3 Iron

Less is More?

2011-01-03T09:21:00.002-06:00

Given the demands on my time these days, I was intrigued by a recent Runners World article on marathon training. The kicker is that the longest run is 16 miles. 16 miles? Yeah, 16 miles. Ok, seems a bit on the light side but the basic idea is that instead of doing lots of long slow distance, you do more tempo, marathon pace, and speed work.

One of the things I've struggled with is trying to carve out massive time blocks for the weekends. By the time the weekend comes, the wife is cooked and needs a break. Trying to get up at 3 AM for a 20 mile run took way too much of a toll last year.

So, I'm going to give this new plan a go as I gear up for the Flying Pig in May. We'll see how it goes!

Back in the Saddle

2010-11-22T09:19:00.003-06:00

Has it really been since May 2007 that I last posted? Boy, did I slip out of the current.

I'm not sure what really happened. Why I went from prolific posting to radio silence for nearly 3 years. Initially I became distracted. My new Mac account promised flexibility and a perception of convenience. For a while I maintained the trilikemike site, but then let it go. As anyone has ridden in a fast pace group knows, once you make the decision to let go, it's very difficult to re-engage.

Many things have happened in the last 3 years. A new baby (born May 25, 2009) and another on the way (due 2/3/2011). I've changed jobs within Motorola - to one that is much more demanding and stressful, but offers far better breadth and affords much better experience.

Triathlon has to some extent taken a back seat in my life. I still train. I'm not able to race as often as I'd like. I can no longer afford the long training hours on weekends, so I'm limited to shorter distances. I've been injured more, due to a combination of age and inconsistencies in my training. I struggle with motivation, and discipline - at least in my "sporting" life.

So there it is. With that said, enough with the whining excuses and complete lack of discipline. Time to resharpen the blade and get back in the saddle.

New Digs

2007-05-30T07:22:00.000-05:00

I've moved! My new blogsite can be found at:

http://www.trilikemike.com/.

Going forward I'll no longer be posting on this website - see the new site for my continuing adventures!

Closing Shop

2007-05-24T15:03:00.001-05:00

Hey! I'm still alive! I haven't been posting lately because I'm in the process of closing up shop here in blogspot and moving to a different blog hosting service. Why?

Last week I went Mac. Once you go Mac you'll never go back. I agonized over this decision for about a month. Bottom line is that I just got sick and tired of spending time at home trying to keep my Windoze computers running - I was the IT guy at home as well as work. The whole "It just works" mantra from the Apple crowd was appealing. I'm a believer now. I've also discovered .Mac which allows me a lot more ease and flexibility in what I can publish - I can finally easily share photos, run and bike routes, create adhoc websites, etc. I'm in the process of transferring my blog contents over to the new site. Once I'm fully setup I'll post the link to the new digs here.

BTW - competed in the Memphis in May tri this past weekend. Trip report will be up on the new site when I'm done (hopefully over the weekend). Short story - awesome course and race, great day, and a new Olympic distance PR for me - 2:16.

The Bonfire

2007-05-11T10:40:00.000-05:00

The past few weeks have been a mixed bag for me. During many of my workouts my energy level has been low and I've felt sluggish. My form is solid but some of my workouts have been a huge struggle to complete. Getting out of bed in the morning to workout has been tough. My mental guard has come down as well. Now I realize that that came first and the rest followed.....

A few nights ago I had a dream. Dennis was sitting comfortably on a lawn chair in front of a fire roasting marshmallows and looking content. For those who don't know Dennis, he's my left side shoulder angel. The dark one. The fire was high, the flames prolific. A huge raging bonfire blazing brightly and belching noxious foul smelling fumes. The odd thing was that it gave off no heat. It seemed only to consume, not produce.

A long way off in the distance there was another much smaller fire. It sputtered and sparked like a flame drowning in wax at the bottom of a candle. After a bit I realized that it wasn't off in the distance after all. It was actually the same distance away as the other bonfire. It was just small and weak in comparison.

I looked back at Dennis' fire and noticed him occasionally reaching down and throwing in crumpled bits of paper. There were piles of them scattered around. A few blew around my ankles and I bent to read them. "I'm not going to be able to finish." "I can't do this anymore - what's the point?" "I'm getting to old for this." "You're going to injure yourself and end up in a chair for the rest of your life."

I thought back to my recent workouts. These and scores more like them were the very thoughts that drifted through my head during the hardest moments. These thoughts were feeding the bonfire of negativity.

I look from the bonfire to the other fire. A match in comparison to the raging inferno next to it. "I should feel this way - my training plan is supposed to be tough." A little scrap of paper materializes and drifts into the little fire. The little fire sputters as it consumes the paper and then grows a little brighter. I feel a little stronger. "I can do this. I will do this." The little flame is definitely getting brighter now. I can feel it's warmth begin to creep in.

Dennis' marshmallow falls off his stick. He curses and looks up at me. He shrugs, gets up, and drifts back into the dark corners he loves so well.

The raging bonfire begins to falter. Fewer scraps of paper feed it now. In time it will be reduced to a smoldering pile. It will never really go out - it will lay smoldering, waiting to be fed again by scraps of negativity.

I intend to keep it starved.

Targets

2007-05-10T09:42:00.000-05:00

So there I was, minding my own business, swimming leisurely laps in the little pool when Mountain Dave and Athena plunked in to the swim lanes next to me. They both patiently waited until I pushed off the wall and then shot out after me. After four laps they were still tracking me on either side. I started getting the feeling that I'd been marked. I kicked up the pace.

Athena cracked after a few more laps and took a lap off to recover. After that lap though she launched after me and tried to match the pace. She could match it for about four laps and then had to take a lap off. One down, one to go.

Meanwhile Mountain Dave, whose form was beginning to crack by now, continued tracking me. This continued for another 1K before I finally began to shake him loose. He's a persistent guy though and never gave up. I finished up my 2K straight set with him only a 1/2 lap back.

In between spinning and running I saw him in the locker room and commented on his vastly improved swimming form. He looked up, smiled, and in a frank voice said "My goal this year is to beat you." He's hired a trainer. He has a plan which he follows religiously. And his main goal this year is to beat me. How sweet is that?

Much to my surprise I seem to have become some sort of measure by which some judge themselves. At last year's Ironman Wisconsin a friend of mine crushed my finishing time from the previous year. Later he said the one thing that kept running through his head on that extremely difficult day was that he had to beat me. I find this quite surprising because it's not like I'm freaky-fast. It's not like I've ever finished higher than the top 25% in any race I've competed in.

And maybe that's why. Maybe I'm close enough that people want to close the gap. Kind of like in a road race or group ride where you see the lead group ahead. It inspires you to put your head down and work a little harder to latch on.

So bring it on. Chase me down, catch me, match me, and then blow me out of the water. If making me your target makes you better then come and get me. When you succeed I will be genuinely happy for you. And when you do pass me know that I in turn will be coming after you.

Weakness

2007-04-23T11:24:00.000-05:00

Since I was the only parent who showed up at my son's first lacrosse practice with my own lacrosse stick the coach promptly recruited me as an assistant coach.

I glanced around at the three boys awaiting assignments for the next drill. "Ok, you're the attacker, you're the midfielder, and you're the defender." Two of the boys trotted off to begin the drill. The boy I had just designated as the defender hanged back and looked up sheepishly from under his helmet. "Hey coach, I'm really not good at defense." "That's why your defense for this drill" I replied.

This particular boy has a great shot, is fast, and catches the ball well. He's a good attacker once he has the ball. He's right though. He's not good at defense. He's not good at finding and passing to the open man. He's not good at getting out of a jam. In a nutshell he's not balanced.

When I first came to triathlon I was a cyclist. My running was mediochre and my swimming was, well, I just plain sucked at swimming. For triathlon I was totally overspecialized. Totally unbalanced. In order to get balanced I had to work hard on my weaknesses. By making my biggest weakness (swimming) my top training priority I was able to balance things out. Yes, the cycling has definitely suffered, but if I look at my comparative splits for events I typically fall around the top 25% for swim, bike, and run. I'm more balanced and enjoy the sport that much more.

He struggled through the drill. The next go I put him on attack. The next two after that I put him back on defense. He frowned each time I put him on defense but he improved and I let him know it. "By working on your weaknesses you'll become stronger. You'll become a better overall player." He nodded, he got it. Mission accomplished. The seriousness of the moment was suddenly broken when another boy piped up "That's that parental wisdom stuff isn't it?" and the whole group cracked up.

A serious message chased by a dose of humor. Now that's balance.

Break Time's Over

2007-04-13T08:52:00.000-05:00

I'm back from break - a catchup on the last few weeks:

Spring Break trip was fantastic. Originally I was planning to do lots of workouts but my body began complaining so I chucked them all and focused on relaxing and having fun. The only real exercise I got was lots of one arm swim drilling - I was able to coax Super D into donning snorkeling gear and coming out to the ocean with me, but the only way he'd do it was if I had one arm around him. Currents were strong so I had to pull with the other arm. Was able to get in some fantastic dives. During one of the wall dives I saw several moray eels, a sea turtle and some reef sharks. The Beaches resort we stayed at was great - food was awesome and the grounds were beautiful.

After the spring break trip we got invited to go down to St. Louis for the Frozen Four college hockey championships. St. Louis is a great city and we had a great time (despite the fact the Michigan State won the championship). In addition to lots of hockey we also got in lots of site seeing. Got to go up into the Gateway Arch, and also had trips to the Art Museum, Science Museum, and a totally cool place called the City Museum.

All in all I ended up taking about 3 weeks off of working out. My ankle was really starting to bug me (to the point of limping) and I was getting a bit burnt out. Early this week I made a few decisions:

Dropped my Wednesday mid range runs. I think given my injury creep that my body needs a bit more recovery than I'm giving it. Double bricks on Tuesdays followed by 8 mile runs on Wednesday followed by bricks on Thursday were a bit over the top. So, I'll keep the bricks but make Wednesday a recovery day. This was what I did last year and I wasn't having so many issues.

Dropped my yearly training hours target from 800 to 700. Trying to squeeze in 20+ hours of workouts in a week was too much for my schedule. Super-D decided to do spring hockey and lacrosse this year. Pip will be doing t-ball and soccer soon. Plus it'd probably be good to spend a little time with my family this summer!

Dropped plans for a spring marathon, but add two olympic distance tri's - Memphis in May and the Chicago Triathlon. Both are C races.

Swim Camp - 2007

2007-03-23T19:34:00.000-05:00

All packed up and ready to head south for the annual "open water swim camp". This year we're heading down to Turks and Caicos - a small group of Islands between Haiti and the Bahamas. Like last year we'll be staying at Beaches an all inclusive resort that is geared towards families with kids. Six days of open water swimming, sailing, scuba, and hanging with the family. Perfect time to rest, relax, and recharge.

Blurry

2007-03-15T16:22:00.000-05:00

We had just finished up a very nice two mile walk. We went in through the garage since it was a wet out and Luke's paws were muddy. We've been working on sit and stay and he's been doing pretty good. "Sit!" Down he went. "Stay!" He looks at me, panting, tongue rolling out the side of his mouth. "Yeah boss - got it - staying...." Since he's doing so well I took off his walking harness and turned to reach for the towel. I turned back to reach for Luke's paw. No Luke. He had completely vanished.

When it comes to running Luke has two speeds. There's fast - which is a twitch under the neighborhood speed limit of 25. Then there's what I call blurry. I call it this because that's all you see - a light brown blur as he streaks by. This dog is freaky fast. As he runs his back paws actually come in front of the rest of him. He grips the ground with his nails and literally tears it past him with every bit of strength he has. He runs so fast that I think he forms his own gravity well in space time (for the non-physics geeks the mass of an object actually increases as it approaches the speed of light and large masses create large gravity wells). He gets blurry because the light is unable to escape the gravitational pull. This dog is a mobile black hole.

I walked out in front of the house and looked up and down the street. No Luke. By this time about 5 seconds had past. He could be in South America by now.

The first time he "escaped" was after he pulled a Houdini trick which is why he wears a harness instead of the traditional collar and leash. Once again we were out in the garage and he was on his leash. He saw the open garage door, spinned to face me, twisted his head, stepped backwards, and his collar magically dropped to the floor. He looked up at me with a mischievous, playful look and then went blurry and was gone. I gave chase and he lead me on a 45 minute tour of the neighborhood that spanned six blocks through yards and the townhouses behind us. People looked out their windows as I tore through their back yards screaming "Luke! Come! Stay!" Women pushed their bewildered children behind them as a fast moving brown blur went by followed by a screaming maniac holding a leash with an empty collar. I cornered him in a back yard and he began running large figure eights crossing in front of me just out of reach. He thought this was great fun. I thought he'd look great stuffed and mounted to a wall.

I really didn't want a repeat performance. I jogged down to the end of the street and saw him eight houses a way. I called out to him, made sure I had his attention, told him to come, and then began walking away hoping that he'd follow. A light brown blur whizzed by my left side and suddenly materialized into Luke about ten feet in front of me. He was sitting calmly and panting like a freight train. "Hey boss, still staying...". I approached slowly, clipped on the leash, and we walked back home as if nothing had happened.

The bad news is he's still a long long way from me trusting him off the leash. No trail runs, no frisbee on the beach. Not this summer anyways. The good news is that at least he's making some progress. A little slower than I'd like but still going in the right direction. He finally knows that his name is Luke and will respond to basic commands if his ADD (he definitely has Attention Deficit Disorder) isn't in full tilt. He's definitely a challenge but at some point in the future the memories we'll have and the stories we'll tell will make it all worth it.

Gonna Be

2007-03-13T12:22:00.000-05:00

"Every time I see you it reminds me that I should start working out."

She meant this as a compliment but I couldn't help thinking how her and many others think this way and yet do absolutely nothing about it. It's the vocabulary of the wanna-be's. "I should...." "I might...." "Maybe I'll..." "Possibly I'll..." The list of "weak" commitment phrases could span pages. The problem is that they leave the escape hatch propped open just enough to insert "...but..." followed by an equally long list of excuses why you won't.

At one time The Rooster called me out as an Ironman wanna-be. Without even thinking about it I replied "Not wanna-be, gonna-be." The vocabulary of the gonna-be's is a lot simpler and more direct than that of the wanna-be's. "I will.". Done. Period. No room for "...but...". No room for excuses.

Sure, sometimes you won't and sometimes you can't. Injury, work, family, life. Things get in the way. For a gonna-be it's only a postponement. The difference is that the "I will" part doesn't go away. It's still there, you just need to find a different route to get there. And as long as you continue to think "I will", you will.

The next time you catch yourself saying "I should..." stop and think about it. If it's truly worth doing then think "I will..." instead. And then go do it. If it's not worth an "I will..." then it isn't worth considering any further.

Back in the Saddle

2007-03-12T12:10:00.000-05:00

The last couple of weeks have been a bit of challenge - evident from my relative lack of posting lately! Things are finally settling down though so I can start back to some of the lower priority items.

This weekend the weather warmed up so I dusted off my mountain bike, pumped up the tires, and went outside for a change. It was a long, rambling, unstructured ride. More like the kind of rides I did as a kid. After a while it turned into a sort of scouting trip. I explored some neighborhoods that I'd only glimpsed at as I blazed by on my road bike last summer. I looked for alternative ways to get to my favorite routes, and new ways to piece those routes together. I lost track of the number of times I doubled back after hitting a dead end or getting dumped off on a heavily trafficked road. I didn't care. It was just good to be back in the saddle, cruising around and enjoying being outside again.

Week in Review (2/19 - 2/25)

2007-02-26T11:29:00.000-06:00

This week was my recovery week in my three week cycle. I actually completed all workouts according to plan for a change!!!!! I did have to make some adjustments due to bad weather over the weekend. I ended up shifting time from my run to my bike to minimize treadmill time for my "long" run. Had hockey a hockey tournament all week but was able to pull things off despite that.

The Good
Finally - a successful week! Am beginning to see some improvements in my run based on my coaches feedback. Still doesn't seem quite natural as I'm going more from a "swinging leg" stride to a "lifted knee" stride. When I focus on lifting the knee it causes my foot to swing into a much better position for landing flat footed. Still needs lots of work but it's getting there. Foot speed is up as well - though not quite the 90 turnover my coach wants. In time.... One good thing about running on icy roads - it forces you to run more flat-footed.

The Bad
Crashed while running on Tuesday. How does one accomplish this you ask? Two words - black ice. I was running along having a good time and suddenly the world slanted by 90 degrees. Knee and elbow were banged up a bit (of course it had to be the elbow I'm already having trouble with), but was able to dust off and complete the run - though I paid a lot more attention to the pavement after that.

The weather Sunday sucked. Roads were reasonably clear but it started raining (sleet and freezing rain combo) about three miles into the run. Running with the wind was ok but running into the wind was painful because I was only wearing tights. By the end of my run I had to ring the doorbell with my forehead because my fingers wouldn't work right anymore.

The Ugly
Groin pull flared up big on Monday and Tuesday afternoon, to the point where I was considering pitching my Wednesday run. Looking back on my logs I noticed that on days where I didn't stretch as well after the run I got a flare up. Spent some time Tuesday night warming and then stretching so Wednesday was still a go. Seems reasonably under control now - just have to make sure to stretch thoroughly before letting it cool. Elbow flared on Thursday's swim as well. Once I warmed up things seemed to get better, though again I was considering pitching the swim. Seems ok today - will see how it feels this week.

Luck

2007-02-20T12:28:00.000-06:00

A little while back I was commenting to one of the regulars at the club that I was having some issues keeping weight on. The guy in the locker next to me looked up and said "Man, I wish I had that problem. Guys like you have no idea how lucky you are to be so skinny."

Luck? Luck has nothing to do with it. Workout 15 hours a week at mostly aerobic levels and see how much weight you drop if you keep your diet the same (barring any medical conditions of course!). The fact that I weigh 150 soaking wet and have about 10% body fat has little to do with luck and everything to do with a whole lot of hard work.

And yet, there is some luck involved here. I'm lucky to be gifted with a body that can handle the punishment of training year in and year out (though it's been protesting a bit lately). I'm lucky to have an extremely understanding family who can put up with my training time needs and my occasional trips for events and "camps". I'm lucky to possess the self discipline and determination to continue to do this week after week, year after year. I'm lucky to have found a sport that has given me several vehicles for self development on multiple levels.

The results part is not where luck lies. Being astute enough to recognize opportunities to use your gifts effectively is where the luck really lies. The results are what happens as a consequence of luck. That and a lot of hard work.

Week in Review (2/12 - 2/18)

2007-02-19T12:26:00.000-06:00

This week was supposed to be a "big" week but a costly mistake during Tuesday's morning workouts derailed me. Was supposed to hit 19 hours of workouts this week but only managed to churn out 8:45.

The Good
I did complete my swim workout on Friday (only workout I fully completed this week!). The swim started out pretty rough but after I warmed up and got dialed in it was all good.

This past Friday I had my VO2 max tested (still waiting for official results to be emailed) and my running form analyzed. Turns out that I'm a bit of a "heel striker", which means that I tend to land more on my heel than the flat of my foot. This causes me to "brake" briefly each time I touch down as well as send a nice impact shock throughout my body. The coach gave me a few exercises to help teach me how the correct strike should feel as well as instructions on how to gradually bring the new technique into my running.

The Bad
See my previous post on the "Little Things". My midweek workouts were a wash, and I had to scrimp a little on my long bike and run over the weekend due to time constraints. Overall this week has been my worst yet in terms of making the numbers.

The Ugly
Had a nasty shin splint on Tuesday but that has fortunately healed though I had to take most of the week off to do it. My groin pull is still present but my elbow issue is nearly gone. At this point I'm beginning to think that my groin pull issue may actually be a hernia. I'll be scheduling a visit with a doctor this week to see what's going on as ignoring it doesn't seem to be getting me very far.

Little Things

2007-02-14T09:42:00.000-06:00

It's funny (or not so much in this case) how the little things can affect the big things.

It started about a week ago. A slight pain in my right big toe while running. A blister. I haven't had toe blisters since I stopped running on treadmills. Yet another thing to add to my "Why I Hate Treadmills" list. Ok, just a blister so no biggie. I lanced and drained it and then forgot about it. At the time I didn't associate it with my strange ankle pull later in the week.

It bugged me a bit during my long run on Sunday. More of an annoyance than anything else. I had a look after the run and sure enough the blister had reformed. A little bigger this time. Ok, just a blister. Lance, drain, forget.

Yesterday I felt the pain again while spinning and then on the treadmill. That's when I messed up. I was determined to get my hour run in. The pain from the blister was enough this time to cause me to shift my stride slightly - to roll a bit more on the outside edge of my right foot. I broke one of my cardinal rules of training - if an injury causes you to break form then stop.

By the end of the run I could feel a nasty shin splint developing. Work through it I thought. My gait changed a bit to accommodate the pain. Another violation of the rule. My ankle was stiff and sore by the time the run ended. By mid morning I had a full blown shin splints. It was so bad that I couldn't drive because I couldn't pull my foot back to operate the brake.

This of course torpedoed my planned workouts for yesterday afternoon (Tuesdays are my 2-a-day days) as well as my mid-range run for today. This was supposed to be a 19 hour week and instead will probably be more like 2. All because I didn't pay enough attention to a wee little blister.

Lesson learned. A single missed workout or two is better than trashing the whole week. Sometimes I hate being type A.

Week in Review (2/5 - 2/11)

2007-02-12T12:30:00.000-06:00

First week of "base" training. Overall the basic pattern remains the same but my volumes are creeping up from 13 hours during prep to 15:40 for this week. Workouts are also shifting from mostly zone 1 to some zone 2/3 work. No interval work yet though. You can see all my workout details on my Training Peaks public site.

