:27 pace. Not bad considering my issues, but seriously I don't think I could have gone any faster. It's still off from where I feel my abilities lie, but for me right now I think it's a good indicator of what I'm able to do.
As for the waiting game, we're about a week and a half from the scheduled due date for my first child. Can't wait. It's like Christmas or 5:00 on Friday in that it feels like it will never get here.
Until then, I'm going to keep running (and swim and bike) as much as I can. I have a feeling those opportunities will be hard to come by soon enough.
Monday, October 26, 2009
Runner's High
In the group were three girls, and honestly I would ride with these three girls any day for any type of training ride. They were in great shape and could pull their share of the load. It was great to see. The tempo stayed hot throughout the ride and we cruised into the parking lot covering the 56 mile loop with just over a 20 mph avg. Not bad for a ride that included some slow sections through town. This was definitely the hardest ride I'd been on since my IM and my legs totally felt it.
Sunday was the long run. I decided the run the Mercedes course downtown again to see if I could drop my time again. The plan was to run 7:50's until mile 8 and then drop the hammer. Mile 8 marks the high point of the 13.1 course so the remaining 5.1 miles are mentally and physically a snap. This plan worked really well as I was feeling fresh and ready to go when the 8th mile came. By mile 11, my spirits were soaring as I looked to see the pace hovering around 7:05. I was definitely experiencing the runner's high. I wrapped up the run at a 7:36 pace. It was a good run for me and one that I can build on.
One thing to note, I tried dissolving a power gel in water and keeping it on my fuel belt rather than having to suck on a packet mid-run. This seemed to work really well although the solution tasted a bit sweet. Will have to work on the gel to water ratio.
Next week's goal will be to run the first 8 miles at a 7:36 pace and drop the hammer from there. We'll see how it goes. You gotta have goals right?
Monday, October 19, 2009
Great Weather Weekend
Except for my snot machine working overtime throughout the ride, the route was enjoyable. I still don't have the sustainable speed, but I can still find good endurance over the course of the ride. But right now, I'm not looking to be fast.
Sunday, I met up with my good friend Lary, a newbie triathlete, to run the Mercedes 1/2 Marathon course in downtown Birmingham. My goal for this run was just to keep the pace around an 8:00 and enjoy the surroundings. I was happy to find this pace to be easier than expected. As I've mentioned, I haven't had many long distance runs under a 9:00 pace as I was training for IM. That's pretty embarrassing seeing it in print.
So, my plan is to continue working that pace down to a more respectable number. Lary had a great run. It's great to see such improvement in someone who is coming into their own as an athlete. He truly has come a long way. Can't wait to see what he can do in the future.
Monday, October 12, 2009
Who Needs a Goal?
I've been spending a bit more time in the gym these days. Getting back to basics and trying to add some muscle to my frame has been a fun process. After not having lifted much at all this year, every workout leaves me sore and feeling like a big ole sissy. As I'm bench pressing my 25 pound weights as many times as I can in one set, I look over to see the guy I used to be throwing down 3-4 reps with as big as a weight that he can find. These guys' routine of chest and triceps on Monday or back and biceps on Tuesday enable them to rest one muscle group while working on the other. This is no different than our approach to training. I see these guys with the huge biceps and well defined backs, but I have to ask, "What are you going to do with that"?
Then, as I rerack my weights after doing deadlifts, I look at myself and ask, "Ok, now what are you going to do with this." Right now, I don't have an answer. Right now the calendar is open and it's killing me!
So where do I go from here? I'm too broke from buying baby accessories to shell out $30 for a 5K or a late season duathlon. And there's really no way to tell whether or not I'll have time to fully train for an end of the year Marathon. What I can do is set small/short term goals that can be reasonably attained. A nice list of things to check off. So where to start? Well, I am embarrased to say, but tonight I will put my tri bike back together since I've yet to reassemble it since the flight home from Plymouth. I will hook it up to my trainer and tomorrow morning I have a goal of finishing disk 2 of the first season of 30 Rock. Now there's a goal I think I can live with. After that, who knows. I'll work that out over disc 3.
Tuesday, October 6, 2009
Let's Get Outdoors!
Wow, Birmingham has started cooling down, and I'm loving it. This is an old pic that I found among a stash of pictures I took on a hiking trip a few years ago in Jackson, WY. Actually, this may actually be in Idaho. Any way, it along with the change in temperatures here has really got me jonesing to get outdoors. Give me a campfire, good friends, and something to poke the fire with and I'm a happy camper.
I'm almost out of chances to do so. Our first child is 5 weeks out so I'm about to be out of free weekends. Here's hoping.
Wednesday, September 23, 2009
Rant
I want to talk about the large number of people who decide to tackle the Ironman without being properly trained and prepared. This most recently came to mind while watching footage of IM Wisconsin and seeing the large # of people that weren't able to finish the 2.4 mile swim in 2 hours and 20 minutes. I don't think we should address abilities here, because all people have different speeds and abilities due to age, genetics, what have you. What I want to focus on is that when you decide to tackle the IM you need to decide ahead of time "am I healthy enough to attempt this" and "am I going to put in the required training to complete the race?" If you've answered these two questions, we won't see the mass of people still in the water after nearly 2.5 hours. Nor will we see the last guy they let finish the swim stumbling through T1 like a zombie. First and foremost, you have an obligation to your family and loved ones not to put yourself at risk of becoming the next statistic. It was scary to think that these people who had trouble walking were about to attempt to ride 112 miles and run a marathon.
