It has been a long while since I have been able to accomplish any tri specific training, however this morning kicked off the 20 week work up I have planned for St. George. In the Marines we do a work up for everything. They generally are 16-20 week periods where we train in similar environments and practice for every situation that may occur in our deployments. Everything about the work up is mission critical and the period is generally treated with professionalism.
I have decided to take the same mind set into my work up for St. George. In the next 20 weeks most everything in my life will be devoted to finishing strong. I will be fine tuning my body, establishing a nutrition plan, preparing my mind and most important, having fun. I do say most everything because I will be developing my thesis and maintaining a healthy relationship with my wife simultaneously.
The first morning consisted of a 2 hours spin but it was severely impaired by lack of planning. I started my "ride" without water and had to stop and grab a bottle of cytomax about half way through. In addition to the lack of fluids, I had to take a second pause in training to take care of general morning business. I don't feel so bad about the second break, because I took care of some of the mental aspect by beginning "Becoming an Ironman," a book my sister in law gave me for my birthday that consist of stories of Ironman finishers of all abilities. To finish off the trifecta my heart rate monitor was not responding (I think the battery is dead) so I had to pause every once in a while to take my pulse. Not a huge ordeal, but it is hard to read your pulse in the aero position, I almost fell of the bike once. I will definitely take care of business and be more prepared for future spins
Tuesday, December 21, 2010
Tuesday, November 30, 2010
Cortisone
Its been a while since I have posted anything and that is because I have not done anything in a while. Since the Denver Marathon I have had severe knee pain whenever I run. I have tried to go out a few times and it generally has taken a week to 10 days to recover from a 30 minute run. The straw that broke the camels back was a 5k run on Thanksgiving (6 weeks after the marathon) that felt like a second marathon.
I finally decided that time would not heal these wounds so I went to the doctor. It turns out I have a severe meniscus injury, but no tear. That is the good news. A cortisone shot and a couple weeks should facilitate my recovery and allow me to step into my 20 week training program for St. George in the end of December. My running may take a little longer to get into but at least I will be able to cycle and swim. Im starting to get excited for St. George!
I finally decided that time would not heal these wounds so I went to the doctor. It turns out I have a severe meniscus injury, but no tear. That is the good news. A cortisone shot and a couple weeks should facilitate my recovery and allow me to step into my 20 week training program for St. George in the end of December. My running may take a little longer to get into but at least I will be able to cycle and swim. Im starting to get excited for St. George!
Monday, October 25, 2010
Recouping
I think the decision to stay off of my knee this weekend was a great idea. It doesn't hurt as bad and the flare ups are few and far between. The only time it was really bad was Saturday night when I broke my rule to play in our curling league. Curling isn't that strenuous so I didn't think it would be that big of a deal, however standing for 90+ minutes did start to aggravate it a little.
This week I am going to return to swimming and biking, but I think I am going to go another week or two without running. I have said it before, there is no reason to push training forward at this point unless I am 100%. It is better to miss my fitness building sessions now than struggle through injuries later down the road.
This week I am going to return to swimming and biking, but I think I am going to go another week or two without running. I have said it before, there is no reason to push training forward at this point unless I am 100%. It is better to miss my fitness building sessions now than struggle through injuries later down the road.
Thursday, October 21, 2010
Dumb....Dumb....Dumb
So my knee was feeling great yesterday so I decided to go ahead and jog a little. On my first lap, it started to flare up a little but I pushed through. 3 miles into the workout I found myself walking the outside of the track feeling miserable again. I should have never gone to the track in the first place, but once there when I felt discomfort, I should have stopped.
I went ahead and continued with my plan to spin this morning, it helped the first day of recovery so I figured it may help again. I rode just under an hour and stayed in low gears. I wasn't feeling too much pain, so I picked up the rpm's in the middle of the workout and soon regretted it. As soon as I put any hard push into the bike, my knee flared up. It didn't hurt near as bad as when I am running.
Since any sort of exercise that I enjoy is one way or another causes me pain, I am going to take the next 4-5 days off. It would be stupid to push through any discomfort when I have the time to relax and recoup. My race schedule is clear until May, except for the annual Turkey Trot on Thanksgiving, so I am going to take it easy for a while. I just need to focus on my diet.
I went ahead and continued with my plan to spin this morning, it helped the first day of recovery so I figured it may help again. I rode just under an hour and stayed in low gears. I wasn't feeling too much pain, so I picked up the rpm's in the middle of the workout and soon regretted it. As soon as I put any hard push into the bike, my knee flared up. It didn't hurt near as bad as when I am running.
Since any sort of exercise that I enjoy is one way or another causes me pain, I am going to take the next 4-5 days off. It would be stupid to push through any discomfort when I have the time to relax and recoup. My race schedule is clear until May, except for the annual Turkey Trot on Thanksgiving, so I am going to take it easy for a while. I just need to focus on my diet.
Wednesday, October 20, 2010
Long Swim
In an attempt to stay on top of my off season fitness and recover from the Denver Marathon, I went for a long swim this morning. It was a pretty decent workout. I didn't use the kick board so my knee had more time to recuperate and overall everything is feeling a lot better today sans my nipples. The swimming made my runners nipple worse. I may have to postpone any further swim workouts until they are fully healed.
I am going to run a little tonight and see if my body is ready for that, if not it looks like I will be spinning and cycling a lot in the next week so I can still do something. I think I may stick to spinning until my knee is 100% so I don't cause an injury.
Today's workout: 2500m swim (Warm up 300 swim, 8x75 on 20 sec rest alternate easy/hard. Main Set 400 swim, 400 pull, 3x200 swim, on rest of 30 between each swim. Warm down 200 easy)
I am going to run a little tonight and see if my body is ready for that, if not it looks like I will be spinning and cycling a lot in the next week so I can still do something. I think I may stick to spinning until my knee is 100% so I don't cause an injury.
Today's workout: 2500m swim (Warm up 300 swim, 8x75 on 20 sec rest alternate easy/hard. Main Set 400 swim, 400 pull, 3x200 swim, on rest of 30 between each swim. Warm down 200 easy)
Tuesday, October 19, 2010
Spin to Recover
Despite what my knees were telling me, I rolled out of bed this morning and went to spin. I didn't overdue it, I stayed in the small ring and kept up a moderate rpm. It felt really great on my quads, but near the end I started to feel it again in my knee and ankle.
My joints are starting to feel better, but they still stiffen up on me if I sit for an hour or more. The good news is, the swelling in my feet subsided so I was able to wear shoes to work this morning. That was a huge bonus; the weather has started to make a turn for the cold and I was a little chilly leaving work last night in my sandals.
Hopefully my recovery continues at this pace. I am hoping to go to run club tomorrow and participate as much as possible. At this point I vision myself going through the warm up and then walking the track while everyone runs. I am trying not to overdue it, but it is difficult to rest.
My joints are starting to feel better, but they still stiffen up on me if I sit for an hour or more. The good news is, the swelling in my feet subsided so I was able to wear shoes to work this morning. That was a huge bonus; the weather has started to make a turn for the cold and I was a little chilly leaving work last night in my sandals.
Hopefully my recovery continues at this pace. I am hoping to go to run club tomorrow and participate as much as possible. At this point I vision myself going through the warm up and then walking the track while everyone runs. I am trying not to overdue it, but it is difficult to rest.
Monday, October 18, 2010
A Little Too Ambitious
My first marathon has come and gone and I took a lot from it. I finished in 4:57:28, well over my intended pace but I think I expected to much out of myself. In all of my training runs and even the half I ran two weeks ago, I had no problem maintaining a 9 minute pace, so I thought I could carry that over into the full.
I ran the first half at the pace I wanted but shortly after that, somewhere in between mile 14 and 15, I bonked hard. My knees had been bothering me for about 5 miles and I finally gave in, slowed my pace and even walked a little. After I walked, mentally I had failed myself and my pace slowed even more.
Rather than passing people for motivation, I was the guy to pass and it sucked the motivation right out of me. Soon I looked down at my watch and realized I was running a 15 minute pace and I had lost the ability to salvage a great race. I switched into survivor mode and just tried to finish under 5 hours.
Eventually I got over the pain in my knees and the bloody nipple and began to pick up the pace. The last 6 miles was the hardest thing I have ever done. Even harder than my recon indoc back in the day. I found a friend who was running in support of diabetes and we finished together. It was nice to have someone to talk to the last few miles, it was a great distraction.
The finish line chute was the complete opposite of my race day. It was the most amazing experience of my life. At first it was just the little kids who wanted high fives, but soon enough, everyone had their hands outstretched to congratulate me. I felt like I was sprinting because I was so pumped (I guarantee it was just faster than a shuffle) and happy to be there.
As I crossed the finish line I saw the medical tent and the medals and I had an internal debate on where I should go first. I made the smart decision and went to medical to get my knees wrapped in ice and then grabbed my finisher medal.
I learned that the second half is an entirely different race from the first half and that I need to hang loose in the first 10 - 15 miles in order to conserve a little for the end. I also have identified that I have a lot of training ahead of me in order to be successful in St. George but I know I have heart to get it done. I'm still working on the mental aspect, I think a huge factor in my bonk was the games I was playing in my head and creating and upholding expectations that may have been unattainable. Sometimes I mentally give up if I am off pace or realize that my goal is out of reach. I need to learn to race to have fun, that's the whole point.
I ran the first half at the pace I wanted but shortly after that, somewhere in between mile 14 and 15, I bonked hard. My knees had been bothering me for about 5 miles and I finally gave in, slowed my pace and even walked a little. After I walked, mentally I had failed myself and my pace slowed even more.
Rather than passing people for motivation, I was the guy to pass and it sucked the motivation right out of me. Soon I looked down at my watch and realized I was running a 15 minute pace and I had lost the ability to salvage a great race. I switched into survivor mode and just tried to finish under 5 hours.
Eventually I got over the pain in my knees and the bloody nipple and began to pick up the pace. The last 6 miles was the hardest thing I have ever done. Even harder than my recon indoc back in the day. I found a friend who was running in support of diabetes and we finished together. It was nice to have someone to talk to the last few miles, it was a great distraction.
The finish line chute was the complete opposite of my race day. It was the most amazing experience of my life. At first it was just the little kids who wanted high fives, but soon enough, everyone had their hands outstretched to congratulate me. I felt like I was sprinting because I was so pumped (I guarantee it was just faster than a shuffle) and happy to be there.
As I crossed the finish line I saw the medical tent and the medals and I had an internal debate on where I should go first. I made the smart decision and went to medical to get my knees wrapped in ice and then grabbed my finisher medal.
I learned that the second half is an entirely different race from the first half and that I need to hang loose in the first 10 - 15 miles in order to conserve a little for the end. I also have identified that I have a lot of training ahead of me in order to be successful in St. George but I know I have heart to get it done. I'm still working on the mental aspect, I think a huge factor in my bonk was the games I was playing in my head and creating and upholding expectations that may have been unattainable. Sometimes I mentally give up if I am off pace or realize that my goal is out of reach. I need to learn to race to have fun, that's the whole point.