The Good
Long swim on Friday was the best I've had in weeks. My rotation and pull-through felt terrific. Despite the swim being a 4K straight set I felt smooth, strong, and fast through entire set. Ended up finishing earlier than planned and through in another 500 yards of form sets (18 yards with 15 seconds rest - focus on perfect form, balance, and rotation).

The weather warmed up (all the way to 5 degrees!) on Sunday so I ran outside. Was a bit cold at the start especially into the wind. I'll have to invest in some wind proof glove shells I think. Kept it slow and steady - between a 10 and 11 mpm pace. Messed up my timing a bit so I was short by about 10 minutes or so.

The Bad
NIHL hockey playoff game was on Tuesday evening so my double on Tuesday got axed. Wasn't able to squeeze in another 1:30 worth of workouts as it was a pretty busy week so as a result I was under for plan vs. actual. The other bad bit is that the weather has ABSOLUTELY SUCKED this week - no higher than -5 degrees in the morning every day this week so I had to bite the bullet and hit the treadmill for my mid week runs.

The Ugly
Backing off pull based weight training has helped my elbow issue a bit but it's still an issue. Will continue dropping pull based strength training this week as well. My groin injury flared up again as well - thought I had that one licked. After Thursday's treadmill run I developed a nasty pull on the back of my right ankle. Walking around Friday hurt a lot until it loosened up. I tested it out again during Saturday's bike and it only hurt when I stood on the pedals. I was worried that I'd have to pull up short on my Sunday run but aside from it being a bit tight at the start it didn't affect my form so I toughed it out.

Week in Review (1/29 - 2/4)

2007-02-09T12:26:00.000-06:00

Yet again - sorry for the lack of posting. It's funny how life comes at you in waves sometimes. Last week and this week a number individual "life waves" have converged into a single giant crest that consumed all of my time. I'm getting on the backside of the crest now so I can get back to some of the other lower priority stuff.

This was my last week of prep before I start entering into the official base phase of training. Starting today I'm going to start stealing Bolder's Good/Bad/Ugly format here as I like the way it allows me to summarize.

The Good
Physically I'm still holding up well. I'm not thoroughly wiped out and I have yet to catch any of the colds that are going around. I'm also getting better at focusing on the prescribed workouts (though I have to tailor the swim workouts a bit to fit my time availability) and keeping my heart rate where it needs to be. I successfully hit all workouts except my long run.

I was having some issues with too much weight loss but with a little more attention to my diet that has stabilized.

The Bad
Yeah, back to that long run thing. This weekend the jet streams freaked and sent polar air down our way. Air temp for Sunday morning was -4. Plus it was windy so -25 with wind chills. I'm nuts but not that nuts. In addition our last hockey game of the regular season was on Sunday and I've also started going to church. Excuses, excuses. Bottom line is that I didn't do the run because I just couldn't stomach being on the treadmill for two hours.

Rest assured that I will beat myself up mercilessly over the coming week for missing this workout....

The Ugly
Still having some elbow pain. For next week I'll completely eliminate any exercise that pulls at the elbow (bicep curls, lat pull downs, etc.). Pushing doesn't seem to be the issue - I only feel it when I pull. The good news though is that it doesn't affect my swim stroke at all.

Week in Review (1/22 - 1/28)

2007-01-29T11:56:00.000-06:00

This is my fourth prep week period. One more week of prep before I begin bumping up the volumes as I progress into my first build phase.

Overall I'm still feeling solid - though definitely not as peppy as when I started. Since the holidays I also lost nearly ten pounds. I had gained about seven or so over the holidays and now I'm three below my "fighting" weight of 150. Apparently I need to start eating more! I plan to start doing more eating directly after workouts to help with recovery and also throw in a few more snacks during the day.

This weekend turned out to be a bad one for training - had to flip my long run and bike days and then was only able to get half the time I had wanted on the bike on Sunday. The skip was partially due to things I had no control over, though I think that with better planning I could have found a way to get the whole workout in.

Still doing fairly well with the heart rate zones. Numbers probably would have been better had I completed my long bike on Sunday but overall things are about where they should be with a majority of my time being spent in zone 1.

Injuries

Groin injury: Definitely getting better, though I'm still a bit sore after my long run.

Lower back - left side: Still a bit weak though definitely getting better due to focusing on stretching in that area. I think also that going to single limb based workouts during strength training (single leg lifts, single leg squats, etc.) has helped to balance things out a bit.

Right foot: No Planchar pain at all this week. I suspect that the issue was my running shoes. I picked up a pair of Asics 1110's to gain a bit more cushioning which probably helped.

Left elbow: My joitn pain is not getting better. I think it's a touch of tendonitis. It's not affecting my tri-specific workouts but I can definitely feel it during some of my strength training and throughout the day. This week I plan to cut back on any any strength exercises that put a lot of stress on the elbow and see how it goes.

Next Week's Adjustments
For next week I plan to adjust my nutrition and bump my swim times up a bit. I'm finding I don't have enough time to complete the prescribed swim workouts so I'll try to start a bit earlier and see what I can fit in. Will also be adjusting my strength training to not stress my elbow. Finally, the big goal next week will be to complete all workouts as prescribed.

Catchup and Tag

2007-01-27T13:41:00.000-06:00

Ok, so first I have to apologize for posting so infrequently over the last week or so. Last weekend we had a new addition to our family - a 16 month old golden lab named Luke. To say he's been a handful is a tremendous understatement. We're the third family he's had and he's had little to no training and needs a lot of work. The good news though is that every once in a while we get a glimpse of the dog he'll become and we know he's going to be worth it.

As it turns out I've been tagged by Sheila! So here are my responses to the tag questions:

Describe a memory from your first triathlon ever. During my first open water swim at the Lake Zurich tri I remember thinking "that's it?" as I hauled myself up and onto the beach. Before the triathlon began I remember looking out at the 1K course and doubting that I'd actually be able to make it. The turn buoys looked so far away. Fortunately it was a time trial start so I didn't have to worry about a mass start. Despite that though I was consumed by doubt and trepidation as the official gave me the nod and I reluctantly waded into the water. In the end the swim went by much faster and much easier than I expected - proving once again that the anticipation is much worse than the reality.
Describe a memory from your most recent triathlon. At the Deer Creek tri I remember turning a corner and being blown to a standstill on the bike. The winds that day were some of the worst I've ever encountered during a triathlon.
What's the most embarrassing thing that has ever happened to you in a tri?. I once started out of T1 without my bike. Somehow I momentarily lost my mind after putting on my helmet and cycling shoes and thought I was starting the run. A volunteer saw me coming towards the run course entrance and began laughing hysterically. It was then that I realized that not only was I going the wrong way, but I was also missing my bike!
What's the most thrilling thing that's happened to you in a tri? Turning the corner and seeing the finish line at Ironman Wisconsin. Added bonuses were seeing that my time was under 13 hours and catching sight of my family cheering wildly moments before I ran across the finishing line.
What is something you discovered about yourself by doing triathlons? I discovered that a lot of decisions I've made were based more on fear avoidance than personal fulfillment. Fear of failure. Fear of not being accepted. Fear of not measuring up. Triathlon has taught me to face and exorcise fear which has empowered me to make decisions for more significant reasons than simple fear avoidance.
What is The Big Goal that you're working towards? The Big Goal this year is Ironman USA. Every day I make sure that I'm doing something to contribute towards the achievement of that goal.

Week in Review (1/15 - 1/21)

2007-01-22T12:40:00.000-06:00

All workouts continue to be solid. I'm getting a lot better at focusing on the goals of the workouts on my training plan, though it's difficult to follow them to the letter, especially the biking workouts since I'm doing spin classes. This was week 3 of my prep phase - another two more before I start adding more weekly hours as I move into base training.

My time in zone 1 is getting better as well due to a lot of focus keeping my distance workouts in lower heart rate zones. I still think my current heart rate zones are not correct though. My tri club has a coach that offers LT testing so I'm going to arrange a time with him to do that as well as a gait analysis of my run.

I missed my run target this week by a little over ten minutes, though in the grand scheme of things I don't think this will hurt me! My long run was tough because of the weather conditions - snowy and pretty slick. I used this to my advantage though. If you strike with your heel in slick conditions you end up on your butt pretty quickly. So the conditions forced me to focus on running flat footed during the entire run, which will hopefully help my run form along.

Another positive this weeks is that an old groin injury that has been plaguing me for months is starting to go away as is some left side back pain that started creeping in a few weeks ago. I think that switching my stretching routine to yoga and mixing up my core routine has definitely helped, as has dropping the intensity of my workouts due to the prep/base training nature of the workouts.

Anticipation

2007-01-18T11:46:00.000-06:00

Sometimes our minds see mountains where there are really mole hills, especially when anxious anticipation is in play.

Over the past couple of weeks I've had a weekly meeting at work that I dread every week. Without getting into details I'm basically spearheading an effort to standardize the use of a particular technology across our division. The other participants in the group are very senior engineers (most more senior than me) whom I have little to no control or leverage over. Despite this I'm expected to drive the team to institutionalize the adoption of technology that many of them would rather not have to deal with.

As the meeting date draws near I begin obsessing over the agenda items. I try to anticipate all the issues and arguments that will arise and how I'll deal with them. I try to be completely prepared for anything because I don't want this particular group to think I'm a fool. Particularly because many in that group will be involved in determining whether or not I get to progress up the company ladder. The morning of the meeting my mind is spinning with various scenarios and agonizing over what I may have forgotten or prepared insufficiently for.

This sounds an awful lot like the run-up to a triathlon doesn't it? You spend tons of time agonizing over your training schedule, your taper approach, your pre/during/post race nutrition, and your gear selections. My wife loves teasing me over the fact that I spend more time obsessing over what goes into my tri-bag than what goes into my suitcase for week long family trips. I have to laugh because she's totally right. And those of you that are OCD like me don't see any problems with this either!

And yet despite all of my obsessing over this meeting I've performed just fine. Many contentious and difficult issues have come up (most of them things I didn't anticipate or prepare for) and yet I've handled each of the issues with calm and controlled ease, coming up with spontaneous solutions or negotiating compromises with the ease of a seasoned politician. My frazzled, overwhelmed "pre game" state is replaced by my intense and focused "game time" state as soon as I enter the room.

I'm able to do this because I've learned to by training for and competing in triathlons. Sure, I'll continue to obsess insessently at ridiculously silly details and scenarios leading up to game time. Did I bring enough clothing? Do I have enough tubes in my tri-bag? What if it rains? Snows? On and on it goes. And yet when I hit the line I'm prepared to accept and deal with whatever the day brings whether I'm fully prepared for it or not.

Week in Review (1/7-1/14)

2007-01-16T11:52:00.000-06:00

Overall I'm feeling pretty dang good. Still in prep phase so this week looked a lot like last week. The good news for me was that my energy levels didn't suffer too much this past week so my body is reacting ok to the sudden 30% increase in weekly hours. I've been doing more Yoga to help compensate for the additional load. It's actually accomplishing two things - keeping my fairly limber, and increasing my body awareness - which helps big time when doing form workouts.

I really need to focus on reigning in my Tuesday and Thursday bricks - keeping them at the heart rate I'm supposed to be at. When I feel good I tend to push a hard but I still have a few more weeks at this level before I start adding more time so if I don't reign it in I'll implode soon. Fortunately the overall percentage of time spent going gonzo on the spin bike is low compared to my overall averages - thoguh I don't have data for my swim heart rate so the results may be a twitch off. Graphs show that overall I did a better job of keeping my heart rate more towards zone 1 and minimizing the time spent above zone 3.

Long swim on Friday felt extremely good despite my poor fueling choice the night before (see the Sea Monster post). I had really good balance and rotation throughout the 3K straight set and had enough in the tank to go hard for the last 300 yards or so.

This weekend the weather turned bad so I did three hours of spin bike on Saturday for my long bike (back to back classes plus I showed up an hour early). While not as much fun as being on the road it certainly beat the hell out of sitting in my basement.

Messed up on my navigation for Sunday's long run. At a certain point on the great western trail I had a choice between heading back or heading deeper using an untried route. Of course, I took the untried route, which added 1/2 hour to my planned 2 hour run. I kept the pace pretty slow to avoid causing too much damage though. Good news is that I now have a new 15 mile route which I can reuse later as I move into by base and build phases.

Gory details available on my Training Peaks public site.

Training Time Per Week

Heart Rate Zones

The Sea Monster

2007-01-12T07:44:00.000-06:00

While stretching my shoulders a bit after my swim this morning I noticed the woman in the lane next to me was looking at me and desperately trying to suppress a giggle. When she saw me glance over she couldn't contain herself and burst into uncontrollable giggles - her eyes welling up with tears. I quickly tried to decide if she was truly amused or just plain nuts.

"I'm sooooo sorry - I couldn't help it!" She gasped in between giggles.
"Help what?"

More giggles, starting to shake now. I glanced around the pool evaluating possible escape routes.

"It sounded like I was swimming next to a sea monster!" she replied and then launched into an absolute fit of laughter.

Nuts was looking like the right call at this point. And then I got it.

For the record, Indian food the night before a long swim is not a good idea. In fact, it's a very, very bad idea. My stomach was a burning caldron of bubbling marsala chicken and curry laced dal. As I swam I kept having to burp underwater. I guess my burping was a bit louder than I thought.

I promptly joined her in hysterical, shrieking laughter that caused waves to ripple across the pool. What a great start to my day - a 3K TT swim and spontaneous shared laughter with a complete stranger - priceless.

Negative Thoughts

2007-01-09T13:40:00.000-06:00

We've all heard it at one time or another. That little voice or thought that whispers in your ear. "You can't do it." "You can't go any further." "You're not fast/strong/good enough." In the midst of struggle and adversity it slithers up from our personal pit of fears and manifests as a thought that invades our consciousness, erodes our resolve, and undermines our confidence.

One thing I've learned from practicing Zen is that these thoughts are really just that. Thoughts. No different from any other thought that rambles its way through our consciousness. They only have meaning to you if you decide to give them meaning. They only affect you if you choose to let them affect you. Thoughts by themselves can't harm you if you don't let them. It's what you do when you get them that determine their affect on you. Do you solider on? Do you quit?

In Zen meditation the idea is not to block all thought. The idea is to not be affected by them. If you can do this then you've essentially blocked the affect that negative thoughts can have on you by not reacting to them. The thoughts will still be there. They still continue to slither through your consciousness like the dark snakes they are, looking for opportunities to snuff out the fires of determination. But you just choose to not be affected by them. You choose to let them come and go without having an affect on your mental state. Do this and you'll take away all the power that negative thoughts have. Master this and you'll master the mind.

Week in Review (1/1 - 1/7)

2007-01-08T12:12:00.000-06:00

Last week was my first week of "serious" training in preparation for Ironman USA. I ended up about 40 minutes above plan - due to a bit of floor work on Monday which is normally my off day. I was a bit concerned at how my body would hold up given the sudden increase in workload. I had been working out somewhere in the order of 8 to 10 hours a week but my new plan called for being at 13:20 for my prep period (shooting for 800 annual hours of training). To get there I added an additional bike/run brick on Tuesday evening, a midrange run on Wednesday, and bumped my long bike on Saturday. Everything else remained the same.

Despite the additional load I felt very strong, had good energy, and my form felt solid on all workouts. I did have a tough time keeping my heart rate reigned in on the zone 1 and 2 workouts - especially during my long run on Sunday. Overall though my training graphs show most of my work being done in zone 1 and 2 which is good.

I had been having some issues with my groin and lower back which I now believe were due to inadequate stretching, as well as poorly focused strength training. I've revamped my core/circuit/stretching block to more of a functional strength training approach - mimicking the movements of triathlon under weighted resistance, as well as working on strengthening the supporting muscles in order to avoid imbalances. In addition I've incorporated a lot of Yoga into my stretching routines. This should help me remain relatively injury free through the season. Guess we'll find out!

The gory details on my workouts and results can be found by selecting the "My Training Peaks Data" link on the sidebar.

Tacking

2007-01-02T11:38:00.000-06:00

Back when I first moved to the Chicago area I crewed on a J24 racing sailboat for a couple of summers. For a while I played the role of rail monkey (which essentially involves scrambling from side to side as the boat tacks in order to counterbalance - everyone starts here) before "graduating" to managing jib and finally the spinnaker (the big and often colorful sail used when running with the wind - takes a ton of concentration and skill to deploy, fly, and recover).

In order to navigate swiftly around a course it's necessary to periodically perform a maneuver called tacking. This is essentially a combination of changing the heading of the sailboat, redistributing weight, and readjusting the sails to maximize the amount of air they're catching. It's a frantic time - the helmsman steering and shouting orders, the rail monkeys scrambling across to the opposite side rails and trying to avoid getting whacked by the boom as it swings across, the sail owners (those assigned to manage particular sails on the sailboat) adjusting any sails that need to be adjusted, getting them up, getting them down, etc. But once the tack is complete and the sails are trimmed the sailboat leaps forward like a greyhound after a rabbit.

During a tack there's always a point where the sails go slack. The air that once filled them and propelled the sailboat forward is dumped as the sailboat angles head on to the wind at the midway point of the tack. Once the tack is complete the sails are quickly trimmed up by the crew to maximize the amount of air in the sail for the new heading. Failure to properly trim the sails will turn you into a bobber - bouncing up and down on the waves until the sailboat can swing around and pick up the wind again.

I was reminded of all this during today's workouts. The last few weeks I've been midway between a tack. Surprisingly I've gotten in a lot of my "planned" workouts but I've kept them at an easy, relaxed pace, and didn't sweat it when I missed a workout or overindulged a bit at dinner. My sails ruffled in the air and my momentum slowed.

But now I'm on a new heading - my prep period. I've completed the tack and I'm trimming the sails by committing to my plan and bringing the right amount of intensity and seriousness to my workouts and my nutrition. Everything I do from now until July is in preparation for Ironman USA. I can see that particular buoy bobbing up and down in the distance. There will be several tacks needed in order to reach it. From prep, to base, to build phases. During each transition there will be an ever so brief period of slack in the sails as I readjust the heading. But once the tack is complete the sails will be quickly trimmed and I'll be off - running with the wind as alternating splashes of pleasure and pain wash over me.

Feel

2006-12-22T22:02:00.000-06:00

Once upon a time in my youth I took classical guitar lessons. I wanted to be a rock guitarist but the only place in my town that had lessons had classical guitar lessons. So I signed up.

One song that gave me a particularly hard time was a beautiful arrangement of Dear Prudence by the Beatles. What made it particularly difficult was a finger picking technique that went with the chords. The chords progression was simple but the finger picking technique was intricate and had a flowing rolling rhythm that looked and sounded simple but was anything but. My teacher warned me that I would struggle with it.

He was so right. I struggled with it every day for weeks. I scrutinized the sheet music thinking the answer was there. I watched my teacher intently as he demonstrated the technique and still it eluded me. I just couldn’t get it. I was frustrated to the point of quitting. My teacher told me that no amount of explaining or demonstrating would work – it was just something I would have to learn to feel.

Feel? What the hell is that? Man this sucked. I began to wish I'd taken up the drums.

But I kept at it. And then one night it just happened. I was sitting on the edge of my bed practicing and suddenly my fingers slid from labored and off-kilter to an effortless flowing rhythm. I stared stupefied at my fingers as they wove magic over the strings. Feel. I had it. It was in my fingers. And it felt fantastic.

I learned an important lesson that day. A lesson that continues to serve me well whenever I find myself struggling with my swim, my spin, or my run. Some things you can’t arrive at by analysis. Some things only come by feel. It can't be taught. It can’t be shown. But when you get it right, you know it. It’s a frustrating process that takes all your persistence and determination but when you finally get it it’s definitely worth the trip.

Schedules

2006-12-20T13:51:00.000-06:00

Tonight is Daddy-Daughter date night. Once a month Pip and I go out on a "date". Usually this ends up being dinner with a trip to Baskin Robbins for Ice Cream afterwards. This is a "tradition" that started a few months back when I began to realize that Pip and I just weren't spending a lot of quality time together. We spend a lot of "family" time together, just not a lot of one-on-one time. The kind of time that strengthens relationships. The kind of time that if I don't take advantage of it now, I'll regret it later.

The fact that this is "scheduled" time doesn't lessen it's relevance to Pip and I. It's not a have to - it's a want to. However if we didn't schedule the time it would be easily overlooked. Easily postponed. Sort of like workouts. If you don't schedule them then other things in life will press in and fill the space, leaving you with an empty "where did all my time go?" feeling at the end of the week.

We're usually pretty good at scheduling work meetings, doctors visits, and workouts. These are the "mechanics of life" things, the have to's, and are a necessary part of life. However it's also just as important to set aside time for the fun things. Dates with your kids or spouse. A night out with good friends. A surprise family vacation. The want to's. The "Joire de Vivre" things. These are the things that will make you smile when you ask yourself "where did all my time go?" at the end of the week. These are the things that make the have to's worth it.

Workout Summary
No more summaries - I've recently setup a Training Peaks website to plan and manage my workouts. All my workout plans and results will be posted there from now on.

Bubbles

2006-12-12T12:26:00.000-06:00

This time of year it seems I always cast about for things to add to my life as I continue my endless quest for self development and fulfillment. Unfortunately the pattern of my life is pretty full. It's a complicated framework of little bubbles that continuously expand and contract over time. The whole framework fits neatly inside of a box which defines my boundaries. If I want to expand one bubble I have to collapse another in order still fit everything inside the box. If I don't do this then the bubbles will begin squeezing together tightly causing tension. Sometimes I have to take a bubble or two out of the box to relieve the tension. If the bubbles are permitted to expand uncontrollably then the tension will become to great. "POP!" For the record, popping is bad.