Secondly, the WTC sanctioned IM races typically have anywhere from 1500 to 2500 slots and they all fill up within hours of opening up for registration. To race IMFL, you have to be there on race day to sign up for next year's race or there is a ZERO chance of getting a slot. (This will be fuel for the fire in a future post "Top Ten Reasons to Compete in Non-WTC Races") I have to get a little mad when I see all of these people who have taken one of these coveted slots waste their opportunity by being irresponsible in their training and assessing their abilities.
The typical athlete can spend anywhere from $3000-$5000 in training and travel expenses for an IM. (this includes all the supplements, tires, tubes, clothing airfare, hotel, rental car etc) Why would you want to waste that kind of money on an event that you haven't properly trained for or one that due to your abilities can't finish? I do believe that the IM is for everyone, not just for the elite, but I do think that with the opportunity comes a responsibility.
With that, I would suggest that all IM races, WTC and our beloved independent races, request that all applicants submit a Half IM result for proof that 1. they are healthy enough to compete and 2. they stand a good chance of finishing the race. I doubt this will ever happen since the race directors get their money whether you finish or not, but I think it would go a long way in making the races a little safer but also more accessible to others.
Thursday, September 17, 2009
Plymouth Iron Distance Tri - The Run
(the time on the clock shows the total time since the first wave start, not my time)
Monday, September 14, 2009
The Bike Portion - Sorry late post.
Once you leave transition, you head straight up a short hill and wind your way through downtown Plymouth. Within a mile or so, you take a quick turn off on to a country road that takes you out to Miles Standish State Park. The course itself includes a 6 mile section from transition to the park. Once inside the park, you complete a 25 mile loop four times. I had driven the course the day before so I knew that I would have my work cut out for me. The biggest issue, which I will continue to gripe about, was the condition of the roads. I guess it’s the New England winters that wreak havoc on the asphalt, but there were so many cracks/bumps and pot holes that it made staying in aero near impossible. Secondly, the wind that I mentioned before was still a force and would play a huge role in demoralizing everyone on the bike throughout the day. Everyone I came in contact with was just “blown away” with how hard they were having to work to go 15mph on a flat.
My goal for the ride was to average 19.5-20.0 mph. I did my best not to push it just because I felt good, but I did allow myself to go faster if I could keep my RPE down. This would prove beneficial when I had the wind at my back, but believe me it didn’t negate the wind’s effects. I started nutrition as planned within the first 10 miles and as prescribed starting eating ½ of a Cliff Bar every 10 miles after that. Although I had really done well with Cliff Bars in the past, they just didn’t sit right nor did they taste right. After a bar and a half, I decided to switch to gels which of course after a while I would get to where I couldn’t stand the taste of those either.
One thing of note, as I mentioned the road conditions were horrendous, and during the first lap I started noticing the flash of yellow that would indicate that a triathlon was in town. Yup, that’s right. I started seeing everyone’s aero drink sponges on the ground. The bumps were causing everyone to lose their sponges. I laughed to myself as I had decided against using one opting for the X-lab wing system. It was no longer than a few hundred yards after this that the bumps would have their way with my bottles too. That’s what I get for laughing. Luckily, I had a full bottle mounted to my frame. I could use it and grab more bottles as needed through the aid stations.
The first two laps of the course were fine. I was on track with my pace and I still felt relatively good. I started passing a few more people through some of the tougher sections. As the ride went on, I could tell I was going to be in trouble nutrition wise. I still had a gel to use, but didn’t want to take it. I took it in regardless as well as some salt tabs. I was never happier than when I started my fourth and final lap. I was so sick of the bumps and the wind. This fourth and final lap was miserable as well as the slowest. My mood was dropping along with my energy level. I wanted off the bike asap. At the beginning of the loop my avg was 19.6. When I left the park it was down to 19.3. I was bonking bad. Supposedly I only had 6 miles until the transition area, but my odometer read 108. This only made me madder and more disgruntled as I saw my mileage creep over the 112 mark. Was the course long??? Back in transition finally, I looked at my odometer, it read 114 plus some. I didn’t dwell on it. I’d completed the bike and it was under 6 hours. Race site gave me a split of 5:55, a 18.9 mph pace. Not what I wanted at all, but given the course I’ll take it. Just give me my shoes and let me run!
Wednesday, September 9, 2009
Plymouth Rock IDT - The Swim
Monday, September 7, 2009
Finished! I am an Ironman!
Tailwinds...
Wednesday, September 2, 2009
Sunday, August 23, 2009
2 Weeks Johnny!
There are so many things to think about and plan over the next two weeks. First of all, I've never flown with my bike so there's that. I do have a bike box so no worries there, but getting it there and putting it back together in tip top form will be worrisome. Second, flying with all the stuff I need to race. I use an aero helmet so I've decided just to carry it on with me on the plan. Should get plenty of odd looks. There's the nutrition side once I get there. Oi, I'm going to have to stay away from all that wonderful seafood prior to the race. I'll make up for it in the days after I assure you. I have started doing my research on restaurants so we won't have to decide on a restaurant based on what we stumble upon.