Friday, October 15, 2010
Denver Marathon Preview
I know it has been a while since I have posted something so I figured I had better get on it. I took a week off of work, and Kayleigh and I flew to Texas for a small vacation. I didn't have a whole lot of expectation to keep up my training schedule, however I did pack my running clothes.
We went out for one light jog, but other than that I pretty much took the week off. Unless you want to count the 18 holes of golf, lounging in a pool, and 12 oz curls as training. It may have been a bad decision since I am running the Denver Marathon this weekend.
In the end, I am running the marathon for fun, so I don't feel like it was that bad of a plan. We can pretend that my recent stall in training was my taper week. After Sunday's race, I should be back on schedule (as low impact as possible) and ready to head into November.
Here is a preview of the elevation for the marathon this weekend.
We went out for one light jog, but other than that I pretty much took the week off. Unless you want to count the 18 holes of golf, lounging in a pool, and 12 oz curls as training. It may have been a bad decision since I am running the Denver Marathon this weekend.
In the end, I am running the marathon for fun, so I don't feel like it was that bad of a plan. We can pretend that my recent stall in training was my taper week. After Sunday's race, I should be back on schedule (as low impact as possible) and ready to head into November.
Here is a preview of the elevation for the marathon this weekend.
I am not sure if you can read it or not, but it is not too bad. I think the max elevation change is 300ft. It will be a fun race, I get to run through downtown Denver and pass Coors Field, the art museum, and the zoo. The music should be nice too.
Everyone think of good thoughts, my goal is to finish under 4 hours. If I can keep from cramping like I did two weeks ago in Boulder, I should be fine.
Sunday, October 3, 2010
Boulder Marathon
I went into my first half marathon on a short nights rest and the day after a full day of tailgating with delicious home brew and enough artery and colon clogging food to feed a small army. Despite all of that, I was feeling great and I had a lot to look forward too.
Kayleigh and I hung out together at the start/finish line and cheered on the marathoners for their start. It was only 46 degrees so I was trying to stay with her for as long as possible so I could keep my warm clothes on as long as possible. I knew that if I wore them on the run I would burn up as it warmed up and I hate running with crap tied around my waste. With about 10 minutes before the start, I stripped down and moved to the starting chute. I placed my self in the back third and waited for the start.
I need to find confidence in my running ability and begin to associate as a runner. I found myself pinned in at the start and stuck behind a sea of slower runners. It took me a good mile or so before I finally maneuvered up with the crowd that was running a similar pace.
I took the run easy and monitored my heart rate for the first half of the race. I focused on keeping my heart rate below 159bpm's and nothing else. At the four mile mark I realized that I was having a miserable time. My pace and heart rate were fine, but I realized I was staring at the ground and my feet, focusing on every hill and concentrating on every little muscle twitch in my body.
That's not why I wanted to get into endurance running and sports, so once I realized I was being a bum I snapped out of my funk. I started looking at the scenery, smiling at photographers, and thanking the volunteers. Basically I started acting like myself.
It was crazy what happened. I was lighter on my feet, my pace quickened but my heart rate stayed the same, and I was smiling and enjoying a great day in Boulder. With my newly discovered happiness, I reached the half way turnaround and discovered that I still had a good set of legs underneath me.
I decided that I was going to try to push the return as hard as I could and set an amazing PR (it was my first half so any time would have been my PR). I was in my element, I would pick someone 50 meters up of the road and try to pass them. As soon as I did I would find someone else and repeat the plan. Before I knew it, I was at mile 10... then disaster struck.
My left left calf started to cramp. If I kept moving and focused on flexing my foot, the cramp would go away. I ran about a mile like this until my right calf began to cramp too, probably from over compensating. The people around me probably thought I was crazy because I was yelling at my legs to "act right" as well as other things (all PG I swear). Despite the cramping I was still running under 9 min miles.
With about a mile to go, my toes felt like they were being left out and they decided that they wanted to cramp too. They were curling in my shoes under my feet, I was fighting calf and foot cramps at this point, but I refused to slow down or stop. Through pure resolve I fought my way to the finish with nubs for feet.
I ended up finishing in 1:56:30 with an avg 8:51 min per mile. I placed 24/36 in my age group, and 253/720 overall. Not to shabby for my first Half. I learned that I need to increase my salt intake on long runs and not drink a butt load the day before a big race.
Boulder doesn't have anything on the hills found in St. George, but with very little distance training I finished under 2 hours. If I keep up the work, in 6 or so months I feel I can run a sub 4 marathon at St. George.
Kayleigh and I hung out together at the start/finish line and cheered on the marathoners for their start. It was only 46 degrees so I was trying to stay with her for as long as possible so I could keep my warm clothes on as long as possible. I knew that if I wore them on the run I would burn up as it warmed up and I hate running with crap tied around my waste. With about 10 minutes before the start, I stripped down and moved to the starting chute. I placed my self in the back third and waited for the start.
I need to find confidence in my running ability and begin to associate as a runner. I found myself pinned in at the start and stuck behind a sea of slower runners. It took me a good mile or so before I finally maneuvered up with the crowd that was running a similar pace.
I took the run easy and monitored my heart rate for the first half of the race. I focused on keeping my heart rate below 159bpm's and nothing else. At the four mile mark I realized that I was having a miserable time. My pace and heart rate were fine, but I realized I was staring at the ground and my feet, focusing on every hill and concentrating on every little muscle twitch in my body.
That's not why I wanted to get into endurance running and sports, so once I realized I was being a bum I snapped out of my funk. I started looking at the scenery, smiling at photographers, and thanking the volunteers. Basically I started acting like myself.
It was crazy what happened. I was lighter on my feet, my pace quickened but my heart rate stayed the same, and I was smiling and enjoying a great day in Boulder. With my newly discovered happiness, I reached the half way turnaround and discovered that I still had a good set of legs underneath me.
I decided that I was going to try to push the return as hard as I could and set an amazing PR (it was my first half so any time would have been my PR). I was in my element, I would pick someone 50 meters up of the road and try to pass them. As soon as I did I would find someone else and repeat the plan. Before I knew it, I was at mile 10... then disaster struck.
My left left calf started to cramp. If I kept moving and focused on flexing my foot, the cramp would go away. I ran about a mile like this until my right calf began to cramp too, probably from over compensating. The people around me probably thought I was crazy because I was yelling at my legs to "act right" as well as other things (all PG I swear). Despite the cramping I was still running under 9 min miles.
With about a mile to go, my toes felt like they were being left out and they decided that they wanted to cramp too. They were curling in my shoes under my feet, I was fighting calf and foot cramps at this point, but I refused to slow down or stop. Through pure resolve I fought my way to the finish with nubs for feet.
I ended up finishing in 1:56:30 with an avg 8:51 min per mile. I placed 24/36 in my age group, and 253/720 overall. Not to shabby for my first Half. I learned that I need to increase my salt intake on long runs and not drink a butt load the day before a big race.
Boulder doesn't have anything on the hills found in St. George, but with very little distance training I finished under 2 hours. If I keep up the work, in 6 or so months I feel I can run a sub 4 marathon at St. George.
Thursday, September 30, 2010
Busy Week
This week has been crazy busy, but the good news is that I have not skipped a training day. I have just postponed blogging about them.
I still have not gotten around to changing out the bike tubes, so my cycling this week has been limited to spinning at the gym. That's fine by me. Now that it is getting darker earlier and the morning light has disappeared as well, I think a lot of my rides will be at the gym or on a trainer anyways. The only bad thing about the gym spin is that sometimes the instructor gets carried away with sprints and jumps and all I really want to do is keep a steady pace and heart rate. This morning I found my self OFP (own F#@king Program) while the rest of the class played along. It worked great for me, I was able to get in a great workout without causing too much of a distraction to others.
Last night was run club and it was a fantastic workout. We teamed up in groups of threes and ran relays. I ran six 400m sprints in sets of three with a three minute rest in between. During the sets my rest was only as long as it took the other two members of my group to run their 400's. It was actually really fun. It broke up the monotony of running intervals all of the time, and it made me push it a little harder. Its hard to pull up short when you just watched a teammate sprint the last 150m of his lap to put us in second before the hand off. We managed to stay in second or third for most of the sets, but the sprinters always took over on the last 400m and bumped us down. I wasn't really keeping track that intently, so I will just say we great.
Coming up in the next few days I have a couple of light runs scheduled leading up to the Boulder Half Marathon on Sunday. Initially I was going to run the full, but after the 4 Mile Canyon fire pushed it back two weeks, it would be insane for me to attempt the Boulder and Denver Marathons within on two weeks rest. It would set me back more than it would offer. I still plan on taking on the Denver full in a few weeks.
The next few days continue to be crazy, so wish me luck in Boulder!
I still have not gotten around to changing out the bike tubes, so my cycling this week has been limited to spinning at the gym. That's fine by me. Now that it is getting darker earlier and the morning light has disappeared as well, I think a lot of my rides will be at the gym or on a trainer anyways. The only bad thing about the gym spin is that sometimes the instructor gets carried away with sprints and jumps and all I really want to do is keep a steady pace and heart rate. This morning I found my self OFP (own F#@king Program) while the rest of the class played along. It worked great for me, I was able to get in a great workout without causing too much of a distraction to others.
Last night was run club and it was a fantastic workout. We teamed up in groups of threes and ran relays. I ran six 400m sprints in sets of three with a three minute rest in between. During the sets my rest was only as long as it took the other two members of my group to run their 400's. It was actually really fun. It broke up the monotony of running intervals all of the time, and it made me push it a little harder. Its hard to pull up short when you just watched a teammate sprint the last 150m of his lap to put us in second before the hand off. We managed to stay in second or third for most of the sets, but the sprinters always took over on the last 400m and bumped us down. I wasn't really keeping track that intently, so I will just say we great.
Coming up in the next few days I have a couple of light runs scheduled leading up to the Boulder Half Marathon on Sunday. Initially I was going to run the full, but after the 4 Mile Canyon fire pushed it back two weeks, it would be insane for me to attempt the Boulder and Denver Marathons within on two weeks rest. It would set me back more than it would offer. I still plan on taking on the Denver full in a few weeks.
The next few days continue to be crazy, so wish me luck in Boulder!
Tuesday, September 28, 2010
Long Run
I just finished my long run for the evening. Rather than trying to map a course around the west side I decided to run laps around the park until my time was up. I set out to run 4 laps in an hour and fifteen minutes and at the same time I was going to try and keep my foot step per minute count at 90. It just so happened that it was easier than I though to keep up my foot steps, which led to five or six laps around the park instead.