Making more room in one bubble is a process of give and take. This time of year the family bubble expands as holidays and hockey fill the pattern. To compensate my workout bubble shrinks a bit. Come spring and summer there will need to be more workout time as I prep for Ironman USA. More bubular adjustment.

This is a great system except for one thing - certain bubbles don't like to contract. They get accustomed to their size and relative importance within the box and don't want to be tampered with. My workout bubble is definitely one of those. Unfortunately this time of the year requires other bubbles to grow so I have let some air out of my workout bubble.

The air exits in a loud and defiant squeal. This of course wakes up Dennis who uses the opportunity to try to redirect some of the lost air into the guilt bubble. Guilt bubbles have a special property - any air that is added to them doubles in volume. Due to this property guilt bubbles grow very large very quickly resulting in lots of tension inside the box. Dennis loves the sound of popping. He eases back in his recliner and prepares for the fireworks, his lips twisting into a smug satisfied smile. Fortunately for me the nameless one is very smart. Right side shoulder angels are like that. He has installed a clever little release valve on the guilt bubble. At first it expands and causes tension inside the box. But then the guilt bubble slowly deflates and the tension is released. Dennis looks puzzled and scratches his head unable to comprehend how this could possibly be. He's not very bright. Left side shoulder angels are like that.

Popping is bad. Manage your bubbles well. Especially that guilt one.

Workout Summary

5 mile run - LSD (Wednesday)

20 minute swim - S&D (Thursday)

45 minute spin class - endurance (Thursday)

5 mile run - LSD (Thursday)

30 minutes circuit/core/stretch (Thursday)

3000 yd swim - LSD (Friday)

2.5 hour spin class - mixed (Saturday)

11 mile run - LSD (Sunday)

2160 yd swim - LSD (today)

45 minute spin class - endurance (today)

4 mile run - LSD (today)

30 minutes circuit/core/stretch (today)

Obviously my blogging bubble has been contracted a bit lately!

Had great energy on all workouts last week. Thursday's brick featured another run in single digit temps with below 0 wind chills. Good times. For my long swim Friday I went a little harder than I should have but I was getting great rotation and pull and felt great in the water so I went with it. Shoulders were a bit sore later as a result. Lifetime Fitness in Schaumburg added another spin class to their morning schedule so I went out and did the two back to back. Will continue this until the weather improves and I can get back outside. Sunday's long run felt great as well - all in all a good solid week into the Ironman account.

Todays workouts had a bit less energy - likely due to lack of sleep. My daughter got scared by the rain last night and climbed into bed with us at about 2:30. Did I mention she snores and grinds her teeth?

Ignorance is Bliss

2006-12-05T12:46:00.000-06:00

Somedays it works out better if you don't know what's coming.

In a previous life I lived in Hong Kong for a couple of years where I was working as a field implementation manager. I frequently had lunch with my install and technical crews - all of them locals. We'd usually stop at out of the way, off the beaten path places for lunch. We'd eat Chinese style - they'd order a ton of dishes which were placed in the middle of the table, then everyone would grab whatever they wanted. Most times I recognized what I was eating but occasionally I'd grab something that I didn't recognize. When I'd ask the guys what it was they'd smile, bob their heads, jabber in Chinese for a bit, chuckle and then say "you really don't want to know.". It didn't matter - whatever the heck it was it was great.

Much later I learned what it was that I was eating. Usually it was pretty mundane - chicken, beef, or vegetables and the like. However there were also few that weren't so mundane - snake, shark fin, chicken feet, various organs, etc. Had I known what many of them were I'm sure I wouldn't have tried them. Turns out I really like snake a lot. Fish cheeks are another favorite. Who would have guessed.

I missed the weather report before I headed out for the health club this morning. I did my usual swim and spin class, and then got on my tights and layered up for my run outside. I got a lot of "you've gotta be kidding me" looks from the regulars. I popped out the doors and hit the road.

About a mile in to the run my run watch began updating itself in slow motion - apparently the liquid crystal was turning to sludge. My iPod bagged it at mile 2. My goatee, eye brows, and the front of my hat were covered by a layer of frost by the end of my 3.5 mile run. Despite all this I was quite comfortable and had a great run. Must be in the 20's I thought.

Back at the health club I caught the weather on TV while I was walking by. 4 degrees. -2 wind chill. Had I known that it was that cold before my run I might have punted. I would have come up with dozens of excuses why I shouldn't run outside. Dennis would have been thrilled to help out - he's great at coming up with excuses to bag a workout. As it was, I didn't know. By not knowing how cold it was, I didn't think about it. Didn't stress over it. And it was great. Kind of like snake but a little more slippery.

Workout Summary

3060 yd swim (Saturday)

13 mile run (Sunday)

30 minute swim - S&D

45 minute spin class - High tension intervals

3.5 mile run - LSD

Development

2006-11-30T13:06:00.000-06:00

On one of my run loops the sidewalk abruptly dead ends into a small undeveloped grassy field. The sidewalk picks back up on the other side of the field, so for about 200 yards I have to run in the street, praying that the throngs of under-caffeinated drivers notice me in time to avoid running me over. It's a very stressful 200 yards. On days when the traffic is really bad I bite the bullet and run through the field.

Over time myself and others have worn a thin path between the sidewalks. Not much more than trampled grass with an occasional glimpse of the ground underneath. It's still uneven and lumpy enough that you have to be extremely careful to avoid twisting an ankle.

This morning I noticed that the trampled grass path has been replaced by a much wider, dark, muddy path. Overnight the sidewalk fairies visited and cut a wide groove across the field that will eventually connect the two sidewalks. Soon there will be a gravel base, boundary stakes, and other evidence of construction. Eventually will come fresh, virgin concrete. At last the two sides of my route will become seamlessly united. No more dodging the under-caffeinated. No more stressed looks over my shoulder.

It occurred to me that we all start off with a big, empty, undeveloped field. Then we make a commitment. We decide to become triathletes, doctors, husbands, fathers. At first it's just a wish - starting out as a thin uneven grass covered path across our field. If we fail to work on the path it will become overgrown and reclaimed by the field. If instead we commit ourselves the path will become wider, more worn, more established. Eventually the path will pass from transience to permanence. From wish to reality. From trampled grass to concrete.

Workout Summary

45 minute swim - S&D

45 minute spin class - hills

4 mile run - LSD

30 minutes circuit/core/stretching

Despite the fact that it makes me feel like a total slacker, I'm really loving the S&D swim sessions. The obvious benefit is that it's helping to improve my stroke mechanics, but it's also affecting my mental state as well. When I get out of the pool it feels mentally like I've just completed a yoga class; I'm calm, energized, and mindful. This mental state carries over into my other workouts making them more enjoyable and productive.

Did a lot of high tension seated climbing in spin class today - great for reinforcing all the little muscles that are needed to produce a smooth spin. During recoveries I did one legged drills to further improve my spin.

Had a great run despite another day of totally crappy weather. About 10 minutes into the run it started raining and sleeting. My turnover and rhythm were spot on. At many points I had this really odd sensation of having a giant hand pushing me from behind - likely due to style adjustments I've made based on the Pose Technique.

Felt strong once again during circuit and core. Finished up with about 10 minutes of yoga.

Persistence

2006-11-28T13:28:00.000-06:00

Cat sat on mat. Bad cat. Sad mat.

The expression on her face was priceless. She kicked her feet and wiggled - desperately trying to restrain herself. Only one more page to go.

Down cat. Good mat. Good cat.

As she finished her first book she threw her hands up in the air and jumped up and down on the bed. Daddy, daddy - I did it!!!!! I finished the whole thing!!!!! For a moment I thought she was going to pass the book through her legs and then spike it the way football players on TV do. She was excited and beaming with pride. She leaped into my arms and gave me a "Pip hug". The kind of hug you need an aspirin after.

Pip struggled with her book for a long time. I lost count of the times she mastered the word "and", only to turn the page, see it again, and be completely baffled by it. My wife was patient and positive - reviewing the words again and again until Pip could recognize them. Pip was also patient and determined. She wrinkled her nose and frowned. She squinted and tried again and again and again to make sense of the gibberish on the page. And in the end she did what anyone who is patient and determined does. She succeeded.

She probably doesn't realize the lesson she really learned through this process. That throughout her life there will be many challenges and difficulties. But if she is patient and determined, she will get through them. She will succeed.

I should go buy more aspirin now.

Workout Summary

2700 yd swim - LSD (Friday)

40 mile bike ride - LSD/tempo (Saturday)

10 mile run - LSD (Sunday)

1800 yd swim - LSD

45 minute spin class - endurance

3 mile run - LSD

45 minutes circuit/core/stretching

Had to do a bit of catchup there - haven't posted since last week!

Long swim on Friday was a bit of a struggle because I forced myself to to alternate side breathing throughout. In addition the health club felt it necessary to boost the chlorine levels in the pool by about a billion percent. I spent the remainder of the day smelling like I had chlorine tablets in my pockets.

Took advantage of the phenomenal weather Saturday and got out on the road bike. Originally I was planning an LSD ride but then I hooked up with another guy from the Spin Doctor club and we rode together for about 25 miles. Went a bit harder then I'd planned but it was a good social ride none the less.

10 mile run on Sunday felt surprisingly good - finally fully recovered from the NYC marathon I think. I was also able to keep my heart rate down for a change and my rhythm and form were solid throughout. Once again the weather was fantastic - just a matter of time before we pay the price though.

Playtime

2006-11-21T13:01:00.000-06:00

Pip eyes the net and carefully considers where she will strike. She slowly winds up and then quickly releases - converting potential energy to kinetic energy in an instant. The ball rockets toward the net. I almost cover my ears in anticipation of the sonic boom. Nothing could possibly move fast enough to stop it. Super-D springs into action, going from static to blurred in an instant. I make a mental note to have him checked for spider venom. Despite his spider man super powers he's unable to react quick enough. The shot goes in. Pip howls with delight - hands raised, hair flying. Super-D runs out and high-fives her, and then returns to the net and kicks the ball back out to Pip. The whole scene repeats......

This went on for most of the evening. Neither of them got frustrated. There were no shouts of "Hey I wasn't ready!" or "Do over!" There was no competition. There was no quest for a personal best. There were no winners or losers. And because of that they both won. They played a sport for the sheer fun and joy of it. And they were happy because of it.

Sometimes we get too competitive - both with others and with ourselves. Competition is good because it forces us to raise the bar - becoming more than we'd be otherwise. It's important though not to get caught up in the competition part and overlook the fun part. Competition is a tool for self development but it can also become a tool for self defeat. True joy in what you do will only come if you take the time to make it fun.

Workout Summary

2520 yd swim - LSD (Friday)

1800 yd swim - LSD

45 minute spin class - hills

3.25 mile run - LSD

45 minutes circuit/core/stretching

For some reason after Friday's long swim I was completely exhausted. The swim went well but my overall energy was low and I was feeling off so I decided to blow the rest of my workouts for the weekend. Turns out that was a good idea because today I felt great!

During my swim today I decided to man up and start alternate side breathing for all workouts. I've been doing this in my S&D swims and decided it was time to make it the norm instead of the exception. Breathing on my left side remains a bit awkward but I'm making solid progress and my overall stroke is getting smoother and much more symmetric.

In spin class my legs felt stronger than they have in weeks (finally getting over the marathon apparently!). It also helped that we had a sub with great music. Spent a lot of time doing one-leg drills in an effort to improve my spin and keep my heart rate down.

Still having a lot of trouble keeping my heart rate down on the run. I've been playing with my form a bit (trying Pose technique) which is messing up my efficiency. Once my body adapts I'm hoping the heart rate will drop a bit. If not I may have to start walking a bit to keep it in check.

For the stretching part of CCS I did yoga instead of my usual static stretch routine. After attending a proper yoga class last week I'm well on my way to becoming rehooked on yoga.

The Perfect Stroke

2006-11-16T10:58:00.000-06:00

It happened when I wasn't paying attention. Perhaps it happened because of the fact that I wasn't paying attention. The perfect swim stroke. It lasted for exactly one length - 18 yards of the little pool. Smooth without trying to be smooth. Fast without trying to be fast. My balance and rotation were perfect. The reach, catch, and pull merged into a single sensation. I sliced through the water effortlessly. And then I was at the wall.

I turned for another lap and it was gone. It never came back. The fact that it happened at all though tells me that I'm on the right path. That emphasis on form, on doing things mindfully and correctly, is getting me where I want to go. I've had a taste of the carrot at the end of the stick. It tasted really really good.

Workout Summary

Yoga - 90 minutes (Tuesday night)

5 mile run - LSD (Wednesday)

45 minute swim - S&D

45 minute spin class - speedplay

3.5 mile run - LSD

45 minutes circuit/core/stretching

One of the women in the local tri club I recently joined (Multisport Madness) started up a Yoga class on Tuesday nights so I gave it a shot. I arrived tired, uptight, and apprehensive, and left relaxed and invigorated. I'll definitely be going back.

I decided to try to squeeze in another LSD run to my schedule on Wednesdays as I really want to focus on my run for next year. I wasn't able to do this in preparation for the NYC Marathon due to work pressures but things are easing now so I'm able to carve out the time. Hopefully it lasts. Still having trouble keeping my pacing and heart rate down but it will come as long as I continue to focus on it.

Brick today went well (especially the swim!) though it was ridiculously windy on my run (30 mph gusty winds). I'm also playing with my form a bit - trying to strike with flat feet instead of heel first. Still a bit awkward but it'll come in time.

Foundation

2006-11-14T10:37:00.000-06:00

Today was my first workout of the "off-season". For me, starting off-season workouts is like hitting the reset button. It's an opportunity for a fresh start. Volumes are reduced. Intensity is shelved. Back to basics.

It's not easy. It's an abrupt transition - going from high intensity tempo, interval, and speed work to lots of LSD workouts in low heart rate zones. To keep my heart rates on target I have to go in what now feels like slow motion. It feels like I'm slacking. Dennis, my left side shoulder angel - the evil one, whispers in my ear that I should be going harder or I'll lose all I've built over the last year.

My right side shoulder angel, the nameless one - the good one, assures me that this isn't the case. I've learned over time that my body and mind both need this time to slow down. To rebuild the foundation. I've learned that if I go slow now I'll be able to go fast in the spring. In many respects it's like adding a floor to a skyscraper. In order to go higher you need to go back and reinforce the foundation. If you don't reinforce the foundation the whole thing will come crashing down.

Be patient and take the time in your off-season to build a strong, solid foundation. If you do this now then come spring you'll be able to soar into the clouds. Don't do it and you may have to settle for watching those who did from the sidelines.

Workout Summary

1440 yd swim - LSD

45 minute spin class - hills (hit the saddle anytime my HR climbed above Z 3.5)

3 mile run - LSD

45 minute circuit/core/stretching (CCS)

Aside from my swim mask fogging up mercilessly my swim was still smooth after taking more than two weeks off. Need to get some wax plugs for my ears - I get more water in my left ear when doing left side breathing which is irritating.

The spin instructor asked if I was ok after spin class! I guess she's used to me going all out for the entire class. After explaining myself she said "that's a great idea - I should do that.".

Had a tough time reigning in the run. My legs are still a bit flat after the marathon but much to my surprise they still wanted to go at a fairly quick pace. Unfortunately the pace they wanted brought my heart rate into Z4, so I bit the bullet and slowed to a 9 mpm pace which brought my heart rate down where I wanted it.

Increased my C/C/S time by doing three sets of circuit instead of my normal two. Will throw in some Yoga later tonight.

Sandbagging

2006-11-09T07:26:00.000-06:00

I've received this in the past and thought it was hysterical - I'm sure you'll see a bit of yourself somewhere in here!

Cyclists are the biggest sandbaggers and secret trainers around - they'll say anything to soften you up for the kill. Don't let this happen you. Study this handy rider's phrasebook to find out what they really mean when they say:

"I'm out of shape"
Translation: I ride 400 miles a week and haven't missed a day since the Ford Administration. I replace my 11-tooth cog more often than you wash your shorts. My body fat percentage is lower than your mortgage rate.

"I'm not that into competition. I'm just riding to stay in shape"
Translation: I will attack until you collapse in the gutter, babbling and whimpering. I will win the line sprint if I have to force you into oncoming traffic. I will crest this hill first if I have to grab your seat post, and spray energy drink into your eyes.

"I'm on my beater bike"
Translation: I had this baby custom-made in Tuscany using titanium blessed by the Pope. I took it to a wind tunnel and it disappeared. It weighs less than a fart and costs more than a divorce.

"Its not that hilly"
Translation: This climb lasts longer than a presidential campaign. Be careful on the steep sections or you'll fall over--backward. You have a 39x23 low gear? Here's the name of my knee surgeon.

"You're doing great, honey."
Translation: Yo, lard ass, I'd like to get home before midnight. This is what you get for spending the winter decorating and eating chocolate. I shoulda married that cute Cat 1 racer when I had the chance.

"This is a no-drop ride"
Translation: I'll need an article of your clothing for the search-and-rescue dogs.

"It's not that far"
Translation: Bring your passport

NYC Marathon Trip Report

2006-11-07T19:15:00.001-06:00

Short version: 3:51 - my 2nd fastest time for a marathon!

NYC Arrival
My first view of the city was from the window of the plane as we descended into LaGuardia airport. I quickly identified the Empire State building and watched as the skyline rolled out before me. I saw the bridges connecting the rest of the world to Manhattan Island like arteries to a gigantic pulsing heart. I could already feel the energy that surrounded the place and I hadn't even stepped foot onto it yet. My nervousness and apprehension switched to excitement and anticipation as the energy of the city washed over me.

I arrived at the Kitano Hotel after an uneventful cab ride. The staff at the hotel was extremely friendly and helpful. I'd definitely stay here again. The rooms were small but clean. The price for the location was reasonable. The clerk informed me that my room wouldn't be ready until later (3) so I dropped off my bags and hit the streets.

I quickly found the New York Public Library which is where the buses would pick me up the following morning and transport me to the start of the marathon on Staten Island. The library was only three blocks away from the hotel - perfect! After a quick lunch at Chipotle's I wandered the streets for a while, making my way to the Marriott Hotel which was one of the stops for the shuttle buses that would take me to the Javits Center for packet pickup and a bit of pre-race shopping. On the way I stumbled upon Times Square - what an absolutely amazing place. Images from television really don't capture the feeling of the place - the lights, the crowds, the energy, it was intoxicating.

I grabbed the shuttle to the Javits Center and picked up my packet. While looking at jackets I looked up and saw someone I recognized! One of the Moms from my son's hockey team was on the other side of the rack looking as shocked as I was!! Neither of us had any idea that we were both doing the marathon - what are the odds of that?!? After chatting for a bit we said our good lucks and I headed back to the hotel to get checked in, find something to eat, and then get to bed early in preparation for the following day.

Staging Area
Getting to the staging area was remarkably easy. Bus after bus lined up, loaded up, and headed towards Staten Island from the library. Getting on was simple and uneventful, as was the ride out to the starting point at Staten Island which lasted about a 1/2 hour.

Then came the waiting. The logistics of starting the race at Staten Island require shuttling runners to the island well in advance of the starting time. I had taken one of the later buses and still arrived 3 hours before the 10 o'clock start. The temperature was in the low forties and I was freezing within minutes of getting off the bus. After what seemed to be an endless wait we were finally told to head for the corrals and line up according to our bib numbers. The wait was finally over!

The Start
We made our way up onto the Staten Island bridge. Somehow I got lumped in to a huge group of Italians who spontaneously broke into song, shifting the whole feeling from a nervous anticipation to an enthusiastic festival like atmosphere. You just gotta love the Italians.

Suddenly the canon went off and the classic Sinatra version of New York, New York was blasting through the load speakers. We were off!

The First Half
I had a great first half. I slowly and methodically threaded my way through piles of people. The crowd support as we moved through Brooklyn was absolutely amazing. I wished a hundred times over that I had worn something with my name on it. The crowd seemed to pick out everyone with a name and cheered them on enthusiastically. Little kids lined up to receive high fives, grinning from ear to ear as runners complied. At the eight mile mark I had reeled in the 3:40 pace team. By eleven I had the 3:30 pace team in my sights. I was on pace for a 3:30 finish. I let my excitement get the best of me. Dumb, dumb, dumb.

The Third Quarter
It was the Queensboro Bridge at mile 15 that finally kicked my ass and put me back in my place. That was where the real pain and suffering began. Driving in a car you don't realize how tall these damn bridges are. You notice every single inch of them when you're running up them. Running down them is equally as bad as your quads are pounded into mush. By the time I passed over the Queensboro and hit the streets of the Upper East Side I was toast. I had long since watched the 3:30 pace team go and the 3:40 pace team blew by as I walked the aid station at mile 18. My legs were beginning to hurt at this point - not a good sign.

Through the Bronx some well meaning and spirited spectators were handing out Orange slices to the runners. I found out the hard way that Orange peels are just as slippery as Banana peels. I went from upright to on my butt in seconds. Oh man that sucked. I picked myself up, dusted my self off, and continued slogging my way to Manhattan.

The Fourth Quarter
After watching the 3:50 pace team cruise by at mile 21 I was beginning to get a bit down on myself. I had allowed myself to get taken in by the race and was now beginning to pay the price. My quads burned and felt like they were being punched with each step. I had developed a sharp pain in my lower right calf that seemed to rip through me with every step I took. The bottoms of my feet were sore. My big toes were sore. I got passed by a guy wearing a pink tutu and pink shoes.

Crossing the bridge back to Manhattan Island I looked up and saw a guy sitting down and resting on the side of the bridge, his prosthetic leg propped up next to him. He looked tired but determined. As hard as things were for me I can't even begin to imagine what him and all the other disabled runners went through that day. I set aside my feelings of self pity and doubt. This wasn't about finishing fast or finishing good. This was simply about finishing. Period.