Lastly, there's the race itself. What's it going to feel like? How will by body take being out there that long? Will I get enough calories in?
So, there's my head right now. The training is done, and in that I will trust. All of the work has been completed. The race is just the celebration. Let's dance.
Tuesday, August 18, 2009
Why Triathletes Are Amazing
The event of the night was the men's 10K where Ethiopia's Kenenisa Bekele was going for his 4th consecutive gold medal in the World Championships. If you didn't watch the race, Bekele made it look easy. He stayed on the pace setter's heel the entire race matching his stride and answering every surge made. With one lap to go Bekele turned on the gas and walked away from the rest of the field. With 100 yards to go he had a big enough lead to start pumping his fist and enjoy the moment. His time was a smoking 26:46 just 15 seconds or so off the world record. Not a bad run.
Now, rewind to Sunday's ITU race in Great Britain. The winner of the race and currently undefeated champion for 4 straight ITU races was Alistair Brownlee. Brownlee, a triathlete, finished the race with a strong, strong 28:43 10K run. Just 2 minutes behind 4 time world champion Bekele's 26:46 time. Not too bad for a non-specialists. Oh, and did I mention that prior to running the 28:43 10K that Brownlee had swam 1500 meters and biked 40K? I'd like to see what Bekele could do after doing all of that. There'd be no comparison. Triathletes are amazing. Be proud of what you do. What a great sport.
Sunday, August 16, 2009
Three Weeks to Go!
Yesterday was my last longish ride at 80 miles followed by an easy 50 minute run. Today was my last 20 miler on the run. The temps were on my side for both events and my legs showed it. Great leg strength with plenty of kick to pull it in and finish strong. I've had some doubts over the last couple of weeks, but it seems like everything is coming together and I'll be ready to go.
Funny thing though, the only injury I have right now still is that nagging sore ankle that only seems to bother me when I swim. It feels absolutely fine while running and riding. I'm going to forgo my Monday long swim and keep the yardage low. No since in messing it up more. I'm confident in my swim (wow, did I just say that? That's never happened)
All in all, can't be happier with where my training is and where my head is. Looking forward to having a blast and crossing the line. I'll definitely miss all the training and the time spent getting to push myself and see what I'm made of. Hopefully, there will be more of these in the future. If not, I'm so thankful to have this opportunity.
Tailwinds...
Thursday, August 13, 2009
I'M GLAD MY WIFE DOESN'T LOVE ME FOR MY FEET
They’re problems started the weekend of the Heart O’ Dixie Oly distance tri. I typically race this distance and shorter races without socks, and this one was no exception. I did the whole leave the shoes on the bike thing for T1, so starting out on the bike portion I guess I failed to get my shoes tight enough on my feet. The result was a series of spots on the top side of each foot that was rubbed raw. I had spots on 3 of 5 toes, one spot just above them on my foot, and one spot closer to my ankle. Both feet were almost identical in their maladies. I didn’t feel them on the run, but once I stopped, Oi! Hurt city. So, three weeks later I still sport some really nice scars from the event.
Let’s continue: During my last few swim sessions I’ve started feeling a little soreness in my right ankle. It’s never bothered my while running so it could only be from the flexing of my foot with my kick. Am I kicking more than normal now? Dunno. I guess I am swimming more than ever. But the result starting last night was a slightly swollen ankle. Can’t explain it. It’s sore, but doesn’t really hurt.
Last thing to mention, and this is probably the worst. Did I mention that I have poison Ivy on both ankles now? Ughh! I can pick this stuff up just thinking about it (pause to scratch back of ear). I guess I picked this round up cutting grass on Saturday. It’s totally owning me right now.
So needless to say, my feet are pretty ugly right now. Scarred, swollen, with red itchy bumps. No foot modeling for me for a while I guess.
Sunday, July 19, 2009
Update Time
Last weekend may have been the closest I've come to not enjoying a workout. It was my first scheduled century ride. I found myself at mile 36 not being too happy about being on the bike and wondering how I was going to find the mental strength to go the remaining 64. I decided at mile 44 I was just going to keep riding further away from the house so no matter what, I would have to ride home to ensure I finished the century. Things did turn around for me around mile 70 when I was able to get in the zone a bit and started enjoying the ride again. The last 20 miles were actually enjoyable and a bit of a victory ride. Half the good feelings were due to finding that I still had good strength in my legs. That along with over coming the mental war was very encouraging.
So over the last three weekends, I've gone for 18,18, and 20 mile runs. All were done in my smoking hot K-Swiss K-onas. Love em. In my previous pair of Nike Elites, after mile 9 or so I was having to deal with sweat soaked shoes that weighed 4 pounds a piece. Not so in the K-onas. The holes in the bottom of the shoes have helped my keep my shoes relatively dry and as light as when I started. So K-Swiss, you've got a believer here. I could always use a sponsor.
Not too much else to talk about. My lip is poked about a bit since Contador has taken the Yellow Jersey which pretty much ends Lance's chances. Had to see that one coming. It was a great effort, and hopefully it's not over. He's an incredible athlete and a smart rider. Can't count him out just yet.