There were a few guys walking the loop in the opposite direction and every time I passed I could hear them mutter under their breaths how crazy I was for running so much. It made me smile every time.
After another great workout, I carried on with my time honored tradition.... Old C's. I had a few Black and Tans (I'm starting to be convinced that passing out is better than falling asleep) with some friends and called it a day.
There were a few guys walking the loop in the opposite direction and every time I passed I could hear them mutter under their breaths how crazy I was for running so much. It made me smile every time.
After another great workout, I carried on with my time honored tradition.... Old C's. I had a few Black and Tans (I'm starting to be convinced that passing out is better than falling asleep) with some friends and called it a day.
Sunday, September 26, 2010
50 Miler
Once again I decided that I didn't want to sleep in so I woke Kayleigh up early (around 7:00am) for a long ride. I wanted to do a two and a half hour ride so I mapped out a 50 mile course. After I invited Kayleigh to join me I realized the figure eight loop that I had charted would take a little longer than planed but I decided not to change it. I figured there is not too much of a difference between 2 and a half hours and three hours when you have been riding that long.
The ride was pretty uneventful until just over half way when we were about to enter Miliken and someone decided that they wanted to throw a newspaper out of their window at us. They threw it from the drivers side window so it was hung up in the air stream and never made it to the side of the road. You have to love the country hicks that live in our area. I appreciate the free read, but it is extremely hard to keep my heart rate up when I am reading the Tribune article about how exercise is more than a trend in Weld County.
We kept on pushing until we were about 7 miles from home and I pulled up with a front flat tire. We were prepared to change out one tube so it wasn't a problem. Before I jumped back on my bike, I checked my rear tire, and it appeared to be a little squishy too. I figured that if I pushed it hard home I could make it before it went flat. After three more miles or so I began to feel some hard impacts coming from the rear so I pulled over onto the sidewalk. The rear was completely flat, as I waited for Kayleigh to catch up to tell her to go and grab the pick up wagon (Bruce the truck) I took off my shoes and helmet and hung out on the side of the road. When she finally pulled up, she noticed she had a front flat as well.
We were not prepared to fix three flats in one ride, so rather than finishing an awesome 50 mile ride in two hours and forty-five minutes, we had to walk our bikes the last part of the ride and finished our day just under four hours.
I now know that one spare tube and CO2 cartridge is not enough, I may find that I race in St. George with at least three tubes and four cartridges. I would not want to put in all of this work and then not finish because of a blown tube. I would rather carry the weight and be over prepared than DNF in my first Ironman.
The ride was pretty uneventful until just over half way when we were about to enter Miliken and someone decided that they wanted to throw a newspaper out of their window at us. They threw it from the drivers side window so it was hung up in the air stream and never made it to the side of the road. You have to love the country hicks that live in our area. I appreciate the free read, but it is extremely hard to keep my heart rate up when I am reading the Tribune article about how exercise is more than a trend in Weld County.
We kept on pushing until we were about 7 miles from home and I pulled up with a front flat tire. We were prepared to change out one tube so it wasn't a problem. Before I jumped back on my bike, I checked my rear tire, and it appeared to be a little squishy too. I figured that if I pushed it hard home I could make it before it went flat. After three more miles or so I began to feel some hard impacts coming from the rear so I pulled over onto the sidewalk. The rear was completely flat, as I waited for Kayleigh to catch up to tell her to go and grab the pick up wagon (Bruce the truck) I took off my shoes and helmet and hung out on the side of the road. When she finally pulled up, she noticed she had a front flat as well.
We were not prepared to fix three flats in one ride, so rather than finishing an awesome 50 mile ride in two hours and forty-five minutes, we had to walk our bikes the last part of the ride and finished our day just under four hours.
I now know that one spare tube and CO2 cartridge is not enough, I may find that I race in St. George with at least three tubes and four cartridges. I would not want to put in all of this work and then not finish because of a blown tube. I would rather carry the weight and be over prepared than DNF in my first Ironman.
Saturday, September 25, 2010
7th Place
Instead of being a bum on a Saturday morning, I woke up and drove to Brighton for a charity 5k. It was not a big time race at all, in fact most of the people there were employees of the school district or students who were trying to raise money for their PE program.
Right at the start I took off and found myself in the lead pack. I figured it was because people didn't place themselves in the start very well and that I would soon get passed by a flood of runners. After the first mile, no one had passed from behind yet, and I started to feel real great about my race. The pack started to stretch out and one by one I was knocking off the individuals that started out too fast. I started to hear footsteps around mile two and I was finally passed by two women who appeared to be racing for the top female spot. They were neck and neck and both of them were breathing insanely hard. I tried to keep pace with them for a little bit, then I figured I needed to stick to my own race and let them go. I am over the fact that it is possible to be beaten by women, I only tried to keep up with them due to their faster pace.
The last part of the course was down hill but it didn't really matter. Everyone in front of me was able to pick up the pace as well and we were all locked into our finishing places. The finish consisted of a lap around the quarter mile track and as soon as I hit it, it was a full blown sprint to the finish. The first finisher was crossing the finish as I entered the track, I had only been a quarter of a mile from the leader. That alone made excited me, then as I started to count the finishers I realized I had gotten 7th place.
Had anyone from my run club been at the race, the outcome would have been different, but they weren't. So I am going to brag about my 7th place finish (out of 400ish) for a very long time. I don't think I have ever finished that high in the overall category of any race, ever. Kudos to me!
Prior to the race I decided that I have been putting in enough miles with my KSO's and I didn't really care about trying to win so I would run in them. The decision did not hurt me at all. I first I found myself running on my toes and it was due to the fact that I was wearing by barefoot shoes that I realized my stride was off. I corrected it around the half mile mark and had a smooth race to the end. The downhill section did not bother me either. I thought I might feel it in my knees more from the pounding, but it was as comfortable as my track shoes.
I could never just train for a run race, I enjoy doing other activities too much. However it is obvious that my training is going well and I continue to improve each step of the way. Look out St. George, I'm coming for you.
Right at the start I took off and found myself in the lead pack. I figured it was because people didn't place themselves in the start very well and that I would soon get passed by a flood of runners. After the first mile, no one had passed from behind yet, and I started to feel real great about my race. The pack started to stretch out and one by one I was knocking off the individuals that started out too fast. I started to hear footsteps around mile two and I was finally passed by two women who appeared to be racing for the top female spot. They were neck and neck and both of them were breathing insanely hard. I tried to keep pace with them for a little bit, then I figured I needed to stick to my own race and let them go. I am over the fact that it is possible to be beaten by women, I only tried to keep up with them due to their faster pace.
The last part of the course was down hill but it didn't really matter. Everyone in front of me was able to pick up the pace as well and we were all locked into our finishing places. The finish consisted of a lap around the quarter mile track and as soon as I hit it, it was a full blown sprint to the finish. The first finisher was crossing the finish as I entered the track, I had only been a quarter of a mile from the leader. That alone made excited me, then as I started to count the finishers I realized I had gotten 7th place.
Had anyone from my run club been at the race, the outcome would have been different, but they weren't. So I am going to brag about my 7th place finish (out of 400ish) for a very long time. I don't think I have ever finished that high in the overall category of any race, ever. Kudos to me!
Prior to the race I decided that I have been putting in enough miles with my KSO's and I didn't really care about trying to win so I would run in them. The decision did not hurt me at all. I first I found myself running on my toes and it was due to the fact that I was wearing by barefoot shoes that I realized my stride was off. I corrected it around the half mile mark and had a smooth race to the end. The downhill section did not bother me either. I thought I might feel it in my knees more from the pounding, but it was as comfortable as my track shoes.
I could never just train for a run race, I enjoy doing other activities too much. However it is obvious that my training is going well and I continue to improve each step of the way. Look out St. George, I'm coming for you.
Wednesday, September 22, 2010
Run Club
It was a rough start tonight running with the run club. We ran 6/3/6/3/6 min splits, in somewhat in-climate weather. It was raining pretty good from the start, and it made me not want to climb out of my truck and start warming up. Since I had already made it to the track, the least I could do is get out and warm up.
After warming up I still wasn''t feeling up to par. I carried on with my normal pace group for the first two splits, then my stomach started to knot up. I ran the next two splits with a slower group to avoid further discomfort. I realized the knot was not going away so I ran hard on the last six.
I have been utilizing a shorter yet faster stride on my longer runs in order to keep my feet directly underneath me and my body position straighter. I returned to this stride on the last lap and ran better than I had on the previous splits even with a stomach ache. I have had to adapt to a new stride with my barefoot running, but it works great when I wear my track shoes too.
Tomorrow is a lifting day, so I will have a day off from endurance training to let my stomach settle.
After warming up I still wasn''t feeling up to par. I carried on with my normal pace group for the first two splits, then my stomach started to knot up. I ran the next two splits with a slower group to avoid further discomfort. I realized the knot was not going away so I ran hard on the last six.
I have been utilizing a shorter yet faster stride on my longer runs in order to keep my feet directly underneath me and my body position straighter. I returned to this stride on the last lap and ran better than I had on the previous splits even with a stomach ache. I have had to adapt to a new stride with my barefoot running, but it works great when I wear my track shoes too.
Tomorrow is a lifting day, so I will have a day off from endurance training to let my stomach settle.
Pool Time
After a month of down time due to repairs, my swimming pool is open again. Actually it has been open for the last two weeks and I have been ignoring that fact to concentrate on my run. This morning I decided to break away from running and get back to the pool.
I swam 2000 meters at a somewhat fast pace. Well the first 1000 was fast and the second trailed off a little at the end. I really concentrated on trying to fix my form. For those that know me and have ever watched me swim, I really can't. I think I may have addressed it earlier, but I don't use my legs very well at all. I was trying to master the flutter kick this morning but it ended up turning into a body roll side stroke kick thingy. I don't know. It was faster than my normal stroke but it still doesn't look or feel right. I often times look up on a breath to see the lifeguards staring and I always wonder what is going through their heads. Maybe they think I look awesome! Who knows. I have a few months to get it down as long as I keep working on it.
As important as it is, the swim is less than 10% of an Ironman race, so I will work on my stroke when I can, but my focus will continue to be on biking and running.
I swam 2000 meters at a somewhat fast pace. Well the first 1000 was fast and the second trailed off a little at the end. I really concentrated on trying to fix my form. For those that know me and have ever watched me swim, I really can't. I think I may have addressed it earlier, but I don't use my legs very well at all. I was trying to master the flutter kick this morning but it ended up turning into a body roll side stroke kick thingy. I don't know. It was faster than my normal stroke but it still doesn't look or feel right. I often times look up on a breath to see the lifeguards staring and I always wonder what is going through their heads. Maybe they think I look awesome! Who knows. I have a few months to get it down as long as I keep working on it.
As important as it is, the swim is less than 10% of an Ironman race, so I will work on my stroke when I can, but my focus will continue to be on biking and running.