The route took us up 5th Avenue past Central Park North where Central Park begins. The crowds began to get more dense and cheering got more loud. As we ran through Central Park my legs continued to scream but I had long since shut them out. I was going to finish and that was the end of it. A sign ahead said 400 yds. Then 300 yds. That quick? Why does it take football players so long to run 100 yds? 200 yds. I could see the finish line. 100 yds. 0. I could barely hear the squeal of my chip passing over the timing mat - the crowds were deafening. I made it. A volunteer hung the finisher medal around my neck and it was all I could do to stop from bursting into tears.

Aftermath
Getting a cab was impossible. The entire area was a sea of people. I consigned myself to the two and a half mile walk back to my hotel. Probably not a bad idea to keep moving - my legs were extremely sore and I knew that if I sat in a cab I wouldn't be able to get up.

I literally ate my way back to the hotel. After exiting the park I saw a hot dog stand and got a chicken shishkabob and continued walking down Broadway. I stopped at another two blocks away and got a pretzel and a hot dog across from the Ed Sullivan Theater - where the David Letterman show is aired. At the next stand I got a bag of roasted almonds. Three blocks from the hotel I had a bagel and another hot dog.

I arrived at my hotel, soaked in the tub for an hour, ordered room service (the food at the Kitano was awesome!), and watched the Rangers game on TV. Then at last came sleep. What a day.

NYC Marathon Preview

2006-11-03T07:23:00.000-06:00

Wow - more than a week since my last post! Let's see, hockey (five practices and a game tonight), Halloween, Super-D's birthday party, and a derailed project at work that needed a lot of attention. It's been a pretty busy week.

And the cherry on top? The NYC Marathon is this weekend.

This will be my first time in New York so I'm pretty excited. Unfortunately I won't be able to spend a whole lot of time there - flying in on Saturday and out on Monday. Originally I was going to fly out Sunday but it turned out to be almost $400 dollars cheaper to stay an extra night (even with hotel costs factored in)!

Truthfully the only thing that I'm nervous about is the logistics and stress of getting to the starting line. Knowing where to go to get picked up, when to be there, what to expect. I've heard horror stories of people wetting themselves because they were stuck on buses trying to get to the starting point. Staging 37000+ people on Staten Island is bound to result in a lot of delay as well as a lot of "hurry up and wait". Given my absolute requirement of coffee first thing in the morning I'll have to be pretty careful with my pre-Marathon hydration.

Once I hit the line though I know I'll be good. The buzz. The energy. The anticipation. The work part is done. It's play time!

I'm expecting to finish somewhere around 3:45 and 4 hours depending on how crowded things are and how I'm feeling. Definitely not planning a PR here - my game plan is to have fun and really enjoy the atmosphere. For those who might be keeping track of me my bib number is 11887.

Workout Summaries

9 mile run - LSD (Sunday)

5 mile run - Tempo (Thursday)

2.5 mile run - Tempo (Friday)

The 9 mile run on Sunday left me surprisingly wrecked. I think this was due to nutrition - I had about 10 minutes to shower, change, and get Super-D to hockey so I didn't get a chance to eat until a couple of hours later. Bad move.

I was very sore on Monday so I pitched Tuesday's planned 5 mile run to recover a bit more. Instead I ended up doing some Yoga on Monday and Tuesday to stretch things out a bit. I decided to pitch all my other workouts (swimming, spinning, circuit, etc.) to not aggravate the situation - no good arriving in New York overtrained and wrecked. Needed to keep my remaining taper runs in order to make sure that my new shoes are broken in for the Marathon.

My Thursday and Friday runs went well, although I still have a little tightness in my glute that causes my back to get a little sore after a while. Couple of extra Ibuprofen pills will be coming along for the ride on Sunday.

Break Out

2006-10-27T13:05:00.000-05:00

I can usually tell when it's time. First my runs begin to feel a bit flat. They lack the spring and flow they once had. They go from an exhilarating cruise to a dull plod. My shoes are comfortable and broken in but I'm on the edge of comfort now. Performance is beginning to decrease. It's time to move on.

The first run in new shoes is always a bit uncomfortable. A little to stiff here. A little funny feeling there. Flow and rhythm seem a bit off, much like the first dance with a new partner. Until you become accustomed to the subtle differences of your new partner it feels awkward. You suffer from the proverbial two left feet.

After the first few runs the shoes become broken in. They begin to adapt to your style. The stiff parts become pliable. The funny feeling becomes the normal feeling. You adapt to the new shoes. The new shoes adapt to you. Uncomfortable becomes comfortable. Performance begins to increase again. You begin to break out. You begin to push through the boundaries that comfort began to erect.

Sometimes being comfortable is not a good thing. It can sometimes mean that you are no longer growing. No longer progressing. It's often tempting to stay with what makes us comfortable - after all it feels good! It makes us feel warm and content. But after a while it can cause us to plateau and decline. Moving from an exhilarating cruise to a dull plod on flat shoes.

Workout Summary (Thursday)

45 minute swim - S&D

45 minute spin class - hills

5.5 mile run - tempo

Workout Summary (Friday)

1440 yd swim

Got to break in my new shoes during my run on Thursday. Don't know if it was the shoes or the fact that I felt fully recovered but my run was outstanding. After a .25 mile warm-up I managed to keep my average pace to around a 7:45 mpm for five miles. Heart rates were a bit on the high side (duh) but it didn't feel like I was really struggling. If only I could keep that pace for 20! Planning on an 8 or so mile long run on Sunday and then two more tempo runs at about 3 miles before heading for New York next weekend for the marathon.

Had to pull the plug on the long swim today about 2/3 through my planned 2K swim due to a weird muscle pull in my left leg. It was bad enough that it messed with my stroke mechanics (it was one of those sharp, "take-that" sort of pains) so I invoked my "if it messes up form, stop" rule. The weird bit is that I don't feel it at all walking or running.

Instincts

2006-10-24T09:36:00.000-05:00

My son (henceforth known as Super-D) has been playing forward since spring hockey last April. About a week ago one of the coaches approached me and asked if Super-D had ever played defense before. I should have known change was afoot.

At our Friday night game one of the coaches walked up as I was tying Super-D's skates. "We're a little short handed - can you play defense tonight?" Super-D reluctantly nodded. After the coach left he told me he didn't want to play defense. Being a parent I hear on multiple levels. What he was really saying was that he wasn't prepared to play defense.

Super-D likes order. He likes to know what is going to happen, the order it will happen in, and when it's going to happen. Super-D does not like surprises. He hasn't learned yet that sometimes you need to slip in. To flow. He hasn't learned how to not overthink things. To instead trust his instincts and training. "The coaches know you can do this and your team needs you. You know how to play this position - just trust your instincts."

Sometimes your head gets in the way. It's easy to get caught up by the what ifs and intimidated by the unknowns. That's where your training comes in. If you've trained well then your body knows what to do provided that you don't get in its way. When your head gets in the way it's time to shut it down. To convert the frothing sea of white caps to the glass like surface of a tranquil mountain lake. Easier said than done - training is required here as well.

We won our second game of the season that night. The coaches attributed the win to three factors - our shots on goal were high, our forwards were aggressive on the puck, and Super-D was outstanding on defense. Super-D was totally pumped coming off the ice. He knew he had just played his best game of the year. And unbeknownst to him he had just learned a valuable life lesson - that sometimes you need to just jump in in order to break through.

Workout Summary

1800 yd swim - tempo

45 minute spin class - anerobic intervals

6 mile run - tempo

30 minutes circuit/core/stretching
Overall energy was a bit low but my legs felt good during the run and spin.

Today's tempo run saw the return of decent pacing - after a long warmup (holy crap was it cold this morning) I ratcheted up the pace and held it under 8 minute miles for about four miles. Felt a bit of tightness in the hips so I opened up my stride a bit to stretch things out. Will have to remember to stretch some more later tonight - cold weather and tight muscles are not a good combination.

Summaries

2006-10-23T15:22:00.000-05:00

Workout Summary

2700 yd swim (Friday)

15 mile run (Sunday)

Weekly Summary
Definitely felt the after affects of my long run last weekend during my Tuesday and Thursday bricks this week. My overall energy level was quite low and I was pretty slow in all disciplines.

Decided to cut back on the long swim a little - at least until the marathon is over and I get back into base training. Form focus on Thursdays continues to pay dividends on the long swim - my rotation and positioning is better and I'm able to feel my pull from my core even when I'm not going all out.

Skipped the long bike again this week - Saturday turned out to be a busy day (hair cut, travel hockey game in the morning, trip to Madison to see a hockey game in the afternoon/evening) so I punted.

After watching the Chicago marathon coverage on TV I headed out for the long run on Sunday. About 8 miles in I started getting random aches and pains in my knees and hips, but I think it was due to the cold conditions (30 degrees and windy) as well as residual stress from the previous weekend, so no cause for concern at this point. Today (Monday) my legs feel tight but not wrecked, so I'll throw in a bit of tempo work this week before tapering next week.

I had been lamenting at how slow my long runs have been the last couple of weeks so I decided to do some analysis on the data I've gathered over the last six months. The data shows my last four long runs have actually been faster than average, and I'm able to run faster now at a given heart rate than at my midseason peaks. Sweet!

The Point

2006-10-19T12:25:00.000-05:00

What is your point?

This entered my mind as I pushed off the wall for another lap. I hesitated then hit the brakes and promptly stopped. Right. Point. Don't have one. Need one. Can't continue without one.

I had just come inches from slipping into a "do it to get it over with" mindset. This mindset defeats the entire purpose of drills. Drills are the time to focus on your problem areas and correct imperfections in your form. Without them endless repetition of the same imperfections wreck your form and prevent you from developing.

Once at the pool a fellow triathlete proudly told me that he had just finished 2000 yards with a pull buoy. Why? I asked. I was drilling he replied. What did you learn? Got a blank stare on that one.

If you have no reason for doing a drill you probably shouldn't be doing it. Time spent on a drill without reason is for the most part wasted time. Any benefit you hope to gain from doing the drill only comes by focusing on the point of the drill. Do you know how to do the drill correctly? What is the drill supposed to teach you? Are you focused on that point - or are you just going through the motions?

I stood with my head a little above the surface thinking about my point. I'm still having problems with balance and positioning when I breathe on my left side. I decided to do alternate breaths for 4 laps, breathing on every single stroke for the first two laps, and every other stroke for the second two laps. The focus for the first set was to get my rotation and extension symmetrical. The focus for the second set was also on symmetry, but with a focus on my arm position during the reach.

There it was. My point. I ducked my head under the water and pushed off the wall.

Workout Summary (Tuesday)

1800 yd swim - LSD

45 minute spin class - endurance

6.5 mile run - LSD

30 minutes circuit(weights)/core/stretching

Workout Summary (Thursday)

50 minute S&D swim

45 minute spin class - hills

6.5 mile run - 1/2 LSD, 1/2 tempo

30 minutes circuit(cables)/core/stretching

My runs this week have been the slowest they've been in a long time - about a 9 mpm pace over the full distance. Guess the big runs over the last few weekends are taking their toll. Fortunately my last 20+ mile run before the marathon is complete so I can focus a bit getting my pace back as I taper down. Once again I'm not too concerned though - more focused on being comfortable then fast for the marathon.

In general I felt stronger during today's workouts (especially during spin class) then on Tuesday's workouts. Probably should have either taken the day off or trimmed my time back as I was still pretty trashed from Sunday's long run.

Summaries

2006-10-16T12:26:00.000-05:00

Workout Summary

3060 yd swim - LSD - continuous (Friday)

21.5 mile run - LSD (Sunday)

Weekly Summary
Mid week bricks were a mixed bag - Tuesday I felt pretty strong but Thursday was a bit of a struggle energy wise.

My long swim on Friday went well - backing off on Tuesday and Thursday paid off and I ended up going 500 or so yards more than I was originally planning. Over the winter I'm going to try to keep my swim and run volumes fairly high. That way when spring comes I'll only need to catch up on the bike, instead of all three like I did at the beginning of this season.

Blew the bike workout on Saturday. Had originally planned on getting out on the mountain bike for a bit but when the alarm went off at 6 I decided I needed the sleep more. My priorities over the winter will be running and swimming so if I blow a long bike workout now and then I'm not going to get too worked up about it. Plus I didn't want to be a zombie for my "date" with my wife on Saturday evening. We celebrated 11 years of marriage at Harvest located at the Pheasant Run Resort. I'd highly recommend it - service was excellent as was the food (and of course the company!).

To make up for skipping my long run last weekend (due to the hilly) I decided to get in one last 20 miler before tapering down for the marathon. About 2/3 through the run the bottoms of my feet started getting sore - which means it's time for a new pair of running shoes. Other than some minor/typical joint aches and pains the run went very well. My pacing was pretty slow (around a 9:30 mpm) compared to my PR pace (8:24 mpm) but I'm not going for a PR in New York so I'm not too concerned.

Preparation

2006-10-12T13:04:00.000-05:00

The first hard freeze of the year. Time to drag out the mits and tights. It's only October. I think it's going to be a long winter....

In the past I've made amends with the treadmill and spin bike by the first hard freeze. This year things are going to be a bit different though. While I have given in to the spin bike I'm holding the line on the run. My run season last year started out miserably which I'm convinced is due to spending all my time over the winter on the treadmill. Not this year. This year I'm set on running outside unless it's below 10 degrees or my route is covered by ice and snow.

This seemed like a great decision when I came up with it in the waning days of summer. This morning I got to put it to the test. It was very cold, especially into the wind. Oh yeah, wind chill. I remember that. I remember it sucks. Yep. Still sucks.

One of the things that got me through was focusing on the "what ifs". What if it's cold for the New York marathon? What if it's cold and windy? Cold and rainy? Snowing?

Training is preparation. Preparation builds confidence. If I don't train in bad conditions how will I learn how to deal with them? How will I know how much stuff to wear? How will I know what nutrition to bring? Do I get blisters easier? Do I need more pain management meds? What mental demons are going to attack me and how will I defeat them?

Do I want to seek these answers during the event? Silly rabbit, the time to seek the answers to the "what ifs" is in training, not during an event. If I don't train in bad conditions then I waste an opportunity to build the confidence I'll need to deal with them. If I do train in bad conditions I'll know that I'm prepared to handle them during an event. One less thing to stress about. Now if I could just stop worrying about whether or not I've set the hotel alarm clock correctly I'd be golden.

Workout Summary

50 minute swim - S&D

45 minute spin class - endurance (seated mid zone 3 the entire class)

6.5 mile run - Z2/Z3 boundary

20 minutes circuit(cables)/core/stretching

For the S&D swim I focused on left side breathing. Still not completely comfortable yet but I am seeing progress. I noticed that I'm not bouncing up and down as much. My pull still isn't completely symmetrical when alternating breaths though. Oh well - have the whole winter to work that out.

My run this morning was flat compared to my Tuesday run. Combination of improper nutrition (low carbs) last night as well as doing high tension endurance work during spin class. Being weighed down by an additional ten pounds of clothing probably didn't help things any.

Quality Time

2006-10-10T14:00:00.000-05:00

Last night for the first time in a very very long time it was just me and my daughter (Pip). My son was at a friend's house for the day and my wife had a doctor's appointment.

We stopped in at Olive Garden for dinner. As we walked to our table people turned to look and smile as Pip and I walked hand in hand to our table. She has the affect on people sometimes. Complete strangers often call her "sunshine". The nickname fits as even at five she lights up a room when she enters. Lord help me...

After ordering food we started talking. One of those "stream of consciousness" type conversations. From puppies to best friends at school to whether or not it would rain. After a while she suddenly looked up and tilted her head. "We're talking a lot, aren't we?" she paused briefly and then she was off again, chattering away about spiders.

As I thought about it I realized how completely understated her comment was. It's been a long time since we talked for more than a couple of minutes at a stretch aside from the usual "how was your day dear?" conversations during dinner. Normally my son maintains a monopoly on my time and attention. Hockey, homework, playing catch, watching football, he is my constant shadow. Pip never complains about the lack of attention. I don't think she even realizes it. It's a pattern that has slowly developed over years so it wasn't noticeable. I've noticed it now though.

In my training I try to focus a lot on doing high quality workouts. My available time for training is very limited and must be spent and balanced very wisely. If I need to spend more time in one area I have to cut back on another. If I don't focus on getting good quality out or the workout then the time is wasted.

It occurred to me that I definitely need to apply this same thinking to my daughter. She never complains that she doesn't get as much attention, but I know that if I don't do it I will be the one who regrets. it. If I don't spend that time now I'll never get it back. And it has to be quality time. One-on-one and fully engaged - not the distracted half-here half-there time. My son won't like the time taken away - but he too must learn balance.

Time spent foolishly now sows the seeds of future regret and failure. Spend the time well.

Workout Summary

1440yd swim - skills and drills

45 minute spin class - hills

6 mile run - Z2/Z3

Trip report from the Hilly Hundred this past weekend is coming - haven't had time yet to write things up.

I tweaked a muscle in my upper back last night so I swapped my planned LSD swim for an S&D session instead. Felt pretty flat on the spin bike so I wasn't looking forward to the run. Biking legs are still recovering from the Hilly I think. Surprisingly though, once I started running I slid very quickly into a good rhythm and felt smooth and light. I ended up taking in another 1/2 mile loop - feeling a bit guilty about not running for a week.

Best of 2006

2006-10-03T12:10:00.000-05:00

With the last triathlon of the season completed it's time for my "Best of" list for 2006.

Best Swim
This year the best swim this year goes to Steelhead. How cool is it to launch off the side of a pier, plunge down a 10 feet, and then pop to the surface like a cork? Because everyone was well spread out on the point to point course there wasn't the usual floating bar fight effect that a lot of triathlon swims become. I truly enjoyed every yard of the swim despite the fact that my goggles fogged continuously throughout which made for an interesting time sighting.

Best Bike
Though not the best for me time wise, the Triple T 1/2 Ironman loop takes top honors here. The course wound through very low traffic state park roads and was very hilly and challenging. This was balanced by the absolutely stunning scenery of Shawnee State Park - which made this course an absolute joy to ride.

Best Run
This one is a tough one. Of the events I did this year the only run I truly did not enjoy was the Triple T course. All said though I think that the Muncie Endurathon course edges the other events by a very slim margin. The course had it all - good scenery, well positioned rest stops, and very entertaining supporters.

Best Overall Race
Gotta go with the Muncie Endurathon here. The race was fun, well organized, had a great expo, and the post race pulled-pork barbecue sandwiches ruled. In addition this was my first non-wetsuit race - something that in the past I thought I could never pull off. Another fear cornered and tamed.

Best Pre-race Meal
The night before Steelhead, Habeela arranged for a number of bloggers to meet at Santaniello's Restaurant and Pizzeria in St. Joseph. The food was fantastic as was the company.

Best Moment
This year's best moment goes to Steelhead. As I ran down the finishing chute I saw my family cheering me on from the hill adjacent to the finishing line. Then, I looked up at the elapsed time on the official clock and realized that I had just set a new PR. Priceless baby!

All in all I had a very good season this year - solid performances and a new PR for the half distance. With one super sprint, two olympics, and four 1/2 Ironman races it was also my busiest season. Thanks to everyone who helped make this the best season yet in my relatively short triathlon career!

Workout Summary (Sunday)

19 mile LSD run - 2:53

Coming off a half the weekend before I was originally planning on doing only 15 miles for the long run, but I had time and felt good so I threw in another four mile loop. Surprisingly my legs were not trashed the day after - a bit sore and stiff but definitely not bad at all.

Was supposed to do my regular brick today but instead took it off to rest up for the Hilly Hundred trip later this week. The official ride is only Saturday and Sunday but we'll be going down Wednesday night to get in some riding Thursday and Friday. In addition we'll be throwing in some bonus miles to the official routes. This will be one of the last road rides of the season and one I look forward to year after year.

Support

2006-09-30T15:07:00.000-05:00

Triathlon is often considered to be an individual sport. For the most part it's everyone for themselves. We're penalized for drafting and we're penalized if a friend runs with us to give us a boost. And yet despite this there are multiple levels of support that for most of us are key factors in getting through an event.

There's the support we get from our family. Believe me - without the complete support of my family I wouldn't be able to do triathlons. Period. While I do everything possible to minimize the impact my training has on family time there are still areas where it infringes. Weekends away for races and "training camps". Long bike rides on Saturday mornings to build base. Club bike rides during the week to build handling skills and threshold capacity. Without my family's support and understanding I wouldn't be able to do any of this. Instead triathlon would become a negative force in my life, driving a wedge between the things that I love and the people that I love.

There's the support we get from our friends and coworkers. The amazed looks when we detail our accomplishments or our training routines. The "Good luck this weekend!" and "How did it go?" comments. The "Because of you I started running/swimming/biking/exercising" admissions.

There's the support we get from strangers who come to watch our events. The stressed out mom with the screaming baby who still manages to smile and get out a "looking strong!". The little kids with hoses and squirt guns that hold out their hands hoping to get high fives as we go by. It makes us feel like super heroes. It gives us energy to get through the rough spots.

Then there's the support we give to each other. It's found in the act of high fiving the guy next to you just before the gun goes off. It's found in the "Hell of a hill!" comment as you pass or get passed on a tough hill. It's found in the chatter with your rackmates while setting up before a race. There's a camaraderie that comes from that shared individual experience that forms an instant bond. Knowing that others are suffering along side you blunts the negativity that sometimes bubbles up. It makes us feel that although we're individuals we're a part of something much bigger.

These things allow us to see the real tangible, positive impact we have on others as the result of what we do. For me it gives me the sense that it's something greater than an individual pursuit. It touches and affects people in ways that transcend individuality. It makes you a source of positive energy. And that is way cool.