Last but not least, tailwinds to you all.
Tuesday, June 30, 2009
Hot Days, Shoes, and Mileage
My latest dilemma has been the collection of sweat that builds up in my shoes. Other than having the smelliest shoes on the planet, it's a bit annoying to slosh around in sweat soaked shoes while running. That, and they are freaking heavy. So, I started looking around at some shoes that might help me out in that area. I'd heard that Zoot's shoes acted as a squeegee to remove sweat and water by pushing it through the sole of the shoe. I've read probably 10 reviews on these shoes and 8 or so we're all complaints. It was either, this shoes is crap, it gave me blisters, this shoe is worthless, it's already breaking down yada yada yada. My further research showed that the shoes are designed for heel strikers and not so much the fore foot strikers like myself. All the padding is in the rear of the shoe. The padding underneath the ball of the foot is very thin. So, this shoe wasn't going to work for me.
I checked out the Newton brand, but it didn't have any type of drainage system for sweat. I might as well have kept my Nike Elites. But all is not lost. I did find the K-Swiss K-ona. It's a 9oz stability shoe made for fore foot strikers and and and! it has holes in the souls for that all important sweat squeegee. YES! I found a killer deal on sidelineapparell.com for the shoes. Everywhere else had the shoes for $90+, but this site had them for $69.99 plus shipping. Not bad. I've yet to run in them so I'll have to give a report later.
As far as training goes, the mileage is up. I did 96 miles on Saturday and a 16 mile run on Sunday. The legs were a little sore, but I was still able to get my interval training in this morning. Optimism is high. Feeling good and strong. Just need to keep staying hydrated and well rest. Speaking of, it's off to bed. The 5:00 am swim comes early.
Monday, June 22, 2009
Alabama Sports Festival Tri
It's a Sprint course featuring a 400 yd swim, 12.5 mile bike, and a 5k. Real short stuff. There was a kids race held prior to the adult race that pushed our race back further and further which caused my wave to start around 9:20. I knew the sun was going to play a factor. The heat from the past few days had heated the lake up to near bath water temps.
The race started in 3 waves, 29 and under, all the women, and then the 30 and older crew which included me. I could tell from looking at the buoys that the swim was a little longer than 400 yards. The last buoy had floated off course which made the swim closer to 500 yards. Once my wave started, I decided that I was just going to find my rhythm and stick to it. My swim suffered last week because I never found a rhythm and thus could never catch my breath. This week, I was moving right along. I was first out of the water in my wave which shocked the hell out of me. I'm not a swimmer.
Out on the bike I started pushing the pace. I knew that I had a good chance of winning my AG at this race, but I knew I would need to use my strength to the fullest. About a mile into the ride, this big tall German came stroking by me with such ease. I saw a 39 on his calf and knew I couldn't let him go. I kept him close and tried pull him in. He was quick and efficient, but the hills would be his downfall. We played cat and mouse on the hills and the descents until I was finally able to drop him on the last big climb. I was passed a mile or so later by a guy in his 40's. I knew who it was. He'd beaten me last week. He is a strong cyclists, but I knew I could get him on the run. My only hope was to keep him close. That proved to be difficult. Within a half mile of the turn around the leader came flying by followed not too closely by a few more. I started counting and saw that I was in 9th place without considering the time gap. The only person ahead of me from my wave was the 40 + year old.
The turn around was a simple 180 turn in the road. I slowed down to make the turn, but it wasn't enough. I hit the pavement. Fuuuuuuuudgggggge. But I didn't say "fudge." I didn't hit hard enough to do any damage other than a few scrapes on the bike and my body, so I jumped back on to make up any lost time.
I only caught glimpses of the 40 year old in front of me from there. I was still able to push a decent speed so I wasn't too worried. I was giving it all I had.
I don't know if he faltered on the bike or decided to check his email, but I caught up with the guy I was chasing in transition. I was quick enough to be on his heels on the way out. My goal was to run 6:40's or so, but I could find it. I was still on this guys heels so I knew we were both struggling. I saw the leader before the turn around. He only had a mile to go. Behind him were 6 guys from the first wave. I decided to push it at the turn around and passed the guy I'd been chasing. From there, I knew I had a good chance to improve my position. I chased down 2 more guys who looked rough. The heat was having it's way. I caught up to 3 more guys but never passed them. I didn't have enough time or the legs. I crossed the finish line strong and ready to find some shade.
When the results were posted, I saw myself sitting in third over all. 20 seconds out of 2nd. How about that? Not my fastest race, but I'll take it.
The next thing was to watch my friend Gary cross the finish line for his 4th Triathlon ever. He's come a long way and it was cool to see him finish.
Back to training for the long stuff. Tailwinds.
Wednesday, June 17, 2009
Alright, I can take a hint. I've learned my lesson
Monday, June 15, 2009
Buster Britton Sprint Tri Race Report
Tailwinds...