Monday, September 20, 2010
Long Run
The last tri of the season has come and gone which means its time for the maintenance program to start. I will have two and a half months to stretch out my run, bike and swim fitness before I will kick it into high gear for St. George.
Tonight I took a break from homework to enjoy a nice cool evening jog around Bittersweet Park and the neighboring street. I ran for 55 minutes and kept my heart rate at 165 bpm. It was a little higher rate than my training called for, but the pace felt great and I didn't like I was working hard at all so I let it go.
The next few months will probably be more difficult than the months directly preceding St. George. As daylight fades away earlier and earlier every day I need to keep my motivation up. The work I put in now will establish the base for future training. If I am going to turn in an impressive time I need to start with a sturdy base.
Tonight I took a break from homework to enjoy a nice cool evening jog around Bittersweet Park and the neighboring street. I ran for 55 minutes and kept my heart rate at 165 bpm. It was a little higher rate than my training called for, but the pace felt great and I didn't like I was working hard at all so I let it go.
The next few months will probably be more difficult than the months directly preceding St. George. As daylight fades away earlier and earlier every day I need to keep my motivation up. The work I put in now will establish the base for future training. If I am going to turn in an impressive time I need to start with a sturdy base.
Friday, September 17, 2010
Training Program
I have known for a long time that my training is eradicate and it has not been tested in a lab. I have achieved huge gains in my tri times by doing what I do, but it is time to take it to the next level. I had originally planned on waiting until December to begin an official training schedule but the more and more I think about Ironman St. George the more and more I want to do really well. It almost consumes my entire thought process.
Believe it or not, there are tri programs and coaches who are eager to provide coaching, training schedules, nutrition plans and software to help any triathlete to achieve their goals for the correct price. The choice of my training plan actually came down to coaching and training software. Most coaches use Training Peaks software to map plans and track workouts and diets. It is a nice program that is pushed by USA Tri, but it isn't very flexible. If for some reason a workout is missed or only part of the work out is finished, Training Peaks does not update future workouts. The training is lost, and this doesn't work for me. It is important to me to have a very flexible schedule. With my thesis approaching and the desire to spend some time with my lovely wife, it is unacceptable for me to have a training schedule set in stone.
I am also not interested in having phone conversations or daily emails from a coach. I would like to be able to get a hold of them if I need to, but I would rather not have contact. I could learn a lot from a personable coach, but I don't want to fake my way through a conversation just to have a conversation and I feel that's how most of the discussions would happen.
For these reasons, I have decided to use MarkAllenOnline for my coaching needs. Mark Allen is an Ironman hall of Famer from the 90's and a legend in the Ironman circles. His knowledge of how to train and how not to train has been tested in numerous Ironman races and 6 Kona titles. Mark paired up with Luis Vargas, another Ironman competitor and software designer to create a different type of training program. Through collaboration, they developed the eGrip coaching engine; an adaptable training software that shuffles workouts based on performance and completion of previous work outs. They also provide email support (with quick responses, I already tested it) if I ever needed anything, or wanted to discuss strategy. In addition to meeting my exact needs, eGrip has a maintenance program that I can start now and start to organize my workout. In December, I will be able to transition to my full blown training schedule with a base line of training data already established.
Mark Allen has a little elevator slogan; "Train smart, get results." I think it makes perfect sense and the smartest thing I have done for my results is to jump on board.
Believe it or not, there are tri programs and coaches who are eager to provide coaching, training schedules, nutrition plans and software to help any triathlete to achieve their goals for the correct price. The choice of my training plan actually came down to coaching and training software. Most coaches use Training Peaks software to map plans and track workouts and diets. It is a nice program that is pushed by USA Tri, but it isn't very flexible. If for some reason a workout is missed or only part of the work out is finished, Training Peaks does not update future workouts. The training is lost, and this doesn't work for me. It is important to me to have a very flexible schedule. With my thesis approaching and the desire to spend some time with my lovely wife, it is unacceptable for me to have a training schedule set in stone.
I am also not interested in having phone conversations or daily emails from a coach. I would like to be able to get a hold of them if I need to, but I would rather not have contact. I could learn a lot from a personable coach, but I don't want to fake my way through a conversation just to have a conversation and I feel that's how most of the discussions would happen.
For these reasons, I have decided to use MarkAllenOnline for my coaching needs. Mark Allen is an Ironman hall of Famer from the 90's and a legend in the Ironman circles. His knowledge of how to train and how not to train has been tested in numerous Ironman races and 6 Kona titles. Mark paired up with Luis Vargas, another Ironman competitor and software designer to create a different type of training program. Through collaboration, they developed the eGrip coaching engine; an adaptable training software that shuffles workouts based on performance and completion of previous work outs. They also provide email support (with quick responses, I already tested it) if I ever needed anything, or wanted to discuss strategy. In addition to meeting my exact needs, eGrip has a maintenance program that I can start now and start to organize my workout. In December, I will be able to transition to my full blown training schedule with a base line of training data already established.
Mark Allen has a little elevator slogan; "Train smart, get results." I think it makes perfect sense and the smartest thing I have done for my results is to jump on board.
Monday, September 13, 2010
Not As Grumpy Today
I just received an email containing the official results of the Parker Tri and I am not as grumpy as I was yesterday. In fact I feel awesome. I finished in 1:10:26.1, 32nd overall and 4th in my age group. I missed out on the podium by 37 seconds. I am really ok with that because I had a great race and I made a few mental errors and transition mistakes that easily could equate to that 37 second difference.
I failed to talk about the race yesterday because I was so upset with my timing drama. Now that its over I think I can reflect on my race. I didn't have any issues with my swim other than the fact that I really don't know how to swim. I decided on the way home that I am going to take a few lessons so that I can learn to efficiently kick. I usually just drag myself through the water using by upper body, I think if I learn to kick I may be able to knock a few minutes off of my swim and look a little cooler doing it.
My swim to bike transition went well too. It was a long run from the pool to the transition but I managed to keep a good pace and catch my breath from the swim to make the first few minutes on the bike easier. The bike went really good. I may have been able to push it a little more, but I never safe anything for the run and I backed off a couple of times so my run time would be better. I managed to average 20.48 mph on the bike leg which is really good because there were a few tough uphills.
The bike to run transition was a complete disaster. I am pretty sure I missed the podium because of it. Normally I slip out of my shoes while riding the last portion of the bike to safe time. This time, I didn't see the transition marker until it was too late to slip them off so I ran into transition with them all. I told my self it wasn't a big deal and it wouldn't hurt my time at all. It did take a little longer but had that been the only mistake I wouldn't have cared. In addition to the shoes, I forgot to unbuckle my helmet on the fly and I tried to decapitate myself when I got to my station and attempted to remove it. Next, I had tied my shoes too tight, so when I went to slip them on I had an extremely difficult time. It probably took me 20 seconds per foot to wiggle into my shoes. I can usually keep my transition times under 40 seconds and my second transition was twice that.
The run leg was fantastic. Right out of the transition I had a good pace as I regained my legs and as they started to feel better I picked up the pace. I managed a 7:55 per mile pace (my goal was under 8) so I was thrilled to have done that. I think I could have ran harder, especially at the end, but overall it was a great performance. I may have been able to shave off another 10 seconds had I started sprinting where I initially had planned to, but I held off. It may have been a mental mistake or a good move, but it is impossible to tell.
It is a real bummer that my second transition cost me a podium position, but transition are part of the race and I now know to practice them before my next sprint tri. It turned out to be a really great day.
I almost forgot, Kayleigh was 4th in her age group too. I actually had her admit that a better run time would make her a competitive triathlete. She may just join me at run club sooner than later.
I failed to talk about the race yesterday because I was so upset with my timing drama. Now that its over I think I can reflect on my race. I didn't have any issues with my swim other than the fact that I really don't know how to swim. I decided on the way home that I am going to take a few lessons so that I can learn to efficiently kick. I usually just drag myself through the water using by upper body, I think if I learn to kick I may be able to knock a few minutes off of my swim and look a little cooler doing it.
My swim to bike transition went well too. It was a long run from the pool to the transition but I managed to keep a good pace and catch my breath from the swim to make the first few minutes on the bike easier. The bike went really good. I may have been able to push it a little more, but I never safe anything for the run and I backed off a couple of times so my run time would be better. I managed to average 20.48 mph on the bike leg which is really good because there were a few tough uphills.
The bike to run transition was a complete disaster. I am pretty sure I missed the podium because of it. Normally I slip out of my shoes while riding the last portion of the bike to safe time. This time, I didn't see the transition marker until it was too late to slip them off so I ran into transition with them all. I told my self it wasn't a big deal and it wouldn't hurt my time at all. It did take a little longer but had that been the only mistake I wouldn't have cared. In addition to the shoes, I forgot to unbuckle my helmet on the fly and I tried to decapitate myself when I got to my station and attempted to remove it. Next, I had tied my shoes too tight, so when I went to slip them on I had an extremely difficult time. It probably took me 20 seconds per foot to wiggle into my shoes. I can usually keep my transition times under 40 seconds and my second transition was twice that.
The run leg was fantastic. Right out of the transition I had a good pace as I regained my legs and as they started to feel better I picked up the pace. I managed a 7:55 per mile pace (my goal was under 8) so I was thrilled to have done that. I think I could have ran harder, especially at the end, but overall it was a great performance. I may have been able to shave off another 10 seconds had I started sprinting where I initially had planned to, but I held off. It may have been a mental mistake or a good move, but it is impossible to tell.
It is a real bummer that my second transition cost me a podium position, but transition are part of the race and I now know to practice them before my next sprint tri. It turned out to be a really great day.
I almost forgot, Kayleigh was 4th in her age group too. I actually had her admit that a better run time would make her a competitive triathlete. She may just join me at run club sooner than later.
Sunday, September 12, 2010
Parker Tri
I wasn't quite done running sprints this year so I found a smaller tri that I could enter, I even convinced Kayleigh to do it as well because the swim was in a pool rather than open water. So this morning we drove to Parker for the last tri before my Ironman.
It was probably the least organized race I have ever been to. I understand that it is extremely hard to get 400 people to swim 500m in 6 lanes of a swimming pool, but after ten years (that's how long the race has been around for) you would have thought they figured it out. My start was delayed over an hour, which means I was standing around wasting energy for an extra hour and it would be hot by the time I made it out to the run course. Lets just say, I wasn't very happy.
Besides having a bad start, I actually had a great race. However, due to another issue I had with the race, I am unsure of my time or splits. I never received a complete answer, but it sounds like the hand held PDA device used by the swim starters failed to record my start time. This means that even though I received time splits for every phase of the race, there was no base to compare them too. I have no idea what my time was.