Workout Summary (Thursday)

45 minute S&D swim

45 minute spin class

5 mile LSD run

Workout Summary (Friday)

2700yd swim - LSD

Workout Summary (Saturday)

45 mile bike - LSD

Deer Creek Trip Report

2006-09-26T12:50:00.000-05:00

The short story - 5:12 - 4th in my age group!

The long story....

This past Sunday was my last triathlon of the season - The Toyota Challenge at Deer Creek (originally listed as Pineman - they went big time and picked up Toyota as a sponsor). This race is another HFP Racing production - the same folks that put on Triple T and Spirit of Racine. As such it was well organized and run - these guys really do a great job. The venue was Deer Creek State Park about 30 miles south of Columbus. I headed out Saturday morning recalling directions to Columbus from my college days - south until you smell it. east until you step in it. Guess where I went to college?

Pre-Race
Up at 7 AM. 7 AM? For a triathlon? This was sleeping in compared to my normal routine. My wave didn't start until around 9 so I have scads of time. After a full cup of espresso and couple of breakfast cookies I checked out of my room and headed for the park which was 10 minutes away.

The evening before the weather channel was predicting rain. Fortunately a cold front blew through taking the rain with it. Unfortunately the cold front ushered in strong 20 MPH winds that came blasting in. The transition area was somewhat sheltered from the wind by trees so I didn't really notice it until I was down by the lake. The wind was blowing from the other side of the lake which whipped it into a choppy, wavy mess. A few folks who didn't bring wetsuits stood with arms crossed and teeth chattering. The water temperature was around 70 degrees. This was going to be a fun swim...

The Swim - 34:13
The swim course was a rectangular two loop course. I was in the third wave. We all waded into the water and waited for the starting horn. I lined up in the back to the outside to avoid the thrashing that would occur on the first turn - the "entry" point to the rectangle was about 25 yds out - a 90 degree right turn around a buoy and then you were in the loop. The horn sounded and we launched.

Things went well until the second turn. This was the turn that put us into the wind. As I raised my head to sight I was promptly punched in the face. Stunned I looked around underwater to see what had hit me. Nothing. The next time I sighted I was punched again. What the heck? Finally figured out that it was the chop. Wonderful. For the next 400 yds I felt like a boxer on the wrong side of a punch each time I lifted to sight. Fortunately I'm a fairly straight swimmer so I didn't have to sight too often. I also had to adjust my head angle when breathing. Normally I look a little forward when I breathe. Instead I had to look backwards to avoid breathing in mouthfuls of water.

On the downwind leg I thought things would be easier. Only partly true. No chop to contend with but the shallow, rolling waves (I'm sure there's a technical term for this) kicked up by the wind resulted in going between feeling like I was body surfing to feeling like someone was grabbing my ankles and pulling me backwards.

All in all though despite the conditions I had a very good swim. My body position felt high and stable and I had really good reach and rotation. I felt strong and comfortable throughout the swim despite getting hammered on the up wind runs.

T1 - 2:09
After exiting the water I slogged my way up the hill to T1. Why do so many Triathlons put T1 on top of hills? Got out of the wetsuit without a hitch, got on my bike gear and ran towards the exit. Oh. Wait a minute. For the next leg I'll need my bike. I burst out laughing as I went back to get my bike. Holy cow I'm an idiot sometimes.

The Bike - 2:48
The bike leg was a three loop mostly flat course. Once outside of the state park it was all farmland. Guess what goes with flat farmland? Well yeah, cow manure - ok, but what else? Yeah, lots and lots of wind. The wind was feeding the storms pounding northern Ohio and southern Michigan. It was an angry wind that on more than one occasion blew me to a standstill. I've climbed 10% grades friendlier than that wind.

I had heard the course was fast and flat so I went ahead and brought the tri bike which turned out to be a good choice for the conditions. I crawled along the upwind sections in the low teens and flew on the downwind sections in the high twenties. My legs felt strong throughout (helped along by a steady dose of Perpeteum) but my upper body felt a bit scrunched in - still haven't been able to make time for a fitting.

Once again though despite the conditions I managed to pull off a respectable bike split and I cruised into T2 happy to be done with the bike.

T2 - 1:53
This T2 was much better than my T2 at Steelhead - didn't have to go back three times to get stuff I needed. After watching the pro's on television I noticed that they typically get on their shoes, grab their stuff and take off - packing their nutrition and other items away as they run. Of course, they don't typically drop their glasses while putting on their hats, nor do they have to stop and squint at their watch as they switch it from bike to run mode. Guess that's why I'm not a pro. Ok, well that and I'm too slow. Geez.

The Run - 1:46
The run was a flat three mile out and back done twice. At about the 1.5 mile mark you cross over the top of a dam with great views of the lake to one side and a valley carved out by a small river on the other side. Very nice. The remainder of the run was down a country road to the state park entrance and then into the park for about a mile to the turnaround. All in all a very pleasant course.

During the bike I made a bit of a mistake with my nutrition. I didn't thinking I was taking enough in (it was tough to go for the bottles in the windy conditions) so with about 10 miles to go I downed the remaining 1/2 bottle of Perpeteum. This went unnoticed until it was time to run.

Coming out of T2 onto the run my stomach felt like it wanted to explode. This wonderful feeling remained for the first two miles before my stomach finally got around to processing the 1/2 bottle of Perpeteum I'd chugged. By mile five I was feeling hungry again so I started doing Accel gels before the aid stations. My legs were feeling very good so I pushed them. All the marathon training definitely paid off as I posted my fastest 13.1 split in a half ironman.

The Aftermath
All things considered I was very satisfied with the results. It was good to end the tri season on a solid note - I felt strong throughout the entire race which shows that my training is spot on. Had the conditions been a bit better I would have had another PR for sure. Of course, the conditions could have been a heck of a lot worse - just ask anyone who did Ironman Wisconsin this year.

Workout Summary (Thursday - 9/21)

1440 yd swim - fartlek intervals

45 minute spin class - high tension seated climbs and intervals

3.5 mile run - fartlek intervals

30 minutes circuit/core/stretching

Workout Summary (Today)

1980 yd swim - LSD

45 minute spin class - LSD

5.5 mile run - LSD

30 minutes circuit/core/stretching

Included stats from my workout last Thursday since I've been swamped at work and home and didn't have time to post.

Went LSD on all workouts today and dropped the weights down during circuit since I'm still pretty smoked from the weekend. I forgot to pack Endurox for recovery after the race so my legs are still sore today. You'd think I'd have learned by now....

Resonance

2006-09-19T12:26:00.000-05:00

Today we had a sub in spin class. She had great music but the choreography didn't quite work for me so as usual I did my own workout. The regular spin instructors know this about me and aren't offended. They know me and what I'm about. Apparently the sub didn't appreciate that my plan didn't fit her plan.

The new single from Evanescence came on. The sub instructed us all to spin easy and recover. Spin easy and recover? During an Evanescence song?!? Are you insane??!!?? I couldn't do that if I tried. Even if I tried really really hard.

As a musician I think I hear music a bit differently than most. Actually it's probably more close to say I feel it differently than most. For the right band or the right song the music totally surrounds me. It moves from a strictly aural sensation to a physical one. The way a tuning fork vibrates when the guitar string reaches the correct tension. Resonance. That's the closest word to describe what I feel. And few bands resonate me like Evanescence does.

So I cranked the resistance and launched - switching between high tension/cadence seated spins to standing sprints during the choruses. Each time I did this earned me a scowl and glare from the sub. I alternated my pedal stroke rate between being on beat, triplets on the beat, and double time over the beat. Most around me were spinning easy. I was the polar opposite. Muscles bulging, sweat pouring over the bike, breath coming in ragged gasps. The next song was "Points of Authority" by Linkin Park followed by "Harder to Breathe" by Maroon 5. I was in my own class during the whole ride.

Coming back from my run I ran into the sub on the way out of the club. "You know, the schedule for today was an endurance ride" she said curtly. "I guess I'm not on the schedule" I replied and smiled. At first she looked like she wanted to deck me. Then she smiled. "Good music huh?"

Oh yeah.

Workout Summary

1440 yd swim - ( 360 hard, 360 easy ) * 2

45 minute spin class - endurance/intervals

3.5 mile run - extended intervals

20 minutes core/circuit/stretching

Had another one of those "wow!" runs today. For some reason I felt very quick and light today (despite the fact that I'm up 3lbs). During the intervals I glanced down at my Forerunner - zone 5.3 at a 6:40 pace. 6:40? I had to look around to see if I was picking up interference from somewhere. It's amazing how much my weekend mega-runs are improving my short run speed and endurance. Earlier this year my zone 5 pace was around 8:15 or so. I definitely can't sustain a 6:40 (or even a sub 8) for big distances but it's good to see the improvement given how bad my running was at the beginning of the year.

Summaries

2006-09-18T13:00:00.000-05:00

Another way too busy day, week, month.....

Workout Summary (Friday)

3060 yd swim - LSD

Workout Summary (Saturday)

67 mile bike ride - Tempo

Workout Summary (Sunday)

15.5 mile run - LSD

Weekly Summary
Midweek bricks went very well. I was expecting to be pretty wiped from the 20 mile run the previous Saturday but I guess taking Sunday/Monday off allowed enough recovery time as I felt very strong during all workouts.

Fridays long swim was ok - probably due to pushing hard on the mid week bricks. Didn't feel my stroke coming from abs as I had on the previous week - will have to focus on that this week. On the bright side though, at the end of the workout I felt I could have gone for a lot longer.

Got out on the road bike with some folks from the ABD club for a great (albeit windy) bike ride on Saturday. I switched out the handlebars on my road bike Friday night which seemed to make a huge difference. The new handlebars have less reach and the drops extend behind the bar by about an inch. For me this extension allows a much more comfortable cruising position while down in the drops. Prior to this I didn't spend a lot of time in the drops because it wasn't comfortable for me. For the tri this week I'll probably go with my road bike since the last couple of rides on my tri bike haven't been very comfortable and I won't have time to sort that out prior to the race.

Yesterday's long run seemed tougher than my 20 miler last Saturday - probably due to going Tempo for the long bike on Saturday. I did however feel like I could have done a few more miles comfortably so all in all it was a good run.

Drilling

2006-09-14T09:25:00.000-05:00

Power skates start next Monday. "What?!?" my son exclaimed indignantly. "Aww maaannnn, I hate power skates."

In addition to the regular practices the hockey club we play for does a weekly power skate. The purpose of the power skate sessions is to work on skating and stick handling skills. This way the regular practices can focus on learning how to play hockey instead of learning the mechanics of hockey. The power skate sessions are fifty minutes of drills. Because he doesn't yet understand the purpose of drilling he finds the sessions boring and tedious. He doesn't understand the why part - he only sees the what part.

"I already know how to skate. Why do I need to go to power skates?" Good question. "I already know how to swim." I explain. "But no matter how much I swim there is always something to improve on. If you don't focus on your weaknesses you will fail to reach what your capable of." He eyed me skeptically. "Do you do drills?" he asked. "Sure - every week and at least at some point during every single workout."

I explained to him the why part - I do it to train my body how to do things correctly. Not to do them quickly or strongly, but to do them correctly. If you learn to do it correctly, speed and power will follow. I also explained the how part - during each drill I pick a single point of focus and I place all of my attention and awareness there. Some days an entire swim session will be dedicated to feeling my stroke from my back. The other day while out of the saddle during spin class my entire focus was on pulling my knees up towards the handlebar stem. During hard running sprints I focus on hitting with the ball of my foot and pulling the pavement past me.

I explained these things as best as I could but as an eight year old he doesn't quite grasp deep focus and full awareness yet. He's growing up fast though. He'll be nine in a few weeks. Maybe I'll try again then.

Workout Summary (Tuesday)

2160 yd continous swim - 40 minutes ( 360 hard + 360 easy ) * 10.

45 minute spin - intervals

5.5 mile run - 2 long and 2 short accelerations in to zone 5.

30 minutes circuit/core/stretching

Workout Summary (Today)

Swim drills - 45 minutes skills and drills

45 minute spin - endurance

6 mile run - tempo

30 minutes circuit/core/stretching

For Tuesday's workouts I felt surprisingly strong so I went harder than normal. The run felt especially good and I felt very strong during circuit training - moving up in weight on nearly every machine.

Today's workouts also went well. I'm finally beginning to get the hang of single arm swim drills. This has exposed a problem with my left side pull which I believe is what is preventing me from breathing to the left side comfortably. I held back a bit on the run - keeping it at tempo levels. Need to start tapering down for next weekend's race.

Congrats to IM Wisconsin Participants!

2006-09-11T19:47:00.000-05:00

Though the crowds were certainly thinner than last year they were no less enthusiastic. Congratulations to everyone who had the guts to step up to the line and give their best under extremely difficult and challenging conditions at this year's Ironman Wisconsin.

Pa, Ahit, and I packed up and hit the road at 4 AM and made the two hour drive up to Madison to cheer on the Rooster, MG and a pile of other people we knew were doing the Ironman this year. The weather sucked. It was cold. It was rainy. It was windy. It was not going to be a fun day for a lot of people.

Our original plan was to park the truck, hop on the mountain bikes, and ride around the course looking for people we knew. Due to the weather we opted instead to drive around the course - pulling over at various spots to cheer on friends and strangers alike. Though the weather sucked most people we saw appeared to be making the best of it.

Special congratulations go out to The Rooster for finishing extremely well with next to no run training going into the race. Congrats to MG as well for raising the bar by besting my time last year by around 40 minutes.

Workout Summary

20 mile run - 3:13 (Saturday)

Weekly Summary
During this week's workouts I felt a lot better than last week.

Only downside was missing the long bike this weekend. I had originally planned on putting some miles on the mountain bike during the Ironman but the weather changed my mind.

Swim focus points this week were positioning and rotation - both felt good during Friday's long swim. I think focusing on drills on Thursday definitely helped out.

The 20 miler didn't seem quite as difficult as the 18.5 miler last weekend. Pacing was around 9:20 overall and I finished feeling pretty descent. Will be dropping back next weekend in preparation for my last 1/2 of the year on the 24th.

Discipline

2006-09-08T07:51:00.000-05:00

I don't watch too much television - except for sports. Most of what I see and hear on network TV (including the news these days) is useless dribble designed to entertain morons as far as I can tell. Of course the rest of the family isn't quite as cynical towards TV as I am so there's usually one or two TV's on at any point in time.

Last night my wife was watching reruns of a show called Greys Anatomy. One of the doctors on the show was going through a bit of a confidence crisis and had a great line (paraphrased for triathletes):

I am not the smartest, the strongest, or the fastest.
But I can be the most disciplined. I can be the hardest worker.
Because of this, I can be the best.

We have little control over the gifts we've been granted. Some are naturally fast, naturally strong, or naturally brilliant. Others must work hard to keep up, to achieve. Being disciplined and working hard is a choice - something that you can control. If you exercise that control you can succeed even when you have not been gifted. If you do not exercise that control then you will forever be in the shadow of those that do.

Workout Summary

3600yd continuous swim - 1 hour.

Skills and drills work yesterday morning paid off in the swim today. My rotation and pull were better than they've been in a long time. I'm beginning to feel my pull coming more from my abdominals now especially when I push hard. According to the TI method this is one of the keys to having a relaxed and effortless stroke. Based on how my swim is starting to feel I think TI is spot on here.

In Flow

2006-09-07T09:27:00.000-05:00

For the last few days (probably more like weeks) I've been out of flow. I only realized it today when I somehow began to get back into flow.

Out of flow to me feels like being caught in an undertow. You struggle and fight against it, but you can't make any progress. My mind has been mushy and swirling with negativity. My body has felt beaten and weak. My spirit has felt trapped and restless.

In flow feels like you're riding a wave back to shore. Form is on and everything feels right. Today my mind was sharp and focused. My body felt strong and efficient. My spirt soared.

It's good to be back in flow.

Workout Summary (Tuesday)

2160 yd swim - (360 hard, 360 easy) * 3

45 minute spin class - endurance ride

5 mile run - tempo

30 minutes circuit/core/stretching

Workout Summary (Thursday)

40 minute swim - S&D (skills and drills)

45 minute spin class - hill ride

6 mile run - tempo

30 minutes circuit/core/stretching

During Tuesday's workouts I was still pretty wiped from the long Sunday run. Body overall was a bit sore so I didn't push any of the workouts too hard.

Thursday's workouts felt great. I've been doing tons of distance swimming lately so I've decided to drop back on Thursdays and focus on form and drills. My pet project for swimming over the off season will be to get more comfortable breathing on my left side and continue to perfect my pull and position in the water. Spin class was tolerable and my run felt strong.

As much as I'd like to maintain a Wednesday mid-range run, my schedule just isn't allowing for it on a regular basis. Dissapointing but nothing much can be done about it - unless of course I hit the lottery and don't have to work any more!

Doing

2006-09-03T10:20:00.000-05:00

My son has recently taken an interest in karate. Like most eight year olds his interests change every couple of weeks. Last week he wanted me to show him how to play chess. This week it's karate. Who the heck knows what'll strike him next week.

While at the book store looking for books to read for school he eventually gravitated toward the martial arts section. Several books on all aspects of martial arts lined the shelves. He found a karate book and tried to talk me into letting him buy it. The book had lots of pictures and diagrams demonstrating various movements. I wouldn't let him get it. He was not pleased.

He was indignant. "Why can't I get it? I really want to learn karate. We're here to get a book. It's a book. What's the problem." "The problem is that you want to learn karate." He was confused. He hasn't learned yet that sometimes I strike sideways to throw him off a bit. Knocking him off his track will make him more receptive to the message. He blinked, confused but intrigued. "I don't get it." He's ready now. "You don't learn karate from a book. You learn karate by doing karate." I replied.

Don't get me wrong here - you can learn plenty through books. But to really learn how to do something physical you just have to do it. You have to make mistakes and find your way - find what works for you and what doesn't. If you try to learn how to throw a ball from a book you'll get caught up and overwhelmed by all the little details. You'll overthink it. You'll end up confused, lost and frustrated.

When I first got serious about swimming I picked up a copy of a book on the Total Immersion technique. I read it cover to cover. I studied the pictures and the descriptions of drills. But this is not what made me a swimmer. Putting in the time and doing miles of laps week after week is what made me a swimmer. Swimming is what made me a swimmer. Not reading about it - doing it.

After swimming for a while I reread the book. I now completely understood what "pushing the buoy" meant. I understood it not as some abstract concept but as something I actually experienced. Not just mental understanding but physical understanding. The other information in the book allowed me to tune, refine, and find the technique that worked for me. Some things in the book worked really well for me. Some things didn't at all. I'm sure they worked well for someone - just not me. But in the end I found my way not because of what I read, but because of what I did.

Workout Summary

2880 yd continuous swim (Friday)

60 mile bike (Saturday)

18.5 mile run (Sunday)

Weekly Summary
Mid week workouts were good. Still a bit disappointed about having to switch back to indoor spin classes, but the swims and runs felt good. My additional midweek run left me a little more tired than usual. Guess it'll take my body a bit of time to adapt to one less recovery day.

Saturday's long bike ride sucked. I couldn't get comfortable on my bike and ended up stopping three times to make various adjustments to my seat and handlebars. Half way through I started having stomach issue and a headache set in. At my turn around point the promised 3 mile winds were up to 15. I slogged my way home, climbed up the stairs, and soaked in the tub.

After the soak I took my son to hockey tryouts and visited the bike shop by his rink. They have a pretty impressive setup with an infinitely adjustable fit bike, video cameras mounted at various angles to analyze foot and body positioning, and power tap setups to measure power output. I chatted with the fit guy for a while and got his schedule. Once we get the hockey schedule I'm definitely getting in there for a re-fit on both my road and tri bike.

Long run today was long. It's funny how you forget how hard really long runs are. I messed up my timing and had to sprint the last two miles to make it home in time so my wife could get my son to the final day of tryouts. I'm sure I'll pay for that later....

Summaries

2006-08-31T15:54:00.001-05:00

Another one of those days... Just time for summaries.

Workout Summary

3.5 mile run - LSD (Wednesday)

1500 yd swim - mixed (form and intervals)

45 minute spin class

5 mile run - tempo

30 minutes circuit/core/stretching

Got in a short run on Wednesday at lunch. I've been wanting to throw another midweek run into the schedule and finally got a chance. Over the next two months I'll grow this to a 7 or 8 mile run. Need the extra volume to make sure I don't get too wrecked by the marathon.

Mixed up the swim a bit today. I've been doing a lot of LSD work so I spent today doing lots of drills with intervals. Shoulders were a bit sore from some cable work I did during Tuesday's circuit training but not bad enough to break form so I worked through it.

Spin was pretty good - the Thursday instructor has great music. Choreography on the other hand wasn't so good so I did my own thing including lots of one legged drills, thus confirming to the rest of the class that I'm a head case.

First half of the run felt great so I pushed hard - 5 minute intervals deep into zone 5. Second half of the run I remembered that I'm supposed to go around 18 or so miles so I backed it off and kept at tempo pace.

The Grindstone

2006-08-29T12:06:00.000-05:00

I popped out of the pool this morning and looked out the windows. Dark. Not even a hint that the sun would be making an appearance anytime soon. Crud. Time to bite the bullet. Time to trade in my sweet morning outdoor bike rides for indoor spin classes. At least until spring. Crud.

As I entered the spin studio I noticed a couple of changes. In my absence they had installed a video projection system. During the classes they still continue to play the same lousy music, but now they break up the boredom a bit by playing training videos. Not sure why they don't axe the music and use the video soundtrack but this was certainly better than staring at myself in the mirror for 45 minutes.