Monday, June 8, 2009
Weekend at the Lake
This past weekend, I spent some time with my parents up at beautiful lake Guntersville. We "roughed it" in their new camper that looks more like a condo on wheels. Any camper with two lazy boys and a flat screen TV is ok in my book. After a good meal on Friday night and a good nights rest, I was up and at 'em early Saturday morning before the heat became too oppressive. I found a nice rolling country road for my scheduled long run. I was looking forward to running through some empty farm land. It's odd how starting out keeping speed seemed to be impossible. I felt sluggish and weak. At a 9:43 pace I felt like I was trying way to hard. But something always clicks around 1.5 miles and I start to cruise. Ten miles later and I'm having to tell myself to slow down. Around 12 miles I ran back past the campgrounds and dropped my shirt off to cool down. Dad picked up his circa 1987 all steel framed walmart special and rode along beside me. I was still trying to keep my pace between 8:30-9:00 but Dad kept leaving me on the bike. Can't have that now can we? I picked up the pace and averaged around 7:30 for the next two miles. With a 1/2 mile to go, Dad challenged me to pick it up. I dropped the hammer to a 5:40 pace and cruised back in to the camp ground. It's nice to know that I still had good leg strength in the end. Now, if I can only manage that in an actual race.
After a big breakfast and some recovery, we headed out on the boat for a little fishing. I caught a few, but my Dad did all the damage. He's like a fishing voodoo man. It's crazy weird.
Sunday, my schedule called for a 4 hour ride. I typically like to do these ride with buddies, but I was on my own today. The plan was to keep it slow and easy, which was appreciated as I could feel some soreness in the legs from yesterday's run. The only downside of the day was finding out at the end of the ride that I need to start wearing sunscreen. My arms were baked! They still hurt. Due harsh sun last weekend wearing my tri jersey and the sun from this weekend wearing a roadie jersey I have some really odd looking tan lines.
This morning, I scored my longest swim to date at 2.2 miles. I felt like I could have finished those last few hundred yards, but I figured I would save it and not kill myself. I'd had a good weekend of workouts and was satisfied with that.
It's race week finally. There's a small local sprint tri that I will be training through this week. It'll be interesting to see how I do without tapering and with tired legs. Should be fun.
Tailwinds.
Thursday, June 4, 2009
Grab Bag Special - Sheesh
Saturday, May 30, 2009
Libertyman 70.3
If I could do it was the big question. As I mentioned before, my planned IM pace is 53 seconds per 50, 19.5 mph avg on the bike, and a 9:00 mile pace for the run. With typical transition times, this would put me finishing Libertyman in 5:30 which equals my best Half IM time (of the 2 I've done). Now, back to "If I could do it." My swim times are notoriously slow. I both races, my official times were around 43 minutes. My bike times were in the 20-20.5 range, and my runs were all death marches at 2:18 for the first and 1:58 for the second. Neither were at or below a 9:00 pace so I didn't know if I could keep that pace after the first two sports, but today I was going to give it a shot.
The forecast could not have been better. Low humidity and high of 85. Our race started at 6:00 so we'd finish early enough to beat the heat and keep the wives happy. So here goes:
1.2 Mile swim - The community pool did have black lines on the bottom to follow, but lacked ropes between the lanes. I discovered today that those ropes have two functions. The first is obvious, but the second is to keep the waves down. With three of us in the pool, it felt like an open water swim with all of the waves. As for the actual swim, no problems here. My weekly hour endurance swims paid off. I knocked out the swim in 35:07 with plenty of arm strength to spare. Not a bad start.
T1 - Admittedly I took my time here. 3:30. Not ideal, but I wasn't trying to be fast.
56 Mile Ride - The course was an out and back along a rolling course. I wore my intended race outfit and aero helmet for the ride. Both felt great. No issues with keeping myself in aero. Overall it felt great, but I was a bit bored honestly. I found myself, just wanting to get the ride over with. I didn't have a problem keeping pace and my nutrition was spot on. One half cliff bar ever 30 minutes. I rolled into transition in 2:46, an avg pace of 20.2.
T2 - A little faster here. I did take full advantage of no USAT rules for this race and grabbed my ipod. I had some Ironman Talk podcasts to work through.
13.1 mile - Legs felt great coming out of T2. I couldn't seem to run slower than a 7:30 pace for the first two miles without it feeling like I was crawling. I slowed my pace down because I knew there was no way I could maintain it and would only end up blowing up. The miles started knocking off pretty easily. Legs felt good, energy level was good, and stomach felt fine. Around mile 11 the miles started taking effect. I started noticing that my hip flexors were weakening and any size hill was starting to prove difficult to get over. The last mile was torture. I was ready to be finished, but physically I found it hard to lay the hammer down and finish strong. I crossed the line in 1:50.
So the total time for the 1st Annual Libertyman 70.3 was 5 hours and 16 minutes. A PR by 14 minutes. I'm pretty stoked about that. It's a real confidence booster that my training is going well. All those long slow endurance exercises are paying off. Now that I know my weaknesses, I can tweak my workouts to address them and hopefully make them stronger. Off to recover and gear up for next time.
Tail winds....
Wednesday, May 27, 2009
Back At It
This past weekend, my wife and I made it down to the beach for Memorial Day weekend. The weather cooperated well and we had a wonderful time. Now, I'm back at it again and ready to start back on my next training block.