I have decided to use other measures to determine how awesome I am. I shared a lap lane with four other people during the swim leg, and I was the first to finish out of that group. I know for a fact that I at least beat four people. I had an amazing bike leg as well. I managed to avoid being passed by all but one other competitor, and I managed to pick off a large number of racers that had a head start. I felt good coming off of the bike, my legs were a little wobbly at first but I managed to overcome that feeling after a few hundred meters. Similar to the bike leg, I also avoided getting passed and managed to overtake a few handfuls of runners as well. It felt like the best race I have ever put together, I just wish I had a time to pair up with the feeling.
It was probably the least organized race I have ever been to. I understand that it is extremely hard to get 400 people to swim 500m in 6 lanes of a swimming pool, but after ten years (that's how long the race has been around for) you would have thought they figured it out. My start was delayed over an hour, which means I was standing around wasting energy for an extra hour and it would be hot by the time I made it out to the run course. Lets just say, I wasn't very happy.
Besides having a bad start, I actually had a great race. However, due to another issue I had with the race, I am unsure of my time or splits. I never received a complete answer, but it sounds like the hand held PDA device used by the swim starters failed to record my start time. This means that even though I received time splits for every phase of the race, there was no base to compare them too. I have no idea what my time was.
I have decided to use other measures to determine how awesome I am. I shared a lap lane with four other people during the swim leg, and I was the first to finish out of that group. I know for a fact that I at least beat four people. I had an amazing bike leg as well. I managed to avoid being passed by all but one other competitor, and I managed to pick off a large number of racers that had a head start. I felt good coming off of the bike, my legs were a little wobbly at first but I managed to overcome that feeling after a few hundred meters. Similar to the bike leg, I also avoided getting passed and managed to overtake a few handfuls of runners as well. It felt like the best race I have ever put together, I just wish I had a time to pair up with the feeling.
Thursday, September 9, 2010
I Finally Belong!!
Last nights workout with run club was fast and exhausting, which was partly my fault. I always get anxious while sitting around at work waiting for the correct time to leave so I can get to training on time. This usually leads to an early departure and not coincidental, an early arrival. I hate to sit around at the track too, so I started warming up. By the time it was ready to start our workout, I had already run two miles around the track.
Then the real work started. We ran intervals of 3 min/5/3/5/3/3 with a 3 min break in between each interval. Coming off of my epic sub 6 min mile I was attempting to train at the same pace. The first three were ok, I managed to sneak in with a quick pace group and I held my own. However after the second 5 min interval, it felt like I was running through a lake full of gravy. I managed to keep my pace group within 100-200 meters, but I could no longer stay with the group.
The best part was the light rain we had near the end of the workout, it was very refreshing. It was just the perfect temperature to cool you down and not extremely wet so it didn't slow you down either.
Actually I lied, the best part of the night was not the weather. At the beginning of each practice our run coach (Doug) reads off race results from the weekend so we can congratulate everyone on their performances. Out of no where he brought up my mile time (and a few others but it makes me feel special to believe it was just mine) and how much I had taken off of my previous mile. It was the first time I have ever been congratulated by the club and afterwards a few of the elite runners approached me to offer personal congrats. After a couple of months of being in the shadows and going through the motions, I felt like I really belonged to the run club. It was awesome, I may just become a runner one day after all.
Then the real work started. We ran intervals of 3 min/5/3/5/3/3 with a 3 min break in between each interval. Coming off of my epic sub 6 min mile I was attempting to train at the same pace. The first three were ok, I managed to sneak in with a quick pace group and I held my own. However after the second 5 min interval, it felt like I was running through a lake full of gravy. I managed to keep my pace group within 100-200 meters, but I could no longer stay with the group.
The best part was the light rain we had near the end of the workout, it was very refreshing. It was just the perfect temperature to cool you down and not extremely wet so it didn't slow you down either.
Actually I lied, the best part of the night was not the weather. At the beginning of each practice our run coach (Doug) reads off race results from the weekend so we can congratulate everyone on their performances. Out of no where he brought up my mile time (and a few others but it makes me feel special to believe it was just mine) and how much I had taken off of my previous mile. It was the first time I have ever been congratulated by the club and afterwards a few of the elite runners approached me to offer personal congrats. After a couple of months of being in the shadows and going through the motions, I felt like I really belonged to the run club. It was awesome, I may just become a runner one day after all.
Wednesday, September 8, 2010
Two Types of Goals
I'm sitting at work right now and really do not feel like inputting data, so instead I'm going to talk about the two types of goals. I have noticed that every time I set out to do something I set two goals for myself, a realistic goal and a fantasy goal. The realistic goal is something that you know you can accomplish with a little effort and reaching it will make you happy. The fantasy goal is something you would love to accomplish and you would be ecstatic if you reached it, but it feels like it is just outside of your reach.
An example of the two goal system occurred last week when I ran my timed mile. My realistic goal was to finish under 6:20 and show improvement from the last mile, and my fantasy goal was to finish under 6 minutes. It was a discussion at the mile that made me realize that most everyone (maybe just runners and triathletes) set two goals for themselves prior to each event that they take on. My running partner and I were discussing our goals and we starting joking about this multi goal system. If you really think about, it is everywhere.
After realizing that I follow the two goal system pretty religiously, I started to think about Ironman St. George and my goals. At first I thought that my realistic goal was to finish the Ironman in under 17 hours and be an official finisher and my fantasy goal was to finish in under 13 hours with a respectable time that I would be comfortable bragging about. After thinking about my goals for sometime, I believe I may have set them too low. In my mind I have revised my plan or just added a third tier. My legitimate goal for Ironman St. George is to finish somewhere in the 12 hour range or below, once again so I feel like I have a respectable time that I am comfortable sharing with others. The fantasy goal then becomes extremely challenging, to finish and qualify for Kona. For those of you who don't know, Ironman in Kona is considered the Ironman Championships and generally the top 5 age group finishers from each Ironman race from around the world qualify.
Don't get me wrong, I would be content to finish. I just would rather be someone who trained for the race and whose time was a reflection of the hours of training that was put in, instead of someone who is trying to cross the finish line as one last speed bump in the way of their M dot tattoo.
An example of the two goal system occurred last week when I ran my timed mile. My realistic goal was to finish under 6:20 and show improvement from the last mile, and my fantasy goal was to finish under 6 minutes. It was a discussion at the mile that made me realize that most everyone (maybe just runners and triathletes) set two goals for themselves prior to each event that they take on. My running partner and I were discussing our goals and we starting joking about this multi goal system. If you really think about, it is everywhere.
After realizing that I follow the two goal system pretty religiously, I started to think about Ironman St. George and my goals. At first I thought that my realistic goal was to finish the Ironman in under 17 hours and be an official finisher and my fantasy goal was to finish in under 13 hours with a respectable time that I would be comfortable bragging about. After thinking about my goals for sometime, I believe I may have set them too low. In my mind I have revised my plan or just added a third tier. My legitimate goal for Ironman St. George is to finish somewhere in the 12 hour range or below, once again so I feel like I have a respectable time that I am comfortable sharing with others. The fantasy goal then becomes extremely challenging, to finish and qualify for Kona. For those of you who don't know, Ironman in Kona is considered the Ironman Championships and generally the top 5 age group finishers from each Ironman race from around the world qualify.
Don't get me wrong, I would be content to finish. I just would rather be someone who trained for the race and whose time was a reflection of the hours of training that was put in, instead of someone who is trying to cross the finish line as one last speed bump in the way of their M dot tattoo.
Routine is OK
This week has been pretty routine so far, and I am fine with that. I was able to get a more aggressive (but shorter) ride in on Monday like I had planned. It was rather windy on the way home from Windsor and a few times wind gusts hit me in the side and managed to push me over a foot or two.
Other than the ride to Windsor, I have been spinning and running as normal. Tonight is run club so I will be getting one last work 5k workout in before my last summer sprint tri this weekend.
I am pretty excited for the Fall Frenzy Tri in Parker. I don't think it is a very high profile race and the swim is in a pool, so I think I have a pretty fair shot at placing in my age group. From my last sprint tri in Loveland, my cycling is looking better and my run pace is down so I am expecting phenomenal gains in my splits. I am a little worried about my swim time, the rec pool has been closed for almost a month so I haven't swam in about a month. I don't believe it will effect me that much, I just hope it doesn't cost me my fantasy goal.
Other than the ride to Windsor, I have been spinning and running as normal. Tonight is run club so I will be getting one last work 5k workout in before my last summer sprint tri this weekend.
I am pretty excited for the Fall Frenzy Tri in Parker. I don't think it is a very high profile race and the swim is in a pool, so I think I have a pretty fair shot at placing in my age group. From my last sprint tri in Loveland, my cycling is looking better and my run pace is down so I am expecting phenomenal gains in my splits. I am a little worried about my swim time, the rec pool has been closed for almost a month so I haven't swam in about a month. I don't believe it will effect me that much, I just hope it doesn't cost me my fantasy goal.
Sunday, September 5, 2010
Saddle Time
Today my lovely wife and I along with a few friends went for a long ride on the Cherry Creek bike trail through downtown Denver to Cherry Creek Reservoir. The trails and the reservoir were pretty busy (we didn't expect anything less on Labor Day weekend) so we took our time and had a relaxing ride.
Our ride wasn't really a training ride, I think we rode around 40 miles but at a nice and slow pace. Even though I wasn't pushing it hard, I still got a lot of saddle time which is one of my major concerns for Ironman.
I know I can ride 112 miles, but the key will be riding 112 miles and staying relaxed enough to run the marathon afterwords. As I close in on the big day, I will start picking up the pace and getting my saddle time on the same rides. Tomorrow I have a shorter ride planned up and through Windsor so I am sure I will be pushing it a little more.
Our ride wasn't really a training ride, I think we rode around 40 miles but at a nice and slow pace. Even though I wasn't pushing it hard, I still got a lot of saddle time which is one of my major concerns for Ironman.
I know I can ride 112 miles, but the key will be riding 112 miles and staying relaxed enough to run the marathon afterwords. As I close in on the big day, I will start picking up the pace and getting my saddle time on the same rides. Tomorrow I have a shorter ride planned up and through Windsor so I am sure I will be pushing it a little more.
Thursday, September 2, 2010
The Timed Mile
So I realize running a timed mile is not going to help my marathon time at all, but about every 2 months my running club gets together to see how fast we can run. We don't really train for the mile so it is sort of interesting to see how much everyone improves. Enough about the rest of the running club, I'm here to write about me. Lets just say I kicked ass.
My first timed mile I ran in 6:40 and that was my first day of going to run club practices. I had little speed work leading up that point so I was excited and felt great about my time. After two months of speed work outs I knew I could break 6 minutes in the mile. So I showed up early and ran the course forwards and backwards as a warm up and to refresh my memory on the turns. I was so early that I had to run another half mile 20 minutes later just to stay warmed up. My legs have felt heavy lately so I didn't think I was going to beat 6 minutes but as long as I ran better than the last time I would have been happy.