During the video they would periodically flash tips, queuing info, and an occasional inspirational quote. I definitely needed inspiration. And then this hit the screen:

Life is a grindstone.
Whether it grinds you or polishes you
is determined by what you're made of.

'Nuff said.

Workout Summary

2160 yd mixed swim - 1/3 LSD, 1/3 at tempo, 1/3 alternate sprints with LSD

45 minute spin class. Argh.

5 mile run - tempo

30 minutes core/circuit/stretching

Swim was good. Will continue continuous swims until my last 1/2 of the season and then I'll start mixing it up more and focusing on form for a couple of months. I'd like to get better and alternate side breathing and also my legs feel like they're dragging a bit in the water so I need to tweak my positioning a bit.

Spin class, well, it beats falling down a few flights of stairs. Actually it was nice to catch up with a few people I haven't seen all summer. In the end the music wasn't too bad - though the choreography was still not so good so I spent most of the class doing my own thing.

Run was great. My legs are still a bit sore from the long run on Sunday - so I didn't think it would go so well but my form was spot on and I cruised. I think the leg soreness is due to bad post workout nutrition. I ran out of Endurox two weeks ago and my long workouts since have left me pretty sore. Guess what I'm doing after I publish this post?

Eye of the Storm

2006-08-27T18:29:00.000-05:00

Today as hurricane fears grip Florida and the deep south I found myself thinking not about the havoc and fury around the rim of the storm but of the eye in the center. That pocket of relative calm and tranquility surrounded by destruction and chaos.

Once in a previous life I worked for a system testing organization. We were responsible for testing and integrating software into large scale communication networks. For many, load days were always the most stressful day of the week. Load days were when the development teams would drop new software into the lab. I was responsible for getting the software up and running and the lab operational so that the testers could begin test cycles.

The testers and developers alike would hover over me as the various devices went up and down, choking on bad configurations or software. I would be peppered with a constant stream of questions as I tried to get the systems online again. "What's wrong with the RF sites?" "Why are you re-nailing all the circuits?" "When will my system be up?" Many times I'd respond patiently and calmly but other times the interruptions went ignored as I focused in on the problems.

People knew that when I was in this mode that unless they made eye contact they had little chance of getting through. I was in the zone, narrowing and solving problems one by one until the system was up. Someone mentioned that being with me during these times was like being in the eye of hurricane. Everything else was going to hell as chaos ran rampant throughout the system but through it all I remained totally calm and focused.

We all have chaos in our lives. Some of it is momentary like T1 and T2 of a triathlon. Others are just normal patterns that have become part of our daily lives. Traffic. Emails. Phone calls. If you get caught up in that chaos it's easy to become frazzled and exhausted. Frustrated. Irritable. If on the other hand you can remain calm - if you can be the eye of the storm - you can overcome and avoid being emotionally and physically drained by the effects of chaos.

Workout Summary

15.5 mile run - LSD - 2:24

Weekly Summary
Aside from the skipped workouts on Thursday everything else went pretty smoothly. I give myself a bit of leeway during my recovery week, but I still felt guilty about dumping the workout. Type A OCD to the core....

Neck is still a bit sore after yesterday's bike. Not sure why since I haven't changed anything in my bike setup since early in the summer. Will be going to check out a bike shop near where my son plays hockey - they apparently do fittings there so it's worth a shot. The other alternative is driving up to Madison to the guys who originally set me up. I'd like to stay local if possible though.

Little tired in the legs today for the run. Plus I forgot to grab nutrition on the way out the door so I suffered through the last 5 miles, arriving home a bit on the shaky side. I kept my pacing pretty slow today - about 10 minute miles. Next week I'm shooting for an 18 miler for the long run.

Easy Way Out

2006-08-26T16:52:00.000-05:00

I turned the corner and there it was. I had completely forgotten about it. It was there all along, patiently waiting for me. The wind. Every cyclist knows that eventually it will find you. Unless you have the tremendous good fortune of riding across the middle of a pressure system.

As I felt the wind push against me I tightened up my form to present the smallest target possible. I downshifted and adjusted my focus to spinning circles. I went from an invigorating 28 mph downwind cruise to a 15 mph grind over the course of 10 feet. Pretty rough transition.

But this is what the mental part of training is all about. Dealing with the ups and downs. Persisting. Resisting. By working through it I learn that I can deal with it. I learn that I can succeed by adjusting my attitude and focus. I can get angry and frustrated at being unable to fly effortlessly, or I can focus on tuning up my form and being more efficient.

As I grind my way down the road I pass another road which if taken will provide a shortcut out of the wind. The easy way out. The quick path back to effortless flight. I smile as I grind pass the street. I smile because I'm not the type that goes wherever the wind blows. I smile because I don't give into temptation and take the easy way out. And I smile because I know that my training has brought about this change. I continue smiling as I keep pushing into the wind.

Another turn. The turn I had planned not the turn of temptation. Wind at my back again. Earned instead of given. Another smile.

In the end the wind, like any adversity, holds the potential to make us stronger. However strength will only come if we're unwilling to yield to the temptation of the easy way out.

Workout Summary

2880 yd swim (yesterday)

65 mile bike

A cloudy, humid, windy ride today. Actually the wind was only about 15 mph out of the south but for some reason it felt stronger. Humid air always seems to feel heavier, especially when there's a bit of wind behind it. The ride went well but I was pretty wiped by the end. Still haven't scheduled a fitting yet but I definitely need to. My spin feels very solid so I think my seat height is good, but my neck has been getting sore and I don't feel quite right with my for/aft positioning. Time for professional help.

Word Spinning - Part 2

2006-08-24T12:28:00.000-05:00

Looks like another dizzy day for me again. Today I was spinning on "train to race" vs. "race to train".

I'm definitely in the race to train camp. I need goals - the race - to keep me motivated and focused. But the emphasis for me is definitely on the journey - the training. For me the race is just a quiz along the way to allow me to focus and gauge my training. The training on the otherhand is what shapes and sculpts me. It has transformed me - both in the physical and mental sense. Actually the mental transformation was the biggest surprise - the benefit to training that I wasn't expecting. I completely expected that training would make me stronger physically. It never occurred to me as I started down this path that it would change how I approach and view life.

It's amazing what your mind will get up to when your body's busy and knows what to do.

Workout Summary

Slacked....

What? Slacked? Yeah - guilty as charged. Actually there were thunderstorms this morning which means they close all the pools at the health club. The idea of going anyways and sitting on a spin bike and then running on a treadmill was too great of a hill for me to climb today. It's a bit of recovery week for me anyways so I snuggled in with my daughter (who got woken up by the thunderstorms and climbed into bed with us) and caught a couple hours of bonus sleep.

Weather permitting I'll get out for a bike/run brick tonight. I at least want to run because I need to keep consistent during my marathon build period.

Word Spinning

2006-08-22T13:31:00.000-05:00

While swimming today my mind chewed on the subtle differences that occur when words shift. It surprises me sometimes that I can keep count of my laps with junk like this running through my head. The word shift that had me so intrigued this morning was the difference between "train to eat" vs. "eat to train".

I consider myself to be in the eat to train camp. I've been trying to focus more on my nutrition over the last couple of months and am to the point now where I'm beginning to periodize my diet along to complement the way I periodize the workouts - easing back on carbs when I don't have a workout the next day, going big on proteins when I have long rides or runs, more natural fruits and vegetables instead of crackers and such for snacking, etc. In short, giving my body what it needs when it needs it instead of giving it anything it wants because it tastes good. Because I'm in this camp my focus is eating right so I can train better. Another broader way to spin this is to say that I prepare so that I can succeed. Quite a revealing spin. Am I a classic OCD or what?

My neighbors on the other hand are definitely in the train to eat camp. They're the ones who go on family bike rides a couple of times a week with food stops along the way at the Dairy Queen and Burger King (the royal ride is how I refer to it). In fact pretty much any physical activity they do is followed by some sort of food reward. They might actually be large hairless hamsters - I should look into this (this particular thought caused me to laugh out loud - not real smart since I was underwater at the time). Because of this focus they're definitely train to eat campers - in the end their focus is more on doing something healthy to justify their treats and rewards. The broad spin here is that they work hard in order to enjoy the fruits of their labor.

My point? Spinning does more than make you dizzy sometimes. Consider where you stand on the eat to train/train to eat question. You might be surprised at how much thinking about the why of your answer reveals about you and the way you approach life. Kind of like the half-empty vs. half-full debate. Careful trying this while swimming though. Laughing and being underwater don't seem to mix very well.

Workout Summary

2360 yd swim - continuous - easy cruise

15 mile bike - mixed

5 mile run - tempo

30 minutes circuit/core/stretching

Legs held up pretty well on today's run. Still a bit sore from the big run Sunday but form and energy were both surprisingly good. Still have this weird adductor injury that doesn't seem to want to heal. The weird bit is that it doesn't affect my running or biking - it only hurts when I walk. Guess after two months of this it's time to bite the bullet and go get probed by the high paid guys in the white coats.

Only Summaries

2006-08-20T19:43:00.000-05:00

Another busy weekend - only time to jot down my summaries!

Workout Summary

17 mile run - 2:35

Went a bit overboard on the run today but the weather was fantastic and I just couldn't help myself. Plus I think I'm feeling a little residual guilt for not running last weekend due to the Dairyland Dare. I played it smart though and ran about 70% on gravel trails and kept my pacing around ten minute miles. Little tightness here and there but overall things feel pretty good.

Weekly Summary
Definitely felt the after shock of the Dairyland Dare this past week. Legs were still heavy but they held up well enough that I felt confident to go longer than planned on today's run. Only skipped workout was the Saturday bike ride - rainy in the morning and plans for the afternoon. Not too worried about that though as my focus is more on getting my run up to Marathon distances.

Also need to be a bit more consistent next week for the bike - still have one more half in September and then the Hilly Hundred weekend in October so I can't completely drop the bike just yet.

Crutches

2006-08-18T15:54:00.000-05:00

While swimming today I noticed one of the "regulars" was also there. We chatted for a bit and he commented on how long I typically swim. He complained about his lack of swimming fitness and the fact that he'd been coming for months and hasn't been improving. Without his "accessories" he can only go 50 yds before he has to stop.

In the three or so months I've seen him there I've never seen him swimming without his accessories. He wears flippers, flipper-gloves, a swimmers snorkel, and a pull buoy for almost all his swims.

When they come off, he struggles. So he uses them all the time. I'm gifted with a keen sense of the obvious. The ensuing conversation went something like this:

Me: "Dude - you gotta dump the crutches."
Him: "Huh?"
Me: "All the accessories - flippers, pull buoy, snorkel. Gotta dump those if you want be better without them."
Him: "Yeah. I don't feel strong enough with out them though."
Me: "And you never will unless you dump them."

After that I enlightened him a bit on balance and form and gave him some basic drills to work on.

Don't get me wrong - each of these crutches have their place. It was by using the pull buouy that I discovered that the power in the stroke comes from your upper body and not by kicking. Once I discovered this my swimming changed from exhausting torture to something I really look forward to. Had I not used this crutch I probably would have ended up a Duathlete (not that there's anything wrong with that!) or a couch potato.

The problem isn't in using the crutches - the problem comes when we begin to rely on them. When we begin to believe that we can't do without them. The more we rely on them to correct flaws in our form (or our lives), the harder it is to walk away from them. The trick is to know when use crosses over to abuse. My personal rule when using crutches is this - if by using a crutch I'm no longer making progress towards the point where I can do without them, then it's time to stop using them and try a different approach. As long as the crutch is being used as a tool you're good. Once it's truly a crutch, it's time to dump it. You may take a few steps backwards, but eventually you will come out ahead.

Workout Summary

3240 yd (1 hr) continuous swim - moderate to easy.

Ever have one of those swims where you felt you could continue going forever? Yeah baby! Love those! Today was one of those days. I found myself wishing I had gotten up earlier so that I could swim more.

Bad Habits

2006-08-17T09:48:00.000-05:00

I think it started with the blistering heat we've had a few weeks ago. The kids started spending more time inside. Specifically, more time inside watching television. They now are beginning to organize their activities around particular television shows. Not the good educational shows - Nova, Nature, Discovery Channel, History Channel. No, they're hooked on the stupid mindless cartoons and teeny-bop sitcoms that channels like Cartoon Network and Nickelodeon are pushing these days.

I didn't really notice it until I was working from home yesterday. I knew the kids were home, and when I went upstairs a couple of times it struck me how quiet things were. Quiet? Our house hasn't been quiet since my son was born. Even less so since my daughter arrived. What the heck?

I went upstairs and saw my daughter laying in bed watching cartoons. My son was in the spare bedroom. He was playing cards (he's recently become fascinated with Poker) but also watching TV. I realized that not only are they watching more (too much) TV, but they're also getting more antisocial. They each go to separate rooms since they can't agree on a program to watch. They're more agitated because their attention is unfocused and splintered. This is a bad path.

In my training I've learned constantly evaluate how my routines are going. Too much? Too hard? Too little? Am I getting any benefits from the effort? Why am I suddenly getting injured? In response to each of these questions little adjustments are made and then reevaluated later. Failure to do this periodically can keep you on a path that yields diminishing returns for your efforts. It places you on a wasting path, instead of a strengthening, building path.

So there will be changes. They'll each get to pick two shows - one in the morning and one in the evening. Exceptions will be made for programs that are educational. After dinner we'll spend time doing active things indoors or out depending on the weather. We'll do things that everyone can participate in, not things that exclude one or the other. Most importantly we'll make it fun. Because if it isn't fun, the strengthening path can quickly become the wasting path.

Workout Summary

1440 yd swim - form

17 mile bike - Z3/Z4 boundary, form focus

5 mile run - Z3/Z4 boundary, form focus

30 minutes core/circuit

Now that we're past the equinox it's staying darker longer in the mornings. Today the sun was just beginning to come up as I got on my bike, so I might not be able to do the outside rides for very much longer - too bad as I've really enjoyed them and I think they've helped me considerably this year.

Still tired (big surprise) so I dropped my workouts down a notch and focused on form. Improvised a bit on the bike route to keep things interesting. On the run I had good turnover and felt pretty smooth. Will be shooting for a 15 or 16 mile run this weekend to start my ramp up to 20 by the beginning of September.

Had to cut my swimming a bit because I realized 10 minutes after I left home that I had forgotten my bike shoes and had to go back. Long swim tomorrow should compensate for that though.

In a somewhat radical shift I'm going to cut back on stretching, at least after my bricks. I think that it's actually causing some of the minor injuries (pulled muscles and tendons) that I've experienced over the summer. I'll still do some stretching later on the day but I'm going to be a lot more careful right after workouts.

Exorcism

2006-08-15T12:30:00.000-05:00

Preseason hockey clinics started last night for my son. Much to my surprise he was terrified about the whole thing. Trembling lips and verge of tears terrified. After several attempts he couldn't explain to me why he was so afraid. It's so frustrating for kids - they feel emotions but lack the vocabulary or the comprehension to explain them. The why eludes them. It's especially frustrating for my son who sees his inability to articulate his feelings as another imperfection. It's tough to be perfect - he still hasn't figured out that it's ok to not be perfect.

But I knew the reason. The why doesn't elude me so easily as it does my son. We've been down this path before. It's a beast he should know very well by now as he's had to confront it several times. Performance anxiety. The beast that undermines. An especially subtle and wicked beast. A beast that once confronted, shape shifts and comes at you again. And again.

I hate this beast with all my heart and soul. I hate it more because it has my son who still can't quite figure out how to grapple with it. How to recognize and trivialize it. As a child he still hasn't yet developed the weapons required to exorcise his demons. One day he'll understand why I won't let him run away and hide. He'll understand that by exercising this demon he'll also exorcise his demon. He'll know that we're building his arsenal. If he doesn't learn this the beast will dominate every decision he'll make for the rest of his life. He'll relinquish control to fear instead of self.

I've posted on this topic before - it's a recurring theme in all of our lives and the lesson to be learned from it remains the same. Be prepared to exercise your fears or be prepared to be exercised by them. God gave you free will - the biggest weapon in your arsenal. Use it to choose to confront the beast and become the driver, because if you don't you'll become the passenger. The ride is much better when you're the driver.

Workout Summary

1800 yd swim - mixed tempo and form (morning)

15 mile bike - mixed tempo and easy (morning)

5 mile run - tempo (morning)

30 minutes core/circuit/stretching

22 mile bike - long intervals (afternoon)

3.6 mile - Z4/Z5 (afternoon)

Legs are still feeling pretty heavy from the Dairyland Dare, but was able to slog my way through while maintaining decent form. I've decided to cut down my bike mileage a bit to make more room in the mornings for running - the NY marathon is now under three months a way so I need to shift focus a bit. Went ahead and did a double today - will continue doing that for a while as it seems to be working well for me.

Dairyland Dare Trip Report

2006-08-14T10:50:00.000-05:00

Catch-up
First a quick catch-up since I've been slacking on postings. After Steelhead my family and I went up to Muskegon to spend the day at Michigan's Adventure - a kid oriented amusement park with a great assortment of rides as well as a great water park. Afterwards we took the Lake Express high speed ferry over to Milwaukee (costly but worth it in order to avoid the hellish ride through the Indiana/Chicago perpetual construction-zone corridor of death) and then headed for home. Overall it was a fun trip and a great way to slip in a Triathlon while still spending quality time with the family.

After arriving back home I decided to take the remainder of the week off to rest up for the Dairyland Dare - a new "challenge" ride that I was totally unprepared for. Slacked on posting because I was totally swamped at work and home. From the Matchbox Twenty song - I wish the real world would just stop hassling me. Ahh, the delicate balance of priorities....

Dairyland Dare Trip Report
It was redemption time. After the miserable showing at the Horribly Hilly Hundreds in June it was time to return to the scene of the crime and give it another go. Pre-ride my game plan was to at least do the 200K route, and then based on how I was feeling decide whether or not to the 266K route. Given the fact that I haven't had a ride over 100 miles since June due to my focus on Muncie and Steelhead I knew I was going to be in for a challenge.

The Dairyland Dare is a new challenge ride this year for those who didn't suffer quite enough during the Horribly Hilly Hundreds. There are four options for the ride - 100K, 200K, 266K, and for the truly sick and twisted - 300K. I signed up for the 266K but knew going into this weekend that that was unlikely since I haven't done a lot of distance training.

Arrived at the Pine Ridge Motel in Dodgeville late Friday afternoon after three hour drive and hooked up with Pa and Luddie who had left an hour and a half ahead of me. After riding down to get our packets (and getting lost along the way) we headed to the Pizza Hut for dinner. The Pizza Hut sign had another sign just below it that proclaimed that this Pizza Hut was an "Italian Bistro". I guessed that meant pasta so we went for it. It was indeed pasta and it was surprisingly good. We were off to a good start.

Saturday morning it was up at 6 and on our way by 7. The ride start was uneventful and I was quickly dropped by Pa and Luddie on the first rollers coming out of the start. In contrast to the Horribly Hilly Hundreds and the past couple of weeks, the weather was very cooperative - high 70's, low humidity, and clear skies. Outstanding.

The course(s) for this event were absolutely fantastic from a scenery standpoint. I've often told my wife that if we were to ever move anywhere in the Midwest that it would be to the Madison area - it is absolutely beautiful up there. I had plenty of time to enjoy the scenery because I was so pathetically slow on the climbs. Even my forerunner thought I was standing still which screwed up my mileage stats a little bit.

The beauty of the landscape was in stark contrast to the sheer brutality of the course. This course has some of the steepest most grueling climbs I've ever done on a bike. There were times on some of the climbs where I thought my quads would stop firing because they were so burnt. There were also times where I was literally doing track stands because I was going so slow. My cadence was reduced to a push-pause-push-pause grind up the steeper climbs.

Overall it was a good hard ride with only a couple of hitches. The organizers allowed a special needs bag to be dropped and one of the rest stops. Pa and I decided to drop some Perpeteum into a bag and have it waiting for us at the Pleasant View rest stop - about 80 miles into the ride. Unfortunately we both missed the rest stop (I thought it was just a water stop and not the official rest stop when I went by) so we had to back track tacking on another 4 to 6 miles to the trip. A few of the roads had some "surprise" gravel patches on the downhills which took a few folks out of the ride. Fortunately I saw the patches in time and didn't freak out so I escaped unscathed. There were also a couple of poorly marked turns which got quite a few riders lost. In the end I finished the 200K route - not quite the 266K I'd signed up for but great considering the lack of big mileage rides since June. Overall though the organizers did a great job - I think this ride will be very successful in the future.

At the end of the ride I was totally, utterly, spent. After collapsing in a heap and not moving for a good 10 minutes I got up and had a burrito and felt a bit better. A quick shower (Pa brought along his Sunshower portable camping shower - a must have for rides and tri's) and we hopped into cars and headed down to New Glarus for a proper dinner at the Glarner Stube - home of the largest urinal in the Midwest. There I proceeded to consume at least as many calories as I burned by eating wiener schnitzel (veal cutlets breaded and fried in butter) and ruesti (a kind of hashbrown pie with cheese filling), as well as a pint of Squirrel Nut (local beer). A perfect ending to a tough day.

Steelhead Trip Report

2006-08-08T08:18:00.000-05:00

The short version: Another PR - 5:10!

The really long version:

Prerace
After a grueling three hour drive through Chicago we arrived at our hotel just outside of St. Joseph, MI and got checked in. Transition opened at two so we repacked the family and headed down to get a feel for things and get checked in.

The Triathlon was staged from Jean Klock park a small lake front park with a fantastic beach for the kids. My wife and kids headed down to check out the beach while I browsed a bit at the expo and headed over to get my packet. After getting my packet and body markings I ran into a few folks from the health club as well as a couple people from my Triple T race earlier this summer. Triple T folks get around - each race I've been at I've seen at least one. Afterwards I racked my bike and then headed to the beach to find my family.