This weekend is the first of 3 scheduled 70.3 training races. It'll be a pool swim which blows, but you have to play the hand you're dealt sometimes. All paces will be done at IM pace. It'll be good to practice patience on the bike above all. I'm a bit of a hammerhead on the bike, but I need to learn to save it for the run. I will also be nailing down my nutrition. It'll be interesting to see how I do going from solid foods on the bike to gels on the run. We'll see if that system works.
Overall, I will probably go into this race a bit tired. This week is pretty heavy, but tapering before Saturday is not an option since it's just training and not a race. Otherwise, I'm pretty stoked about putting the hours in and again reliving what it's like to suffer for 4 and a 1/2 hours. Just kidding, I'm shooting for 5:30.
One last thing, I've been caught in the rain several times in the past week on the bike and while running. No amount of airing out of my shoes has helped get this stank off of them. Washing running shoes really cuts down on the life of your shoes, so any body have any anti-stink cures?
Tail winds
Sunday, May 17, 2009
Ironman Training Week 4
Friday, May 15, 2009
The Real Speed of a Bumble Bee
So we headed out and after a mile or so Dr. Nitrous was on the front with me staying on his back wheel getting full benefit of the draft. I looked between us and there was a bumble bee baring down on Dr. Nitrous. He was keeping pace too. I looked down and we were going 24 mph. Wow. That bee can move! I watched for a little while believing that the bee had to think that the big yellow blob in front of him was a big flower. He had to be thinking that he was going to make a big score. I yelled to the front to let the doctor know that there was a bee bearing down on him. He pushed the pace a little harder and the bee popped. I guess the Lactic Acid must have built up in his tiny wings and he could no longer keep pace. 26 mph did him in.
Being so impressed with the bee's speed led me to google "How fast can a bumble bee fly?". This is what I found. http://wiki.answers.com/Q/How_fast_can_a_bumble_bee_fly
This site states that the maximum speed of a bee is 20 mph. Ladies and gentlemen I provide you with proof that bees are much faster than stated. Either that or I have found the Usain Bolt of the bumble bee world. Here's the take home lesson: Whether it's 20 mph or 24 mph, you can't out run a bumble bee. Oh yeah, and don't dress like a flower you weirdo.
Tuesday, May 12, 2009
Ironman Training Week #3
This weekend I booked my longest ride ever. I set out with a my friend Tony and put in just under 75 miles in. I was stoked with the distance, but man I was toast.
This week it's more of the same. Monday, was an hour long endurance swim. The aftermath left me with a really sore right arm. I noticed it this morning while running as I was having trouble straightening it out fully. I think it's from touching the side of the pool when I make my turns. Admittedly, I don't know how to do flip turns. I've only started noticing the sore arms after my long swims. I will either have to learn to do flip turns which scare the crap out of me or I'll have to start touching the wall with my left hand which will only result in a sore left arm. Sounds like I just need to learn how to do flip turns.
This morning, I completed 8 miles of speed work. Loved it, but now I'm exhausted. I'm currently forcing food down my throat to refuel for this afternoons ride.
I have two days of speed work to do in the pool and two long endurance runs to do as well as my shortened interval session on the bike. As long as the weather holds up, I'm back in the saddle again for another long ride on Saturday. Should be 75 miles again, but will be on the Tri bike this weekend instead of the roadie. Sunday brings in my first 15 mile run. Nutrition is still a work in progress, but I like what I've done so far. Things are going well, and except for the sore arm the body is holding up. More later. Tailwinds...
Wednesday, May 6, 2009
Beach Training Day # 3
Sunday was to be the last day at the beach which is always a sad event. The schedule called for a 2 hour easy run. As I mentioned before, all of my long runs will be at IM pace, 9 minute miles. I was dreading this run for no reason other than I thought that it would be mind numbingly boring. I left my ipod in Birmingham so I wouldn't be able to pass the time by listening to past podcasts from Ironman talk. Quick note: Ironman Talk is a great podcast put on by two Kiwi's with tons of experience. Both are great athletes in their own right, but one is a trainer and the other is a current top age group/semi pro competitor. Their "coach's corner" and "top 5" segments provide tons of useful information for the first timer.
Alright so back to the run. Nothing too crazy here. I only managed to hit a 9 minute average twice. The rest of the time I was fighting to slow down. Running slow really blows. I will say that at this pace, I've had no GI problems. Everything is working fine down there. My last two long runs have included potty stops. Thank God for clean restrooms at gas stations. I'm dreading the day that I'm forced to find a port-a-john at a construction site.
So I finished the run with just under 14 miles. Everything felt great. No foot, knee, hip, or back worries. The body is in good shape.
That afternoon, I flew to Atlanta for a few days with clients. This put me on a mandatory two days of rest, but now I'm back in town, rested up, and ready to go.