At the start of the run I found a pacer that was going to run 6 minutes flat and I knew I had to stay with her and surge past at the end to accomplish my goal. I kept up with her for what felt like hours and every time I looked sideways someone else had dropped out of the lead pack. My lungs were on fire, I couldn't breath, and my legs felt like bricks. We finally turned the last corner and I could see the finish about 300m away. At about the same time I started to fall back, I don't know if it was mental or if I was physically spent, but I sensed my goal escaping me. I managed to hold what I had for a little longer and finished just behind my pacer.
I was pissed, I was so close to finishing under 6 and I let it go at the very end. The anger didn't last long because soon after I started dry heaving and puking. My only concern then was to not look like too much of an asshole. With my lungs still on fire, I ran the course backwards to cool down and head over to our social in the park. The official finish times greeted me us there and everyone dashed over to see what their official times were. I wasn't in too much of a hurry because deep down I was disappointed even though I had still improved.
The times are posted in order of finish, so I found the 6 minute marker and starting looking down the list. I passed six or seven names and was looking at the 6:20 times thinking to myself I knew I hadn't ran that bad. I went back to the 6 minute marker and started looking backwards. It turned out to be a glorious sight; there it was, Kevin G. at 5:59, success was mine.
In the end I am unsure if it was worth it, my lungs still hurt today, a half day later, and I didn't do anything but lay on the couch like a turd for the rest of the night last night. However, in two months I would love to be writing about how I ran a 5:30 mile, even if it does hurt like this.
My first timed mile I ran in 6:40 and that was my first day of going to run club practices. I had little speed work leading up that point so I was excited and felt great about my time. After two months of speed work outs I knew I could break 6 minutes in the mile. So I showed up early and ran the course forwards and backwards as a warm up and to refresh my memory on the turns. I was so early that I had to run another half mile 20 minutes later just to stay warmed up. My legs have felt heavy lately so I didn't think I was going to beat 6 minutes but as long as I ran better than the last time I would have been happy.
At the start of the run I found a pacer that was going to run 6 minutes flat and I knew I had to stay with her and surge past at the end to accomplish my goal. I kept up with her for what felt like hours and every time I looked sideways someone else had dropped out of the lead pack. My lungs were on fire, I couldn't breath, and my legs felt like bricks. We finally turned the last corner and I could see the finish about 300m away. At about the same time I started to fall back, I don't know if it was mental or if I was physically spent, but I sensed my goal escaping me. I managed to hold what I had for a little longer and finished just behind my pacer.
I was pissed, I was so close to finishing under 6 and I let it go at the very end. The anger didn't last long because soon after I started dry heaving and puking. My only concern then was to not look like too much of an asshole. With my lungs still on fire, I ran the course backwards to cool down and head over to our social in the park. The official finish times greeted me us there and everyone dashed over to see what their official times were. I wasn't in too much of a hurry because deep down I was disappointed even though I had still improved.
The times are posted in order of finish, so I found the 6 minute marker and starting looking down the list. I passed six or seven names and was looking at the 6:20 times thinking to myself I knew I hadn't ran that bad. I went back to the 6 minute marker and started looking backwards. It turned out to be a glorious sight; there it was, Kevin G. at 5:59, success was mine.
In the end I am unsure if it was worth it, my lungs still hurt today, a half day later, and I didn't do anything but lay on the couch like a turd for the rest of the night last night. However, in two months I would love to be writing about how I ran a 5:30 mile, even if it does hurt like this.
Monday, August 30, 2010
RageKage
This morning Kayleigh and I went out for an easy jog to loosen up after our hike the previous day. As we were jogging, I thought about what I was going to write about in my blog. I want to keep everyone up to date on whats going on, but if nothing eventful happens or the event is routine, would people still be interested on what I was doing.
Then it happened..... the typical Greeley citizen (overweight and past their prime years) decided to conduct a rolling stop through a stop sign while looking right and left to see if they could make a turn and forgot to look directly in front of them. Had they looked forward, they would have noticed Kayleigh (in bright clothing with reflectors) and myself (with reflectors) in the middle of the crosswalk. Good thing Kayleigh and I were paying attention; we both were able to jump backwards (though it was really close) out from the wrath of the beat up Oldsmobile, and I was able to turn that switch from the happy go lucky jogger who enjoys the sunrise to RageKage who sees nothing but red and shoots steam from his ears. In addition to the switch I was able to scream out a few choice words, demonstrate what a crosswalk means to everyone that was listening (there was no one) and then check with Kayleigh to make sure she was OK (I dont know why that was last but next time I will work on it).
As we continued on our jog, my pace quickened and my mind wondered to actions that I would like to do to that old, fat prick and his car. Kayleigh popped my day dream bubble and reminded me to return to our nice and gentle morning jog. A few minutes later she told me that I'm like Ben Stillers character on friends. For those who don't watch friends, he goes from calm and peaceful to violent lunatic over the smallest things and then returns to normal all in about 4 breaths. As I realized Kayleigh was correct, I chuckled to myself, swore one more time against all of the non-exercise friendly citizens of Weld county, wished I lived Ft. Collins, then finished my jog in a better mood knowing that I was better than that the majority of the Greeleites that hate me because I am extremely good looking.
Then it happened..... the typical Greeley citizen (overweight and past their prime years) decided to conduct a rolling stop through a stop sign while looking right and left to see if they could make a turn and forgot to look directly in front of them. Had they looked forward, they would have noticed Kayleigh (in bright clothing with reflectors) and myself (with reflectors) in the middle of the crosswalk. Good thing Kayleigh and I were paying attention; we both were able to jump backwards (though it was really close) out from the wrath of the beat up Oldsmobile, and I was able to turn that switch from the happy go lucky jogger who enjoys the sunrise to RageKage who sees nothing but red and shoots steam from his ears. In addition to the switch I was able to scream out a few choice words, demonstrate what a crosswalk means to everyone that was listening (there was no one) and then check with Kayleigh to make sure she was OK (I dont know why that was last but next time I will work on it).
As we continued on our jog, my pace quickened and my mind wondered to actions that I would like to do to that old, fat prick and his car. Kayleigh popped my day dream bubble and reminded me to return to our nice and gentle morning jog. A few minutes later she told me that I'm like Ben Stillers character on friends. For those who don't watch friends, he goes from calm and peaceful to violent lunatic over the smallest things and then returns to normal all in about 4 breaths. As I realized Kayleigh was correct, I chuckled to myself, swore one more time against all of the non-exercise friendly citizens of Weld county, wished I lived Ft. Collins, then finished my jog in a better mood knowing that I was better than that the majority of the Greeleites that hate me because I am extremely good looking.
Mt. Bierstadt
Rather than taking on a long run this weekend, Kayleigh and I decided to take on our 5th Colorado 14'er. At 14,060 ft, the summit of Bierstadt is the 38th highest peak in Colorado and is located in the Front Range pushed up against the more famous Mt. Evans.
We woke up and started moving around at 3:30am knowing that we had a fairly long drive ahead of us to Grant and we wanted to be at the trail head as closest to sunrise as possible to guarantee the fairest weather and uncrowded trails. We did just that and I took some great pics of the sun rising over Sawtooth ridge as we were starting the hike.
We could tell that the tri training has been going good, because even though Bierstadt is a class 1 hike, Kayleigh and I did not need one break on the hike up and we barely were ever winded, unlike the rest of the afternoon hikers. Once at the top, we had the option of crossing Sawtooth ridge in order to reach Mt. Evans and knock out to 14'ers in one day. I have heard the trail looks harder than it actually is, but I have also heard it is sketchy in some places. The sketchy part is what made us decide to conquer Evans on another day.
We bounded down the peak like two mountain goats, passing hundreds of late bloomers trying to summit as well. The whole time the both of us had realizations how good of shape we are in because we never once looked miserable and many of the hikers going against were having a rough time.
Climbing Mt. Bierstadt with Kayleigh was way more enjoyable than a long solo run; however with the Boulder Marathon in just three short weeks, I am going to have to squeeze a few in these next two, or I'll be hurting.
We woke up and started moving around at 3:30am knowing that we had a fairly long drive ahead of us to Grant and we wanted to be at the trail head as closest to sunrise as possible to guarantee the fairest weather and uncrowded trails. We did just that and I took some great pics of the sun rising over Sawtooth ridge as we were starting the hike.
We could tell that the tri training has been going good, because even though Bierstadt is a class 1 hike, Kayleigh and I did not need one break on the hike up and we barely were ever winded, unlike the rest of the afternoon hikers. Once at the top, we had the option of crossing Sawtooth ridge in order to reach Mt. Evans and knock out to 14'ers in one day. I have heard the trail looks harder than it actually is, but I have also heard it is sketchy in some places. The sketchy part is what made us decide to conquer Evans on another day.
We bounded down the peak like two mountain goats, passing hundreds of late bloomers trying to summit as well. The whole time the both of us had realizations how good of shape we are in because we never once looked miserable and many of the hikers going against were having a rough time.
Climbing Mt. Bierstadt with Kayleigh was way more enjoyable than a long solo run; however with the Boulder Marathon in just three short weeks, I am going to have to squeeze a few in these next two, or I'll be hurting.
Friday, August 27, 2010
KSO's and Bare Foot Running
Early this summer I had a slow down in my training and in order to pick me up, my loving wife handed me a book about running. It wasn't the typical training book, rather it was about the physiology and history of distance running. Born To Run by McDougall was a fantastic pick me up. The focus of the book is on the Tahraumahra (spelling could be off) tribe in Copper Creek Mexico and what makes them great runners. On multiple tangents throughout the book McDougall discusses the pathology of bare foot running and how we as people have evolved from distance runners.
I'm sure many people read this book and think its entertaining, but a lot of things really clicked for me. Running shoes keep developing in order to correct foot problems that didn't exist 20 years ago. There were distance runners 20 years ago, so why the new problems? I am starting to believe that running shoes cause some of the problems. If Nike or New Balance shave some of the sole of here and add a cushion there, they are changing the way run and our bodies are adapting (or not adapting and causing injuries) to the shoes. We can do the same thing with our own feet by working them out. Think about it; if we want stronger legs or backs we go to the gym and workout, so why can't we work out our feet if we want stronger feet.
Barefoot running is the way to do this. By slowly building miles and frequency, barefoot running can strengthen our arches, calves, and actually reduce opportunities for injuries. I jumped on the bandwagon and purchased a pair of KSO's from Vibram. The KSO is a barefoot shoe (silly I know) that feels like your barefoot but provides a 4mm piece of vibram sole to protect against rocks, glass, and temperature. I have had my shoes for about a month; until this morning I had just been wearing them around town and the house to get used to them, but this morning was my first run. I went out for a relaxed 3 mile jog with Kayleigh and they felt great. My calves did get a little sore from having to chop my stride down a little, but truth be told a shorter stride with the feet underneath is better form. Running with my KSO's will actually force my form to improve. I love them, I love being back on track, and I would recommend the KSO's to anyone.