Hung out down at the beach for a while with the kids and then pried them away (they weren't very pleased) to head back to the hotel for a quick change and then dinner.

Dinner was arranged by Habeela at an awesome Italian restaurant called Santinellos that was just five minutes away from our hotel. Shelley and family, E-Speed and a couple of friends, DJGoldnboy and his wife, and Habeela and her Mom were present. It was great to meet everyone. Everyone was very nice and very excited about the coming race. My kids were a bit antisocial and cranky (they were banking on more beach time and McDonald's for dinner) but what's a parent to do.

After dinner headed back to the room, premade my coffee, stuck in some earplugs and drifted off to sleep in record time - it had been a long day of traveling back and forth so we were all pretty wiped.

Race Morning
Up at 4:30, fully caffeinated by 4:45. Mixed my Perpeteum bottles and roused the family. They were all quite pleased at getting up so early - especially the kids. Knowing they were headed back to the beach helped encourage them a little. Got them fed, packed into the van, and then we were off.

Last year this Triathlon had around 800 participants. This year there were 2000, so there was a bit of growing pain. Parking was a bit of a nightmare as they routed us through an industrial park about a mile away from the start. The idea was that we'd be bussed to the start. After waiting for about 10 minutes with a mob of people (kids and wife very pleased by this time) we were told by a volunteer that we'd have to walk to the other side of the industrial park to get a bus. Glorious.

Finally got a bus and got to transition. Said goodbye's to the family as they headed down to the beach. Their mood improved the closer they got to the beach. Good thing.

Set up my transition area and then wandered over to the porta-potty's and the water coolers to top off my bottles before catching yet another bus to the race start - the pier marking the entrance to the St. Joseph river. While in transition I ran into Habeela and E-Speed and friends, as well as my buddy The Mountain who I did Triple T with earlier this summer and one of my spin instructors from the club. We chatted a bit and then headed for the bus.

On arrival we regrouped and finished getting our wetsuits on. I wandered down to the water to check the temps (very nice) and to rinse my goggles before heading up to the pier with my wave.

The getting to the start point part was the most stressful part of the day. Once I got there and got ready to begin my usual race-calm descended. I get a little jittery and nervous prior to a race but once things begin I slip very quickly into my zone. The fact that my plan for race day was to focus on fun first also helped keep my mind in the right place.

The Swim
For the swim start you lined up with your wave-mates and jumped off the pier. The drop into the water was a good 6-8 feet and you had to wait for the person in front of you to pop up before you could jump, otherwise you'd probably land on top of them. By this time I was totally calm and pumped - an odd combination, sort of like a spring coiled and ready to go. The countdown came, the horn sounded, and I launched.

I hit the water and quickly sank down, and then popped up like a cork. Cool! Got myself oriented and started swimming. I kept my mind focused on pulling from my back instead of my arms and was for the most part successful. About 15 minutes into the swim I started picking up people from the wave ahead of me. I was also passing quite a few folks from my wave so I knew the swim was going pretty well. About mid way through though my goggles started fogging badly. I thought about stopping and rinsing them out but was afraid I'd get hit in the face by a swell and wash out my contacts so I carried on. It got to the point where I was sighting through a dime sized clear spot in my goggles. Fortunately I'm a pretty straight swimmer so though it was a pain not to see clearly it didn't really hurt me and I didn't get spun up about it.

As I reached the beach I took off the goggles and swim cap and started running up the beach into the crowd of supporters gathered at the waters edge. I looked up and there was my family - very cool! I gave my daughter a quick wet hug and then ran up the hill and into transition.

The Bike
Got out onto the bike course and found my rhythm immediately - very good sign. I slipped into cruise control and started picking off riders one by one. The weather was perfect, the road surface was awesome, and the scenery was beautiful.

Things were going perfect until mile 15. At mile 15 I got a front row seat to the worse crash I've ever seen. A woman had just passed me and I dropped back the required four bike lengths to avoid a drafting penalty. She pulled to the right a little too much and her front tire went off the side of the road. She tried to compensate by turning back into the road but her tire slipped and her bike shot to the left right in front of me - very similar to my crash a few weeks ago, except this time it was her and not me crashing. Her attempts at regaining control of the bike only seemed to make things worse. As her back wheel lifted she flew off the front of the bike. I'll never forget her scream as she went down hard. She rolled for a good ten feet before stopping. Her bike continued for a few more feet before sliding to a stop. Fortunately her and the bike went down to the left of me and I avoided the crash. I turned and a few people had stopped to help out. I saw the intersection ahead had a volunteer so I continued and let the volunteer know that someone had crashed. I never found out her number so I don't know if she finished. I don't think so though.

The rest of the bike was fortunately much less eventful. I had my computer set to show me splits every 10 miles and each split was a bit under 30 minutes - perfect pacing. I ran through my nutrition according to my plan as well and felt great. With about 10 miles to go The Mountain caught up with me. He was tackling the hills in big gears and grinding his way up so I encouraged him to go with little gears and spin. By the second hill he got my point and was cruising away from me. I was tempted to pursue but instead stuck to my plan.

I hit transition and glanced down at my computer - right around 2:30 - good news from a pacing standpoint. After that though I totally botched the transition. This was my worst T2 ever - clocking in at above 4 minutes. The problem was I didn't think through the mechanics before I entered so my mind was all over the place. First I started without my race belt and gel pack. Then I started without my watch. Third time was a charm and I finally successfully escaped the confines of T2.

The Run
legs: Umm, hello?
mind: Yes?
legs: Whatcha doin?
mind: (slightly annoyed) Running.
legs: Yeah. About that. Umm, aren't we going a bit fast?
mind: No. Anything else I can help you with? I'm a little busy.
legs: Uh, guess not.
mind: Great. Mind out.
legs: Yeah. You can say that again....

My prerace plan was to focus on form if I felt bad, and go fast if I felt good. I felt good. Instead of starting at a 10 minute pace and splitting down I started at an 8:30 pace and kept that for the whole 1/2 marathon. Normally I wouldn't do this but I felt really, really good. I had good form and rhythm and felt very calm and smooth.

The great thing about this run is that there are a few out and back legs so you get to see and cheer on other athletes as they go by. As I saw people from the health club and the blogger group we'd cheer each other on. That made the whole run that much more fun and gave me something to focus on other than counting my steps. The positive energy you pass comes back immediately and I milked every bit of it. The run was a mixture of shady neighborhoods, unshaded roads, and industrial park areas. There were plenty of aid stations along the way and this time I avoided filling up my running shoes with water!

By mile 12 my legs were getting smoked. I could feel the energy ebb. I could also see the final hill and turnaround down to the finish line so that got me through. I shot down the finish line and saw my family perched on the side of a hill adjacent to the finish line. I looked up and saw the clock. 5:35. My wave left 24 minutes after the clock started. I knew then that I had a new PR. With a huge smile I crossed the line and reunited with my family.

After hydrating I met my family down by the beach and soaked in the water for a while. The perfect ending to a fantastic day.

Steelhead Preview

2006-08-03T19:19:00.000-05:00

After a blistering hot week what better way to welcome in a "cold front" then doing another Triathlon! This weekend I'll be doing the Whirlpool Steelhead 1/2 Ironman in Benton Harbor Michigan. This will be the first 70.3 series race for me - not sure what that means exactly but I will in a few days.

There are two bonuses for this trip as well to add to the overall fun factor.

The first bonus is that my family (wife and kids) will be accompanying me for this one. It's not often the whole family is able to make it to one of my events and it always lifts me up when they do. Right after the Tri we're going to drive up the coast to Muskegon for the night, spend the following day at Michigan's Adventure (water/amusement park), and then the next morning we'll take the ferry across lake Michigan to Milwaukee. In Milwaukee we'll spend the day at the zoo and then head for home.

The second bonus is that Habeela has organized a dinner for several other bloggers and friends on Friday night. It wil be a lot of fun to meet the people behind many of the blogs I've been spending so much time reading. Then we'll get to support each other through the race the following day. As Stu would say - "Wickedly Cool!"

So this one's shaping up to be a fun time - and that's what I'm focusing on. No PRs, no stressing, just having fun. If I feel good I'll go fast. If I don't I'll focus on form and enjoy the scenery. Either way, I'm having fun on this one.

Overall my plan of attack will be identical to my Muncie Endurathon plan, though I think I was a bit optimistic about negative splitting the run down to 8's. Instead I'll try to shoot for 9 to 8:30's. I'll also try to avoid pouring a whole cup of water into my shoe this time.

How

2006-08-01T13:06:00.000-05:00

One thing I've learned through miles and miles of training is that the how part is just as important as the what part. Screw up the how part and the what part will not get you to the where part. I should really spend less time in shallow water.

In the spirit of how I focused on form for my workouts today. Since this is a taper week I should be cutting volume but keeping intensity high, but frankly I'm still a bit burnt from last week's workouts. Interestingly enough this turns out to be the perfect time to focus on form. It's when you begin to tire that your form begins to break down. Indeed, loss of form is usually the first indicator that you're tiring. Ironically when you're tiring is exactly when you need your form to be at it's best. Good form leads to efficiency and allows you to conserve energy. Bad form leads to inefficiency which results in wasted energy which leads - well you get the picture.

A side benefit of focusing on form is that it also helps keep your mind off the fact that you're getting tired. Giving your mind something to focus lessens the chance that it will get up to mischief and start spinning up negative thoughts. An unfocused mind is a dangerous opponent.

Workout Summary

2160 yd continuous swim - LSD with form focus

18 mile bike - tempo with form focus

3.25 mile run - tempo with form focus

30 minutes circuit/core/stretching

Bring it On

2006-07-31T12:36:00.000-05:00

Bring it on. This phrase went through my mind several times during this weekend's workouts. Bring it on I thought as the black bird on my run route screeched a warning and dove for my head. Bring it on I thought as the heat index rose above 100 degrees on both days during my bike and my run. Bring it on I thought as a dog launched itself from the porch in a blur of fangs and feet.

Bring it on I thought in answer to every bit of adversity that popped up this weekend. Do what you will but you had better be ready with your A game. Because that's what I'm bringing to the table and if you want to dance you better come prepared. Because if you don't I will wipe you from my brow and watch you evaporate on the pavement. I will smile as I do this. If I crumble and fall rest assured that I will be back and I will be stronger because of it. So bring it on.

Workout Summary

25 mile bike - race pace (Thursday night)

3.5 mile tempo run (Thursday night)

10 mile run - LSD with a Z5 push during the last 2 miles (Saturday)

50 mile bike - LSD/tempo (Sunday)

Weekly Summary
This was a tough week. For both Tuesday and Thursday I did double bricks - one in the morning (S/B/R) and one in the evening (B/R only). All workouts went well both energy wise and form wise. Definitely felt the second brick on Thursday as my legs were a bit jiggly during the run and I wasn't up front during the club ride nearly as much as I usually am.

The long run on Saturday was a hot one. I ended up starting a bit later than I wanted and didn't get started until around 10:30 by which time the heat index was pushing passed 100. Fortunately I remember to bring some cash and stopped 1/2 way to replenish with Gatorade and water. The last couple of miles I was feeling good so I pushed hard. Upon arriving at home I went straight through the family room, out onto the deck, and into the pool. I think I saw steam rising as I entered.

Sunday was another hot one. My bike ride was a spontaneous route that took in parts of the ABD club route, Fox River, Fermilab, and Winfield. Once again, upon arriving at home it was straight into the pool for a good soak.

Looking forward to tapering down for the race next weekend.

Nuggets

2006-07-27T12:03:00.000-05:00

It began in a civilized manner. Four groups of kids sitting together according to their t-shirt colors - green, blue, yellow, and red. They were all quiet and attentive - unusual for kids at this age. One at a time each child was called up to receive their trophies and then sat back down with their team. Very organized. Very unusual. The coaches told the kids to hand off the trophies to their parents and then come back. My daughter came running back with a huge smile on her face. "Look Daddy - my first trophy!" she beamed. She was so happy and proud of herself. After a couple of years of sitting through most of her brother's trophy and award presentations it was finally her turn to step into the spot light. It's moments like these that make all the trials and tribulations of parenting absolutely worth it. She handed off her trophy, grabbed her weapon of choice, and then rejoined her team. Weapon?

The coaches laid out the ground rules and then promptly struck first with two large buckets of water. Chaos erupted while all the kids shouldered their squirt guns and let the water fly. The contrast was amazing. Kind of like when you tell a well trained dog to sit, then walk away and wait. The dog quivers in anticipation. All focus is on you. Then when you say come they launch like the space shuttle. They don't stop until they run straight into you. This is what it was like. Team vs. team, coaches vs. kids, girls vs. boys, it became impossible to keep track of the sides. Some of the squirt guns were nearly as big as the kids who were wielding them. They all had a blast. My daughter returned from the fray soaking from head to toe.

When she looks back on this she won't remember how many frustrating swings it took to finally hit the ball. She won't remember how many times the ball dribbled past her when she tried to catch it. She won't remember putting up with the dorky little boys who teased her (though not too much since she was better than most of them). She won't remember standing in 90 degree heat waiting for something to happen. What she will remember is knocking the ball out of the infield nearly every time she was up to bat. She'll remember the time she smacked a line drive that knocked the coach on his butt. She'll remember the feeling of accomplishment as she showed us her first trophy. She'll remember the reckless abandon of the water fight. She'll remember how much fun she had with this whole experience. It's those memories that will keep her going.

When I look back on the Triathlons I've done I remember some of the pain and suffering, but it doesn't have as much of an affect on me as the really good moments. My first real good swim. Crossing the finishing line at my first Triathlon. Seeing my family and getting a hug from my daughter mid-way through the run during Ironman Wisconsin. The time, effort, and pain spent preparing for these events far exceeds the time actually spent doing them. The really good memories are a smaller fraction of time still. Yet it's those few precious nuggets that stand out and make it all worth it. It's those memories and the anticipation of many many more that keep me going.

Workout Summary

30 mile bike - intervals and hills (Tuesday night)

3.5 mile easy run (Tuesday night)

1260 yd swim - intervals

23 mile bike - tempo

4.25 mile run - 1/2 at Z3/Z4, 1/2 at Z4/Z5 boundaries

20 minutes circuit/core/stretching

Man this is a hard week! After the brick workout on Tuesday morning I decided to do throw in another brick in the evening by doing the Tuesday night club ride and a run off the bike afterwards. My absolute saint of a wife also agreed to let me ride again tonight - so it will be a repeat of Tuesday. After pushing hard tonight I'll scale back and begin tapering for Steelhead next week.

Legs today were a bit sluggish and tight (duh!) but everything is still feeling pretty solid. Actually the last couple of weeks have been the best I've felt all summer - peaking rocks!

Will probably "try" to go easy during the club ride tonight and follow up with an easy run. "Try" in quotes because it turns out that in a previous life I was a greyhound and there's a lot of rabbits in this group. The urge to chase is far too overwhelming for me. Oh well - I have good self control in most other aspects of my life so a little indulgence is in order.

BTW - for those keeping score it's official - I'm on the list for IM USA 2007.

Polarity

2006-07-25T12:08:00.000-05:00

So, I think I made it in. I have a receipt from active.com and got sent an Ironman number (used apparently to track my progress (or lack thereof) around the course). Ironman USA still hasn't published the official list (c'mon guys!) but all indications are that I made it in. 90 minutes. That's how long it took this race to sell out this year. Good thing I got in as soon as registration opened (2 minutes after it opened to be precise).

It's funny how plunking down something like an Ironman on the calendar alters the focus of everything. Before I had a collection of events with more or less random orientations. The collection is now fully polarized - each event is just another step to the Ironman. Each new event I consider for 2007 will be considered not because it sounds like fun, or presents a particular challenge. Each event will be picked solely on the basis of whether or not it's a necessary step towards Ironman.

Up until now my focus was solely on this year's events however now I find myself not caring as much about the remaining events on my calendar. Ok, I'm still totally excited about the NY marathon. But my few remaining 1/2's and mega-sadistic bike rides just don't seem as important anymore. That's not quite right. I suppose they just don't hold as much relevance now. The 800lb gorilla has just entered the room. All attention goes there.

It's so cool to be on this path again.

Workout Summary

2160 yd continuous swim - 10 laps easy, 10 laps out hard easy back.

23 mile bike - tempo

4.25 mile run - tempo

30 minutes core/circuit/stretching

Injuries are still under control which is a good thing. The only one that remains is my adductor. If I could learn to stop playing soccer with my kids it might heal. Doesn't seem to affect my run or bike much though - just walking - weird. My run was really fast again today - averaging just under eight minute miles. Must be reaping some benefits from the longer weekend LSD runs. Now that my mileage is ramping up beyond 1/2 marathon levels the 4 mile runs during my brick workouts are beginning to feel like a walk in the park. Too bad I can't hold 8's on my LSD runs!

IM Decision Time

2006-07-22T16:04:00.000-05:00

Negotiations were completed late the other night. My final decision was made during my LSD run today. This year's race is tomorrow which I'll be watching over Ironman Live to get a feel for what I'll be in for. The day after registration will open. I'll be ready and waiting with credit card in hand. Cable modem don't fail me now.

The 2nd Ironman for me will be Ironman USA in Lake Placid next year, assuming I get registered before it fills. At this point I'm planning to do a 1/2 sometime in June as a pre-IM tuneup. I had thought about doing TTT again but I got a bit of push back when I threw that out during negotiations. I'll also probably do a 4-5 day training trip around mid May - probably after Mother's day to get some experience with the course and the area. This definitely helped me out for IM Wisconsin so I'm going to try that approach again.

366 days to go.

Workout Summary

16.5 mile LSD run - 2:30

Decided to run long today instead of ride because we're going to a party tonight and my inlaws have the kids for the weekend. Quality time with my wife is definitely worth skipping a workout. I took the same trail route that I did a few weeks ago and ran it at about the same rate and effort. The good news is that I had no injury troubles, though my legs are a little smoked at the moment as they should be.

Damage Control

2006-07-21T08:42:00.000-05:00

Things that happen in the blink of an eye rarely turn out good. Such was the case last night during the club ride.

The group had slowed up to make sure everyone got across an intersection and was beginning to pick up steam again. I was on the right side of the road and turned to see if everyone was through yet. My bike drifted further to the right and hit a small pothole. My front wheel popped out of the pothole at a sharp angle. My hand slipped from the handlebar as the bike jumped abruptly to the left. Fortunately for me there was someone next to me. This was not fortunate for the someone next to me. As my bike leaped to the left I hit him which brought me back into an upright position and I was able to regain control of my bike. He on the other hand went down hard.

I quickly stopped and went back to see if he was ok, immediately taking the blame for the accident and apologizing profusely along the way. He was a bit dazed and had a bit of road rash on his elbow, but the bike was ok and no one else was affected. Since he was wearing sunglasses I couldn't tell if the guy accepted my apology or not. He ended up turning back instead of continuing the ride. I felt horrible about the whole thing. I pride myself in being smooth and stable during pack rides, and now I had just reinforced the stereotype that most roadies have a triathletes - we have no bike handling skills.

For the remainder of the ride the group was a bit twitchy and I'm sure people were extra cautious as they rode near me. I felt bad about this but didn't get caught up in it - I can control my thoughts and reactions but not theirs, and I refuse to worry about what I can't control. I did what was supposed to do in light of the situation - I took responsibility and did what I could to make sure that the guy was ok and that he knew that I was sorry. He may be ok with it - knowing that accidents happen and that I hadn't done it on purpose. On the other hand he may think I'm just another tri-jerk with no bike handling skills who shouldn't be riding in a pack. Regardless, I have no control over what he will think and I won't let that stop me from riding with the group. If I let that influence me I will have lost control of more than just my bike, I will have lost control of the only thing that I truly do have control over - myself.

Workout Summary

28 mile bike ride - fast! (yesterday)

4.5 mile run - fast! (yesterday)

2100 yd swim - fast!

The club rides are usually fast and I stay up with lead group most of the time so that's expected. During the run after the bike I felt stronger and faster than usual - clocking a 7:30 pace for most of the runs which is about 1:30 faster than what I've been running at.

Had to get into work early again so I trimmed my planned 3K swim down to 2K, but pushed a bit harder than normal and did it in 1/2 hour.

Tour de Hood

2006-07-18T12:02:00.000-05:00

My son was waiting for me as I walked through the door after work. "Hi Dad - wanna go for a bike ride?" He's sitting on the couch. He already has his one cycling jersey on - a kid sized Primal jersey with a cool graphic of a shark.

I look at my wife who rolls her eyes and continues working on dinner. "Uh, you know bud, it's really hot outside - like Africa hot." At that moment the weather report comes on the TV - heat index is 109. I look at my son. He is unphased by this. Weather conditions mean nothing to him. He plays like a goldfish eats. "Uh, let's see how things are after dinner." Mistake. I didn't say no so for him there's an implied yes. Too late I realize the mistake. My wife smiles and shakes her head - she's with my daughter on this one - we're crazy.

Yes we are. We ended up having a great 4 mile bike ride. Not bad for an 8 year old in temperatures that felt like a 109. There was a small hill (ok, I'm from Illinois so a hill for us is a speed bump for most folks) along our route and when he saw it he smiled and turned for it. It suddenly occured to me that this was his master plan all along.

As we rode towards it he glanced over his shoulder and said "water". Sort of like a surgeon says "scalpel". Suddenly I was the domestique ferrying water to the team leader for the final assault to the top of the mountain. He confidently took the water bottle from my hands, took a couple of swigs, and gave it back. I half expected him to throw it to the side. I slowed down to let him go first. He stood up on his pedals and began a strong, stable, rhythmic climb to the top. I've never seen him do this before. To my knowledge he's never seen me do it. Where the heck does he get this stuff?