Sunday, May 3, 2009
Beach Training Day 2
Friday, May 1, 2009
Beach Training Day 1
Monday, April 27, 2009
Ironman Training - Week 1
I started week 1 off a little early this Saturday. The plan was to do an easy paced 60 mile ride with a group then do a short run afterwards. Saturday had to be the first really hot day of the year as we saw temps reach a high of 88 degrees mid afternoon. The sky was clear as a bell and gorgeous. You could not have asked for a better day for riding. Our group of 7 headed out around 7:30 for ride. I started getting a little worried because my legs weren't feeling all that great after 12 miles into the ride. I kept my pulls short and tried to stay on target for an overall pace of 18 mph. The paceline was never 18. It stayed around 23+. One thing I really wanted to work on today was nutrition. I brought 2 cliff bars and 1 gel with me. The plan was to take in a cliff bar every 20 miles. Except that I am still fumbling around like a kid with all thumbs trying to get the packages open, the cliff bars worked just fine. Around mile 40 it hit me. My legs. They felt like I'd just gotten a fresh pair. I felt stronger than when I started. Where was this coming from. I hadn't done too many long rides so it couldn't have been my endurance kicking in. I'll have to mark it up to endorphins or common grace or something. I felt strong the rest of the way. I had no problems on our climbs and felt great all the way to the finish. I'll have to say, I think I've found my new energy bar. No gut issues, no problems with the energy level. I'm sold.
After the ride, I threw on my new Nike Elite 4's and headed off for a short run. The goal was just to test the legs for a couple of miles after the long ride. No issues. Felt great and had good legs. I did notice a tendency for my HR to jump up at the slightest incline. Will have to work on that.
Sunday is long run day. I'm slowly ramping my long runs back up, but instead of running with speed, I'm having to slow it down to IM pace. Oh this sucks. Looking ahead, I'd absolutely jump for joy if I'm able to run my IM marathon at a 9 minute pace. So, I'm going to train for it. So Sunday was a planned 1.5 hr run at a 9:00 pace. Zzzzzz. Oh, thank God for podcasts. Without the pain of running hard to keep me awake, I really struggle with long runs. I did it just fine, but I dread the coming weeks when I'll be out on the road for 2-3 hours plus chugging along at a 9:00 pace. I'm sure that pace will seem like I'm flying during the IM, but for now it's not so fun.
Here's what the rest of the week looks like:
Monday - 45 minute endurance swim
Tuesday - 7 miles of speed work, 1.5 hr bike
Wednesday - 3100 yards of swimming drills, 1:20 endurance ride on trainer
Thursday - Speed intervals on trainer 1.5 hrs
Friday - 3000 yards of speed work in pool, 1 hr recovery run
Saturday - 2.5 hr hard effort ride, 20 min easy Run
Sunday - 2 hr run at 9:00 pace.
Thankfully, I'll be doing the weekend's workouts at the beach. My wife turns 30 this week. Time to celebrate. Tailwinds...
Wednesday, April 22, 2009
Top 5 Things Learned From Sunday's Race
2. My new bike position works well for me. I had made a few changes to my bike to make me a little more aero. The changes also put me in more of an aggressive position. I dropped my handle bars, raised my seat and moved it forward a bit, and narrowed my arm rests and aero bars. It’s very comfortable and much more aero. I had no problems with staying down and pushing the peddles this weekend. I was very encouraged by that.
3. I need to reevaluate my nutrition needs during a race. Ok, it’s simple math and it’s plain to see where I screwed up. I started the day with 3 packs of instant oatmeal which equals 510 calories. I had 1 20 ounce Gatorade before the event for 150 calories, two energy gels during the race for a total of 300 calories, and 20 ounces of Heed for 100 calories. This totaled 1060 calories. Most every athlete has 2000 calories stored as glucose, so for Saturday I had a total of 3060 calories at my disposal. After the race, my calories burned totaled 3860. I was in the hole 800 calories. That’s like a whole Big Mac. No wonder I couldn't run. I had nothing! I’m going to need to do a better job of eating before and during my races. (See future post on the wonderful treat that is the Cliff Bar)
4. I need to take in more salts during a race. I’m a sweater. Not the Christmas kind. The kind that gets me in trouble for dripping on the hardwoods in the house after a long run. Or any kind of run for that matter. The weather was a cool 60 something degrees and I still managed to sweat out enough electrolytes to give me a few cramps. I took in 3 electrolytes Saturday night and 3 on Sunday morning, but it wasn’t enough. I need to have some on the bike. Considering that summer is just around the corner and I do live in Alabama, I’m going to have to really be careful and take in the right amount to be able to replenish what I’m sweating out.
5. Recovery is hard. I can’t say that I haven’t felt any effects from Sunday’s race, but my legs aren’t really that sore. So my head is going, “well let’s go do something!” Not so fast. To get full benefit from the work I did during the race, I need to let my body recover this week by taking it easy. I want to get back at it soooo bad. I just need to remember, it’s going to a long season and I’m going to have plenty of chances to get after it. I need to enjoy these moments of rest.
Sunday, April 19, 2009
Powerman Alabama - Official Race Report
About to make the turn around and ditching a bottle
Making the turn and not looking so hot.
Coming in for the finish.
I finished the race in 2:47:12 which was good enough for 5th in my A/G and 29th overall among the age groupers. Not a great complete performance, but probably a good indicator for where I am right now. Overall, I had a blast. There were some great athletes out there and it was great to mix it up with them. I've got a long way to go and a lot to learn. I was able to meet up with two buds who absolutely rocked the course today. David (1st pic) and Tony (2nd pic). David whipped my butt in all three parts today. As for Tony, he only won his (unnamed) age group by just under 5 minutes. Both of these guys are super strong and incredible guys.