I am going to skip out on some outlaw family fun to make up the brick workout I blew off last weekend and mix it up with a climb up Bierstadt later on. So stay tuned.
I'm sure many people read this book and think its entertaining, but a lot of things really clicked for me. Running shoes keep developing in order to correct foot problems that didn't exist 20 years ago. There were distance runners 20 years ago, so why the new problems? I am starting to believe that running shoes cause some of the problems. If Nike or New Balance shave some of the sole of here and add a cushion there, they are changing the way run and our bodies are adapting (or not adapting and causing injuries) to the shoes. We can do the same thing with our own feet by working them out. Think about it; if we want stronger legs or backs we go to the gym and workout, so why can't we work out our feet if we want stronger feet.
Barefoot running is the way to do this. By slowly building miles and frequency, barefoot running can strengthen our arches, calves, and actually reduce opportunities for injuries. I jumped on the bandwagon and purchased a pair of KSO's from Vibram. The KSO is a barefoot shoe (silly I know) that feels like your barefoot but provides a 4mm piece of vibram sole to protect against rocks, glass, and temperature. I have had my shoes for about a month; until this morning I had just been wearing them around town and the house to get used to them, but this morning was my first run. I went out for a relaxed 3 mile jog with Kayleigh and they felt great. My calves did get a little sore from having to chop my stride down a little, but truth be told a shorter stride with the feet underneath is better form. Running with my KSO's will actually force my form to improve. I love them, I love being back on track, and I would recommend the KSO's to anyone.
I am going to skip out on some outlaw family fun to make up the brick workout I blew off last weekend and mix it up with a climb up Bierstadt later on. So stay tuned.
Thursday, August 26, 2010
A Week Out of Whack
It has been a terrible week for staying fit. I have been fighting the alarm clock, skipped my track workout and I haven't really been eating healthy. The Alumni match set me back more than I thought it would. I was pretty sore for two or three days afterwards and rather than stretching it out and sucking it up, I nursed my wounds with 12 ounce curls.
That's ok, I have been working hard all summer to get where I am and a off track week may have been a good thing. I know I was off track and I know I want to get back on track so I am. You can't let a few missed workouts cause you to miss more workouts. I'm refreshed, my body feels good, mentally I'm good, so this week its back on.
Without a race or anything going on this weekend, Kayleigh and I are going to hike Mt. Bierstadt (one of Colorado's 14'ers). I'm going to get a nice brick work out in or at least a long run Saturday and a hike Sunday. No worries, I'm back on track.
That's ok, I have been working hard all summer to get where I am and a off track week may have been a good thing. I know I was off track and I know I want to get back on track so I am. You can't let a few missed workouts cause you to miss more workouts. I'm refreshed, my body feels good, mentally I'm good, so this week its back on.
Without a race or anything going on this weekend, Kayleigh and I are going to hike Mt. Bierstadt (one of Colorado's 14'ers). I'm going to get a nice brick work out in or at least a long run Saturday and a hike Sunday. No worries, I'm back on track.
Alumni Rugby
Last Saturday was the UNC RFC Alumni match. Since I no longer play for the club, I decided to play against my old mates. I am unsure of the final score, but the old boys kicked the crap out of this years DI team. I played my usual role as a rucker and supporter, but I also took advantage of the few crashes that I took. If I would have tried a move or two rather than dropping my shoulder and crashing into pack I may have even scored. Lets face it though, crashing is way more.
The match was a great way to mix up training by staying active without logging a lot of miles and time. The only problem was I participated in the activities that are generally associated with post match rugby. The singing and hanging out with my old mates (over numerous pints and bazookas of course) was a great time, but I sacrificed two or three training opportunities to do so.
The next day was a little rough, so the brick workout that I had planned prior to golfing with my outlaws never happened. The golf did, and it took me two or three holes and lots of water to actually recover. I think the match was a great reminder why I have been avoiding drinking. I just need to keep that in mind the next time I think I can keep up with my old ways.
The match was a great way to mix up training by staying active without logging a lot of miles and time. The only problem was I participated in the activities that are generally associated with post match rugby. The singing and hanging out with my old mates (over numerous pints and bazookas of course) was a great time, but I sacrificed two or three training opportunities to do so.
The next day was a little rough, so the brick workout that I had planned prior to golfing with my outlaws never happened. The golf did, and it took me two or three holes and lots of water to actually recover. I think the match was a great reminder why I have been avoiding drinking. I just need to keep that in mind the next time I think I can keep up with my old ways.
Thursday, August 19, 2010
Track Workout
Last night I got together with Bell's Running Club and had a sweet workout. We ran two 1.5min intervals, a 15min tempo run, then two more 1.5min intervals with about 2 minutes of rest in between each run. I fell just short of 400m on each of the short intervals, but I was able to maintain the same pace, if not faster, on the last interval as I was on the first. As for the tempo run, my goal was to try and clear two miles. Right away I knew I was ahead of the pace I needed to accomplish my goal but I couldn't slow down. I ran the first mile in 7:15 and knew I probably couldn't keep it up much longer. I tried to slow my pace, but overcompensated. I tried to pick it back up, but my legs had enjoyed the slower pace and refused to cooperate with my brain and desire. I ended up finishing the tempo run 150m short of two miles. I'm still really impressed with myself. I have been with the club for less than two months now and I have already made huge gains in my 5k time.
I know what everyone is thinking; the Ironman finishes with a marathon not a 5k, who cares how fast you run 3 miles. Well, I still have one more sprint tri to compete in before I start to focus on the long run. Compete is the key word. I actually feel I can go out and win my age group in this one. At minimum, I want to place in my age group.
I am going to relax the next few days, I have an intense "fun" training planned for Saturday and it would be nice to be 100%.
I know what everyone is thinking; the Ironman finishes with a marathon not a 5k, who cares how fast you run 3 miles. Well, I still have one more sprint tri to compete in before I start to focus on the long run. Compete is the key word. I actually feel I can go out and win my age group in this one. At minimum, I want to place in my age group.
I am going to relax the next few days, I have an intense "fun" training planned for Saturday and it would be nice to be 100%.
Monday, August 16, 2010
Pool Closed
Do to annual cleaning and maintenance, my training facilities for swimming will be closed for a month. All summer the City of Greeley Parks and Rec altered the closing of pools for maintenance, but for some reason they went ahead and closed them all.... again. I guess it is a sign that I need to step up my run training. With the pool closed I will have more time to run.
My first run in place of swimming was planned for this morning, but a fight with the alarm clock and the fact that I'm a little sore from this weekends events has differed it until later this afternoon. I'm hoping it rains later on so it will be cooler this afternoon and I can squeeze my run in right when I get home.
With the pool closed look for my run miles to jump; if they don't, someone should start yelling at me.
My first run in place of swimming was planned for this morning, but a fight with the alarm clock and the fact that I'm a little sore from this weekends events has differed it until later this afternoon. I'm hoping it rains later on so it will be cooler this afternoon and I can squeeze my run in right when I get home.
With the pool closed look for my run miles to jump; if they don't, someone should start yelling at me.
Sunday, August 15, 2010
Who Says Training Can't Be Fun...... or Dirty
This morning Kayleigh and I went down to Boulder to participate in our third Columbia Muddy Buddy race in support of the Challenged Athlete Fund (CAF). Muddy Buddy is basically a 10k hybrid mountain bike / run race that you an your partner compete in together. The course is divided into 5 stages around Boulder Reservoir; one person rides the bike and the other runs until they get to a check point. At every check point, participants complete an obstacle (wall climb, cargo net crawl, balance beam, and a 20 ft cargo net climb) then switch roles.
I started out running while Kayleigh rode the bike. I could tell that going to running club training sessions have really helped my running. I found myself ducking and dodging other runners until I was in the lead out string of runners. When I started doing theses races, I would have never dreamed of being in a lead group, but lately it has become more of a reality.
When we started doing Muddy Buddy three years ago, the race wasn't as popular as it was today. The popularity is great for the CAF and the athletes that receive assistance from the CAF, but its bad news for seasoned participants. There was a large proportion of the racers that were clueless to etiquette or inconsiderate; either way it was a pain in the ass to deal with. When I would be riding the bike I would have runners in my lane or jump out in front of me, and when I was running bikers would whizz by on either side of me outside of the course just to make a pass. I experienced a few close calls and often times did not feel safe, even though I like to ride aggressively.
In the end, we had a great ride. We finished in 57 minutes and some change, which was faster than out previous times and ended the day in the Red Hook sponsored beer tent partaking in our champions beers. It is often good to supplement any training schedule with enjoyable training days like today in order to keep up morale and avoid burn out.
I almost forgot about one of the best parts of the day, Chrissie Wellington was on scene to get everyone going. For the second week in a row I got to see one of my triathlete heros and an Ironman legend. Both experiences have been really great motivation.
I started out running while Kayleigh rode the bike. I could tell that going to running club training sessions have really helped my running. I found myself ducking and dodging other runners until I was in the lead out string of runners. When I started doing theses races, I would have never dreamed of being in a lead group, but lately it has become more of a reality.
When we started doing Muddy Buddy three years ago, the race wasn't as popular as it was today. The popularity is great for the CAF and the athletes that receive assistance from the CAF, but its bad news for seasoned participants. There was a large proportion of the racers that were clueless to etiquette or inconsiderate; either way it was a pain in the ass to deal with. When I would be riding the bike I would have runners in my lane or jump out in front of me, and when I was running bikers would whizz by on either side of me outside of the course just to make a pass. I experienced a few close calls and often times did not feel safe, even though I like to ride aggressively.
In the end, we had a great ride. We finished in 57 minutes and some change, which was faster than out previous times and ended the day in the Red Hook sponsored beer tent partaking in our champions beers. It is often good to supplement any training schedule with enjoyable training days like today in order to keep up morale and avoid burn out.
I almost forgot about one of the best parts of the day, Chrissie Wellington was on scene to get everyone going. For the second week in a row I got to see one of my triathlete heros and an Ironman legend. Both experiences have been really great motivation.
Saturday, August 14, 2010
Saturday is a Cycling Day!
This morning, rather than being a bum while Kayleigh was at work, QR and I went for a ride. We rode a 34 mile loop that had us twisting and turning on county roads and side streets all the way to Windsor, a straight shot down Higway 257 to Miliken, and then farm roads and across Highway 34 back to the house. The ride took me an hour and 40 minutes, so I averaged 20mph. It wasn't the fastest I have been riding lately but since I fought a head wind on half the ride I'll claim it as a successful training ride.
Riding through the town of Miliken was great, something was going on so there were people lined up on the sidewalks. It almost felt like they were there to watch the chubbier yet better looking version of Lance Armstrong (I'm talking about me) ride through town on the Tour de Farm Country. I felt like I was flying through town too. I don't have a computer mounted on my new bike yet, but the speed limit through town is 30mph and I was keeping up with the few cars on the road on a slight uphill. Moments like that facilitate the urge to train.
In addition to a great ride, I learned an important lesson today; always put your phone on mute. I always take my phone with me when I go on solo rides in case of an emergency. Today however, everyone who regularly calls me did so in a period of 45 seconds. After the third ring, I thought maybe someone else was having an emergency so I pulled off to answer the phone. There was no emergency, just Saturday morning shop talk. I hate being so popular.
Riding through the town of Miliken was great, something was going on so there were people lined up on the sidewalks. It almost felt like they were there to watch the chubbier yet better looking version of Lance Armstrong (I'm talking about me) ride through town on the Tour de Farm Country. I felt like I was flying through town too. I don't have a computer mounted on my new bike yet, but the speed limit through town is 30mph and I was keeping up with the few cars on the road on a slight uphill. Moments like that facilitate the urge to train.
In addition to a great ride, I learned an important lesson today; always put your phone on mute. I always take my phone with me when I go on solo rides in case of an emergency. Today however, everyone who regularly calls me did so in a period of 45 seconds. After the third ring, I thought maybe someone else was having an emergency so I pulled off to answer the phone. There was no emergency, just Saturday morning shop talk. I hate being so popular.
Friday, August 13, 2010
I'm All Caught Up
Initially I stated that the purpose of this blog was to track my training efforts, but so far I have only rambled about equipment and running club. At this point I have covered everything that has occurred since I registered for Ironman (minus a few boring races and numerous training sessions that don't really stand out for any reason); so from this point forward, posts will actually be about current training or bumps in the road that I experience on my journey to becoming an Ironman.
Thanks for being patient.
Thanks for being patient.
After All of That, You're Running How Far?
Running is by far my weakest event of the three involved in triathlon. In fact, previously when I had thought about registering for an Ironman, the marathon at the end had always discouraged me. I have always thought finishing a marathon was an accomplishment in itself, let alone the finishing peace to a 12 hour race.
In order to get over my hatred of running, I decided to run more. Running more definitely did not cure my hatred for running, but it did start to get a little easier. One morning I even had a Forest Gump moment and what started as a planed 4 mile run before breakfast turned into a half marathon (13 miles); I returned home in time to cut Kayleigh's search party off from tearing up the streets of Greeley in search of me.
I was logging more miles but I was actually getting slower. I did not feel the urge to push myself as long as I finished my planned run for the day. At the rate I was going I was looking at a five hour plus run split. I decided I needed a coach; it just so happens I knew who to contact. The year before when I decided that I would run more, I went to an actual running store (Bell's Running) and was fitted for a pair of shoes. Doug Bell just so happens to be a USA Track & Field certified coach and supports a running club. In order to work on speed, I joined the club and I now find myself running the track at Nottingham Field every Wednesday night with a mix matched group ranging from hard corp distance runners, sprinters, triathletes, and others just trying to get into shape.
Most members of the group are training for 5k's, but a lot of them have experience at longer distances. The club is a great place to ask questions, get advice, and find people to train with. Its been a month since I have joined the club and I can notice improvements. Mentally I know how hard I can push it ( I had previously forgotten), and physically I know now remember what I am capable of. I no longer feel like the marathon is going to be the end of me, but I still think of it as the last obstacle between myself and my dream.
In order to get over my hatred of running, I decided to run more. Running more definitely did not cure my hatred for running, but it did start to get a little easier. One morning I even had a Forest Gump moment and what started as a planed 4 mile run before breakfast turned into a half marathon (13 miles); I returned home in time to cut Kayleigh's search party off from tearing up the streets of Greeley in search of me.
I was logging more miles but I was actually getting slower. I did not feel the urge to push myself as long as I finished my planned run for the day. At the rate I was going I was looking at a five hour plus run split. I decided I needed a coach; it just so happens I knew who to contact. The year before when I decided that I would run more, I went to an actual running store (Bell's Running) and was fitted for a pair of shoes. Doug Bell just so happens to be a USA Track & Field certified coach and supports a running club. In order to work on speed, I joined the club and I now find myself running the track at Nottingham Field every Wednesday night with a mix matched group ranging from hard corp distance runners, sprinters, triathletes, and others just trying to get into shape.
Most members of the group are training for 5k's, but a lot of them have experience at longer distances. The club is a great place to ask questions, get advice, and find people to train with. Its been a month since I have joined the club and I can notice improvements. Mentally I know how hard I can push it ( I had previously forgotten), and physically I know now remember what I am capable of. I no longer feel like the marathon is going to be the end of me, but I still think of it as the last obstacle between myself and my dream.
New Toys
I stated in my first post that I rode my Giant mountain bike in the first triathlon I ever participated in. Very shortly after that I purchased a new road bike from a triathlete in the newspaper who was looking for an upgrade themselves. My first road bike was a recycled Schwinn frame with decent Shimano components. It was super heavy (not that I knew that at the time) and had a few clicks and whistles no matter how many tune ups it received. Blue (the bike) and I had a lot of firsts together: the first time I ever rode further than 20 miles, the first time I ever used clip on pedals and shoes, the first time I broke 30mph and coincidentally the first time I ever crashed.
Blue was getting the job done, but I started to want more than just that. Kayleigh sensed that I needed more and bought me a set of aero bars as an anniversary gift. I was unsure of them at first, my balance was a little off when I rode in a tucked position and I couldn't ride on a straight line to safe my life. After a while, it became natural to ride lower and I could tell the difference in my average speed. The extra speed interested me and I started drooling over tri bikes and I spent my days browsing the Internet for the sexy new bike of my dreams.
One day I happened upon a sale at Trisports.com and I spotted her; a little tri tri bike manufactured by Quintana Roo, QR the Seduza.
It was love at first sight. I have rode QR in two tri's this summer and have noticed a huge difference. Theforward seat post design does save your legs for the run. I may feel like I'm loosing some power, but the benefits of the improved aerodynamics, the lighter frame, and higher gear ratios outweighs the power loss. I could imagine finishing an Ironman on Old Blue, but I will be noticeably better off training on QR.
With the addition of QR, I was able to give Kayleigh's Cousin Kirk Old Blue and he is now able to join the wonderful world of road biking. Everyone is a winner.
Blue was getting the job done, but I started to want more than just that. Kayleigh sensed that I needed more and bought me a set of aero bars as an anniversary gift. I was unsure of them at first, my balance was a little off when I rode in a tucked position and I couldn't ride on a straight line to safe my life. After a while, it became natural to ride lower and I could tell the difference in my average speed. The extra speed interested me and I started drooling over tri bikes and I spent my days browsing the Internet for the sexy new bike of my dreams.
One day I happened upon a sale at Trisports.com and I spotted her; a little tri tri bike manufactured by Quintana Roo, QR the Seduza.
With the addition of QR, I was able to give Kayleigh's Cousin Kirk Old Blue and he is now able to join the wonderful world of road biking. Everyone is a winner.
Wednesday, August 11, 2010
Ironman Boulder 70.3
The day started by unloading two and half pallets of Gatorade and three pallets of water onto the side of the road. After we set up, the owner of the property adjacent to the road decided that he wanted to be a royal ass and ordered us to move because Ironman failed to ask his permission to use his property (apparently it stretched to the middle of the road, who knows). In order to be respectful and uphold the integrity of the Ironman race series, we loaded the five and a half pallets of liquid back into the truck and moved 100m down the road to unload them once again.
The next part of the day consisted of removing all of the safety seals and caps off of ~5000 bottles of water and ~3000 bottles of Gatorade so that the racers wouldn't have to mess around with them while racing. Then it was race time.... I could see the time car leading the first pros towards us. I was excited to see Andy Potts fly by, and that's just what he did. The pros were going so fast that you couldn't tell who they were until they had already passed us at 30mph. It was still exciting, but I now know that when I volunteer the next time to do body markings or work an aid station on the run course.
Cheering on all of the age groupers was a good time though, and it made me appreciate the effort and time it takes to put on a high class event like Ironman. I would recommend volunteering at a large race like Ironman to anyone that one day wants to participate in one.
Tuesday, August 10, 2010
Its a Start!
As long as can remember I have been awestruck with the Ironman Triathlon. I can remember watching the replays on network TV months after the event date and imagining that one day I would hear Mike Reilly (the voice of Ironman) announce at the finish line, "Kevin Glaspie, you are an Ironman." Many years have passed, but i never forgot my dream.
A few years ago I started dabbling in triathlons. I started with the local Greeley Sprint Tri. The swim was in a shallow 50 meter pool, I completed the bike portion on my Giant mountain bike and I shuffle stepped through the 5k. Back then the plan of the day was to cross the finish line, and I did. The next couple of years I continued to participate in the Greeley Tri, and every year I saw improvement. I started to actually feel like a triathlete.
This summer I decided to step up my game. I entered all three of the races that make up the Northern Colorado Tri Series. This meant I would be racing in sprint tri's in Windsor and Greeley and competing in my first full tri in Loveland. I actually started training and continued to see progress. In the middle of one of the races I had an epiphany; it was defanetly time to take the next step towards accomplishing my childhood dream.
I went home pulled up a list of Ironman races and decided that I would be traveling to beautiful St. George Utah in May to swim 2.4 miles in Sand Hollow Reservoir, attack the 2000+ft climb between Gunlock and Veyo twice on my 112 mile bike ride, and run 26.2 miles in order to satisfy a childhood dream.
The purpose of this blog is so that you can share in the Ironman journey with me. Support and motivation is optimal; but for the few that want to crack jokes or see how miserable training will be, your comments will be appreciated too.
A few years ago I started dabbling in triathlons. I started with the local Greeley Sprint Tri. The swim was in a shallow 50 meter pool, I completed the bike portion on my Giant mountain bike and I shuffle stepped through the 5k. Back then the plan of the day was to cross the finish line, and I did. The next couple of years I continued to participate in the Greeley Tri, and every year I saw improvement. I started to actually feel like a triathlete.
This summer I decided to step up my game. I entered all three of the races that make up the Northern Colorado Tri Series. This meant I would be racing in sprint tri's in Windsor and Greeley and competing in my first full tri in Loveland. I actually started training and continued to see progress. In the middle of one of the races I had an epiphany; it was defanetly time to take the next step towards accomplishing my childhood dream.
I went home pulled up a list of Ironman races and decided that I would be traveling to beautiful St. George Utah in May to swim 2.4 miles in Sand Hollow Reservoir, attack the 2000+ft climb between Gunlock and Veyo twice on my 112 mile bike ride, and run 26.2 miles in order to satisfy a childhood dream.
The purpose of this blog is so that you can share in the Ironman journey with me. Support and motivation is optimal; but for the few that want to crack jokes or see how miserable training will be, your comments will be appreciated too.
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