Saturday, April 11, 2009
One Week Out
This has been a good week of training. I'll mention my two favorites of the week. The first was my longest swim to date. A 67 lap 1.9 mile swim which took me an hour on the nose to complete. I'd set my mind to swimming for an hour and decided that I would just take it easy and see what happened. I had a blast, although my back muscles were talking to me a bit on Friday.
Today I met up with a different group for a ride and a run. There were five of us in the group and I dare say that they were all incredible athletes. We had killer 40 mile ride out through the south of town. The pace was rockin and was always a challenge. It was good to ride with a group that pushes you to hold your own and keep the pace up. I finished up with a 5 mile run to simulate my goal pace for the race next week. I was dead on, but we'll see how I hold up after running 5 prior to the bike as well.
That's all for now. It's time to walk the wife and my dog. Tailwinds..
Saturday, April 4, 2009
Just Another Day at the Beach
Yesterday, I did a easy 8 mile run trying to keep my HR around 145. I did something I don't normally do while I'm here, and that's sleep in. This pushed my run back to around 11 o'clock. I kept my shirt on all of 4 minutes before ditching it. So since I just mentioned that I was monitoring my HR, one could only deduce that I have a really cool bra strap tan line across my chest and back. Yeah, I'm cool.
Today, it was supposed to be a race simulation for Powerman. I was going to run 4, Bike 34, and run 4. One thing you should know about the beach; there's always a strong wind blowing and it always blows west. I didn't know how big of a factor it was going to play until the turn around point of my first run. I knew right then and there that the bike was going to be hell. I can keep a 6:40 pace during these runs pretty easily. I was doing just that until the 2 mile turn around. The wind stood me up and it was like I was running in quick sand. I struggled to keep a 7:15 pace on the way back. Not cool. So, T1 comes and goes, and I'm now on the bike. It's a nice flat road with a good 4 foot bike lane 17.5 miles plus down beach road. I did a race down this same road last year and averaged 23 mph over the course on the way down. I made it to the end of the 17.5 mile road this time and had averaged 26 mph and was barely sweating. I had been watching my RPE and cadence and was still pumping 26 mph. I'm not that good. I'm not that fast. I knew it was about to get ugly. I made the turn and oh my God! The wind! No matter how aero I got, I couldn't move the bike. It truly felt like I was going backwards.
I was truly struggling. It felt like a 17.5 mile hill. I tried to treat it that way getting out of the saddle every so often to push and stretch the legs. I tried getting into a Levi Leipheimer type aero position. Nothing worked. I ended up averaging 16 mph on the way back. What a difference. I was toast. Too toast to run.
My legs are still screaming and it's oh 8:15 at night. We'll see how I feel tomorrow. I'm doing 4 five mile time trials followed by a 5 mile pace run. I've enjoyed my time here, but I'm looking forward to giving my legs a rest. Much deserved.
Tailwinds....
Monday, March 30, 2009
The Schedule is Set - For the Most Part
Sunday, March 22, 2009
First Weekend of Spring
It all started on Thursday after work. I met up with Dr. Nitrous for some bike hill repeats on Bailey Rd. I had a 10 mile ride in before we hit the hill. The hill provides a steep side and a curvy longer side for two types of hill work. The plan was to go all out and attack the short steep side, ride down the curvy side, then go back up the curvy side in a seated position. This worked out great. We did three repeats then cooked it back to the start for a great work out.
Friday, I rested my legs and hit the pool for 4 500 yd time trials. The speed and endurance work has really improved my splits. My times are dropping to an almost reportable number.
Saturday was brick day. Dr. Nitrous and I met up with Team Hathorne himself for a 46 mile ride. Dr. Nitrous is gearing up for New Orleans 70.3 in a few weeks so his training is getting close to the taper phase. I spent the day on the Cervelo, my tri bike. Despite still have a fat trainer tire on the back wheel I felt incredible in the saddle and FAST! The changes I've made to my position on the bike is spot on. I'm more aero, but also feel like I'm getting more oomph out of my legs.
After the ride, the boys had to head out so I threw on the running shoes and took off. Legs felt great and energy was good. I've started training with Cliff Bars and I love em. I'm getting good energy and they're easy to chew on the bike. Anyway, the run was great. 5 miles at a 7:00 clip. I don't think I could've run much faster than that, but I was really encouraged with my leg strength and my energy. Big confidence booster.
Sunday - Recovery Ride. It was meant to be shared with a larger group, but I must have missed the memo cause nobody showed up. It's a group ride that I haven't ridden much, so I can't say that I've been in the loop. So I turned my focus to staying the small chain ring as much as possible and keeping my cadence in the 90's. Once again, the sun was out in full effect and made for a perfect day. I had 70ish degree weather from start to finish. I climbed to the top of Shades Mountain and rode the ridge out to the Ross Bridge area. Beautiful scenery and a great ride. I did 41 miles and came away with a bit of a sun burn on my arms, legs, and neck. Love it.
I'm really happy with the way my training is going right now. I'm ready to start turning some dials and seeing if I can get in peak shape now for the upcoming season.
Tailwinds...