He's dead serious. In his mind he's going for the stage win. He checks back on the competition and then with a final frenzied sprint coasts over the top of the mountain. He straightens out his jersery and then smiles for the cameras. He's just won a stage in the Tour de Hood. I'm glad I was there to be a part of it. Sometimes it's good to be the crazy parent.

My daughter was waiting for me as I walked throught the door after the ride. "Hi Dad - wanna go swimming?" She's sitting on the couch. She already has her swimsuit on. She's trying to be deadpan but can't resist cracking up.

My kids rock.

Workout Summary

1800 yard swim - tempo

23 mile bike - one loop at tempo one loop easy

4 mile run - tempo

Holy crap was it humid this morning. The weatherman claimed that a cold front pushed through and the humidity would be lower. Perhaps at 3:00 PM but not at 5:30 AM apparently. The Rooster figured out the difference between AM and PM on his alarm clock and made it in this morning. The irony of the Rooster over sleeping continues to crack me up.

Muncie Endurathon Race Report

2006-07-17T11:16:00.000-05:00

The short version: New PR!!!! 5:21!!!!

The long version:

Saturday was the 27th running of the Muncie Endurathon - the longest running 1/2 in the country according to the organizers. Overall this is a very well organized race with a fast bike course and a slightly hilly run course.

The drive down as usual sucked. Traffic through Chicago sucks. It sucks a lot. It's even worse when there's construction. There is a ton of construction going on. Once through Chicago things went well until I hit Indianapolis at rush hour. Overall it took about 5 1/2 hours to get down.

Once in town I headed to the convention center to pick up my race packet. The expo had great prices on tri suits (1/2 off of a $110 DeSoto suit) so picked one up. Signs posted at the packet pickup area showed that the lake temperature was 82 so no wetsuits allowed. Oh heck why not - it's already going to be humid and in the 90's, why not make it worse by also making it my first wetsuit-less triathlon swim? Oh well - it is what it is. There was an all you can eat pasta dinner at the expo so I took advantage of it and then sat through the mandatory pre-race meeting.

After the meeting I found my hotel and got checked in. Read a bit and tried to get to sleep. I kept trying until about 12:30 when I think I finally did get to sleep. It was one of those "fast" sleeps where it feels like you've only blinked and suddenly the alarm is going off. Great - hot, humid, no wetsuit, and no sleep. I should have brought a hammer so I could hit myself in the head a few times as well. A full cup of espresso and a couple of breakfast cookies had me up and ready to go in no time. Got on my stuff, mixed up my bottles, packed up, checked out, and headed to the reservoir.

After setting up my stuff in transition I hung out and chatted with my rack mates. Most of them had done this race in the past and really enjoyed it - a good sign. The racks were preassigned which I like - it avoids people getting pissed off by someone squeezing in at the last second. I scanned around for landmarks so that I'd be able to find my bike in transition, then grabbed my stuff and headed down to the lake.

I was in the 7th wave so I had a 35 minute wait. They called my wave and I headed down to the water. 82 degrees was very refreshing actually so my apprehensions about the lack of a wetsuit were reduced a bit. I routinely do 2K swims during my mid week workouts so I wasn't too concerned at that point. I lined up towards the back to avoid the washing machine and waited for the go.

It came and I went. The swim was clockwise which suited me well as I breath on the right side. In addition to having large yellow turn buoys for sighting, each turn buoy also had a large sailboat next to it. Excellent idea - it made sighting a breeze. The lake was fairly murky and I didn't find any feet to camp on so slipped into my own rhythm focusing on swimming downhill and pulling from my back - a lot easier out of a wetsuit as it turned out. About 2/3 of the way through I started passing people from the earlier waves, though I didn't pass many people from my wave. As I climbed out of the water I felt my timing chip slip off my ankle. I stopped and grabbed it and ran up the hill to transition. Fortunately the darn thing didn't drop in the middle of my swim!

T1 without a wetsuit and with my shoes clipped to the bike was by in a flash. I didn't bother with socks for the bike - just grabbed my helmet, sunglasses, then stuffed my back pocket with my endurolytes and I was on my way. I definitely need to work on getting into my shoes when they're clipped in. It took me the first mile to get my foot into the shoe. After that things smoothed out and I settled in to the bike.

The bike course is relatively flat with a few false flats here and there. After a couple of miles you turn on to a bike path which you stay on for about 10 or so miles. After that you go out and back on a very smoothly paved county highway. At the 1:40 mark I saw the first place guy going by. After that a few more trickled by and then there was a steady stream of age groupers from the earlier waves. I stuck to my plan of hitting the feed bottle every half hour and refilling my handlebar water bottle at every aid station. There were four (I think) stations along the way and all of the volunteers were very good at the "hot handoffs". The only complaint I have (and one I'll send as feedback to the organizers) came at the turnaround. There was an aid station at the turnaround and I decided to grab a Gatorade at that point. I twisted the top and tried to take a drink - nothing. They hadn't to take off the protective covering under the cap - though I'm guessing they weren't told to do so so I couldn't fault the volunteers too much. In any case I chucked the bottle as I didn't want to attempt to get it off while riding.

During the entire bike ride I maintained a 21ish MPH pace at a 148 heart rate. I did feel like pushing a bit harder but kept it reigned in to avoid blowing up on the run, which had me pretty worried. I also stretched my back every 15 minutes or so.

In T2 I got my socks and shoes on, grabbed my run feed bottle, and headed out on the run course. Thankfully, there was no back pain off the bike - a very good sign. For some stupid reason I emptied my back pocket during T2 and didn't put my salt tabs back when I stuffed my run feed bottle in. Fortunately they had salt tabs at the rest stops though. The run is a moderately hilly out and back over a country road with just a little bit of shade. Aid stations were placed every 1-2 miles and stocked with gels, salt tabs, water, Gatorade, ice, and freezing cold towels. About three miles into the run the first place guy cruised by.

I settled into a 11 MPM pace and immediately got passed by a 25 year old who blazed by like a gazelle. I settled into the run and focused on sticking to my plan of walking the aid stations, hitting the feed bottle, taking salt tabs, and dousing myself in cold water. Normally I'm not very good at sticking to my plan during the run but I knew if I didn't this time it would not go well. I also had a gel at each aid station as well. Overall the plan paid off because I felt good through the entire run - I had a good rhythm going and only walked through the aid stations. The only problem I had was being a little over-zealous when dumping water over my head. A bunch of water got into my left shoe and for 8 miles I got to listen to squish-thud-squish-thud-squish-thud as I ran.

In order to keep focused and keep my heart rate under control I used counting - a tip I picked up from reading other race reports. I counted the number of steps I take during each breath (four) and I also counted each breath. When the breath count got to eight I'd restart. This kept me focused on my run rhythm and also forced me to control my pace to keep my heart rate and breathing under control. During the last five miles I upped the count to three steps per breath for a couple of miles and then two steps per breath as I brought myself down to an 8:30 pace. I'll definitely continue to use this technique as it seemed to work very well for me.

With three miles to go I picked up my pace and passed the 25 year old who blew by me on the hill. She was walking by this point. With two miles to go a spectator called out "Wow - you look great! Are you on a relay?" Wow did that make me feel great! I chugged up the final hill and rocketed down the finishing shoot.

All said this was a great experience. Due to various concerns I spent a lot more time than I usually do in prerace planning. By staying focused and sticking to my prerace plan I was able to avoid a total melt down during a tough and hot day - and I was able to bag a new PR in the process. Now that's a good weekend!

Workout Summary

2K openwater swim (0:39:45)

T1 (0:02:08)

56 mile bike (2:39 - 21 MPH avg.)

T2 (0:02:18)

13.1 mile run (1:58 - 09:02 MPM avg.)

Muncie Endurathon Preview

2006-07-13T08:39:00.000-05:00

Gearing up for the 2nd (actually 5th if you count the Triple T events individually) Triathlon of the season this weekend - the Muncie Endurathon.

Went through my last workouts before the race today and felt pretty good. No sign of the needling little injuries that have been plaguing me of late. Hopefully that holds true on Saturday.

Aside from my injuries the biggest thing that has me leading up to this event concerned is the heat - though current forecasts have it at 90+ degrees with high humidity. For me this translates to a suffer-fest on the run.

The plan:

Prerace: Up at 5:30 for a full cup of espresso and a couple Cliff Bars. Apply body glide and suntan lotion. Mix up the feed bottles and check out of the hotel.
T0: Rack the bike and open the bag - gotta love simplicity here! Get a chip and find a place to chill.
Swim: Go at tempo and avoid the heart rate spike during the mass swim. Stay out of harms way! Find a pair of feet to camp on.
T1: Get out of wetsuit and spend a bit of time stretching back.
Bike: Will be going with the tri bike for this one. Though I haven't practiced it I'm going to try leaving the shoes on the bike and starting out that way to see if I can get T1 times down. Due to the heat I'll plan on having a handlebar mounted hydration system full of water as well as a feed bottle mixed at 900 calories of Perpeteum with a little Endurolyte added to the mix to keep the salts high. Hit the bottle at 1/2 hour intervals. Keep heart rate at the Z3/Z4 boundary. Focus on staying smooth and stretching my back often. Last hits of hydration at about 1/2 hour before T2 to avoid bloating and stomach slosh. At that time pop a couple of Advils.
T2: Try keeping the shoes on the bike. Spend some time stretching out the back before starting off on the run.
Run: Attempt to keep heart rate at the Z3/Z4 boundary - though I'm not sure how successful I'll be given the heat stress. At most mid Z4 will be ok. If necessary walk to get the heart rate down - at least during the first 9 miles. After that release the hounds. Start out at 11-10 minute pace and negative split down to 8's if all seems good. Another feed bottle (gel flask) with Perpeteum mixed at 300 calories for the run. Hit it at every aid station and follow it with water. Will also be bringing Endurolytes in an empty M&M container - pop one or two at each aid station with water. Walk the aid stations. Frequently pour water over head to bring down core heat.

So that's the plan. Assuming all goes well I should finish somewhere between 5:30 - 6 hours, probably closer to 6 given heat.

Workout Summary

1080 yd easy swim.

18 mile bike - tempo

3 mile run - easy

30 minutes core/circuit/stretching

For the swim I focused on "silent running" - being very smooth and making as little noise as possible. Pushed a bit on the bike because it just felt good. The Rooster over slept today so it was a solo ride. Ran into him on my way back as he was going out for his first loop. During the run I forced myself to stay below Z4, though I felt I could go harder - a good sign!

Originally I was planning on skipping any circuit work this week but I went ahead and did one quick circuit on the cable machines. Something about circuit/weight training leaves me feeling more energized after my brick workouts. I read somewhere that it helps to flush the lactic acid and also spikes the endorphins so there you go.

Anticipation

2006-07-11T12:07:00.000-05:00

Today the Rooster asked if I was ready for my race this weekend. I replied that I'm not really that spun up about it. But the more I thought about my reply the more I realized that actually I am.

Lately I've been getting hit with all of these needling little injuries. Pulled calf, sore adductor, pulled glutes, and a nagging back pain. Fear that one of these injuries is going to break through and take me out of the race is what has me spun up. It's the anticipation of pending failure - the potential for a DNF - that looms in my mind. None of these injuries is bad enough to sideline me, but focusing on them has magnified their potential for harm in my mind. And the mind can be a formidable foe when it works against you.

And yet if this was a training weekend I wouldn't be spun up at all. I'd do what I usually do if I've got a minor injury - go out and see how things felt. If things felt bad I'd simply cut the workout short and start thinking about adjustments to my routine needed to get things back to good. The other thing I'd do is warm up carefully and focus on form. If things felt good after a solid warmup I'd push a bit and then reevaluate.

So that's going to be my plan - go easy, warm up well, and focus on good form. If things feel bad I'll DNF. If things feel good I'll finish. I'll resist the temptation to push hard because I know I'm not at 100%, however I'm not going to let anticipatory fear of a potential DNF derail me here. It is what it is, and I'll make the best of what I get.

Workout Summary

2160 yd swim - easy

25 mile bike - easy

5 mile run - easy

My legs seem to be dropping a bit on my swim - going to have to focus on that a bit. I think I may be worrying about my back so I'm tensing up a bit and under-rotating. Aside from that though the distance is still comfortable and the rest of my stroke mechanics seem solid.

I was tempted to do a spin class today as it was raining when I headed out to pull my bike out of the car after my swim. Since the Rooster joined me again today I decided to tough it out and ride in the rain. I reasoned that a rainy day outside is better than a spin class with Coldplay any day. I think I made the right choice.

Run off the bike was again fine. I played a bit of soccer with my son over the weekend and I aggravated my adductor injury a bit but it didn't bother my form so I ran through it. No sign of my calf injury so I think I have that one licked. My back was tense again during the run but not overly so so I spent a bit more time stretching my back muscles afterwards. Will have to be careful in T2 since that's where I'll likely experience the most back aggravation. I'll probably spend a little more time in T2 stretching and loosening my back muscles before setting off on the run.

Twilight Zone

2006-07-06T08:56:00.000-05:00

Quite a few years back there was a movie production of the Twilight Zone. One of the short stories was about a guy on an airplane who was terrified of flying. Shortly after takeoff the airplane encountered a horrendous thunder storm. The guy was already freaked out and then he looked out the window. Perched on the wing of the plane was this gargoyle like creature. The gargoyle looked at him as lightning flashed, barred his teeth, and began ripping the housing away from the engine of the plane. This sent the paranoid guy into a full blown shrieking fit and he was subsequently restrained by the other passengers. In the end the plane broke into the sunlight and landed safely.

I was thinking about this as I ran today - carefully monitoring my calf injury for signs of trouble. I could picture a little version of the gargoyle perched on the edge of my calf, waiting for the sky to darken before tearing my calf to shreds and ending the rest of my season. Dennis popped up hoping for a front row seat to my ultimate demise. The nameless one was a no show. He usually doesn't show up until the key moment of weakness. That's when he swoops in and kicks me back onto the correct course. Fortunately he wasn't needed today. The morning stayed sunny and warm - no signs of dark clouds and thunder. My calf was much less tight then Tuesday's run so it looks like my "push if it doesn't break form" approach paid off. At the end of the run I broke into pure sunlight and landed safely.

Workout Summary

2160 yd continuous swim - 45 minutes - tempo

24ish mile bike ride - tempo

5 mile run - LSD

Now that I have the proper lane distance my swim times make a lot more sense!

Today's ride was the first one this year on my tri-bike. Up until now I'd been riding the road bike and mountain bike only. As an added bonus The Rooster joined me for the swim and bike legs. He's gearing up for Ironman Wisconsin this fall and thought my sadistic early morning brick workouts were just the ticket to get his training in order. We rode a new route I plotted last night through residential streets around the health club. The tri-bike felt great and it was definitely fun sharing the road with a training partner for a change. Once his calf injury gets under control he'll be doing runs with me as well.

The run off the bike felt good. Form was on, rhythm was on, and none of the injuries flared up. Perserverence wins again.

Country Inspiration

2006-07-05T20:29:00.000-05:00

It's surprising how sometimes inspiration can hit you out when you least expect it. A couple of weeks ago I was updating my music collection and decided to add some new country songs to the line up. I should point out here that my music of choice tends to be heavy metal (Evanescence, Drowning Pool, Staind, Breaking Benjamin, etc.), but being a musician I also tend to be very musically diverse. My iPod sports a wide range of music including contemporary Christian, classical, jazz, reggae, country, alternative, and lots of metal.

Today I had the country playlist playing for background music while I was working when the following lyrics reached out and grabbed me (the band is Rascal Flatts):

Cause when push comes to shove
You taste what you're made of
You might bend, till you break
Cause its all you can take
On your knees you look up
Decide you've had enough
You get mad you get strong
Wipe your hands shake it off
Then you Stand, Then you stand

Great stuff from a bunch of "Good 'ol boys" - here's to musical diversity!

Workout Summary (Yesterday)

2000yd continuous swim at tempo

26 mile bike ride - tempo

4.5 mile run - easy - LSD

Bad news on the swim front - all this time I thought the pool I was swimming in was a 20 yd pool. Turns out that it's only 18. Guess I need to bump up my lap count a bit. There's also a 25 yd lap pool next to the 18 yd leisure pool but it's a good five degrees colder and I'm a wimp when it comes to dipping into the cold first thing in the morning.

Had some trouble coming off the bike and starting the run. As soon as I started running I had shooting back pains. I stopped and stretched a little bit and that seemed to help. After a couple of blocks my back was fine. At about the 3 mile mark my heel started bugging me again. My general rule of thumb is that if it's shooting or sharp pain, or if it causes me to break form then I stop. This was neither so I ran through it and spent some extra time stretching after the run. So far so good but I will baby it over the next couple of runs. For now all runs will be LSD - no tempo or interval work.

Will wait until next week to make the call on the Muncie Endurathon. If it's still really bugging me I'll either scratch or go and do the swim and bike.

Only Time for Summaries

2006-07-02T14:11:00.000-05:00

Busy day today - no time for the usual ramblings. I'm sure you'll get over it....

Workout Summary

16 mile run - 2:30 - Z3

Weekly Summary
Overall workouts this week went well. In the past it's been difficult for me to add a midweek run but it seemed to go ok - at least for this week. Also was able to get out for the club bike ride on Thursday evening. I expected to be slow since my Thursday morning workouts were a bit flat energy wise but ended up feeling pretty good.

Long bike this weekend was a challenge, but it was also quite fun. Rather than sticking with my planned three-loop local route I decided to "wing it" and picked roads that took me into the wind. That way I could cash in for the ride home. I ended up at Fermilabs in Batavia. Unfortunately I misjudged and didn't have enough water - or money on me. Fortunately for me I found a water pump behind a tennis course at the little village they maintain inside the campus. Note to self - double check and make sure you bring money idiot. How long have I been doing this?

Long run today was also good - an out and back along the prairie path. For the first time in a few weeks I went out with my iPod but avoided my cadence based playlists and let my legs do what they wanted. Time passes a lot quicker with the distraction. Finally snuck out yesterday and got some new shoes which also helped contribute to a good run.

Going to have to watch injuries a little more closely during the coming week. My long run aggravated my heel injury a bit though the groin injury seems to be under control.

Adversity

2006-07-01T15:49:00.000-05:00

Today I had one of those character building rides. Lots of wind, lots of heat, lots of suffering. The perfect training ride. It's training rides like these that train the mind to deal with adversity.

Anyone can have fun flying down the road with the wind at their back. It's an entirely different game when a strong wind is in your face. At first it's frustrating - you're slow, you're tired, and you're struggling to keep control of your bike in the cross winds. For me the frustration evaporates when I recognize it as an opportunity to work on efficiency. Wind has a great way of showing you where your aerodynamics are messed up. If you're a bit off you'll pay a heavy price. By making adjustments you'll dial in your efficiency which will impact your ability to endure.

As with most of the mental aspects of training for Triathlon, this translates well into the "real world". It's all good when things are going your way. When things are not it's easy to just wallow in frustration and self pity/loathing. It's easy to beat yourself up and start a negative think spiral. When this happens let the adversity you are struggling with illuminate where the problem is. With that knowledge in hand work out how to tune yourself to become more efficient in the face of the problem. It is hard. It takes work and perseverance. It takes change. It's all worth it.

Workout Summary

3200 yd continuous swim - 1hr(yesterday)

82 mile bike - 4:38 - Z3

Swim Thoughts

2006-06-29T11:07:00.000-05:00

The coolest thing about my swim workouts is the thoughts that bubble up from the shallows.

"A dream without a plan is a wish. A dream with a plan is a goal."

Not sure why the good stuff comes while swimming. Maybe it's because once I get underway I don't have to think too much about it. I'm what I'd describe as an intuitive swimmer - I can feel when my stroke is off or when something needs to be tuned up. Once I feel something is wrong I'll think about it, however if things are going well I don't have to think it through as much so my mind needs something to do other than counting lap after lap. So it spouts random thoughts - most are pretty useless but occasionally a good one bubbles up and sticks with me. When I'm biking or running I have to think and pay a little more attention to what's going on - watching out for potholes, slick spots, cars, and yes - birds. One of the many reasons I've come to really enjoy swimming.

Workout Summary

3.5 mile treadmill run - 35 minutes (yesterday)

1600 yd swim - 30x(20 hard/20 easy) + 2*(200 speed pyramids)

20 mile mountain bike ride - 1:04 - tempo with a few accelerations into Z5

5 mile run - 30 minutes - tempo

20 minutes circuit/core/stretching

25 mile road bike - club ride 21.5 mph average

Overall things are going well with the workouts - however there are a couple of injuries that I'll have to watch. The first is around my right heel - feels like the tendon might be a bit inflamed. The second is also on my right leg around aductors - feels like a bit of a groin pull. Neither is bad enough to stop me from working out, just have to be careful not to stress them to hard - high intensity run intervals will be out for a while.

Recognition

2006-06-27T13:03:00.000-05:00

An open letter to the birds.

To whom it may concern.

For a while now I've known what you are and also metaphorically what you represent to me. Simply put - fear in all it's forms. From bold to timid from direct to subtle. There are as many different forms of fear just as there are many different forms of you. Identification of fear is the first step on the path to resolving it. I see and recognize you.

I understand your tactics and approach so therefore I know the how of you. I see you patiently waiting and biding your time. I see you picking just the right moment of weakness to strike. I understand that you are a bluffer and that if I hold my ground you will scurry away as quickly as you materialize. Know that you may indeed surprise and frighten me momentarily but that I will stand and defend my ground.

I know the where of you. You are everywhere. You are where I expect you to be and also where I least expect you to be. At times you hide in plain sight openly mocking me, daring me to stand up and face you. At other times you hide yourself until you decide to spring. When that decision comes you are quick and agile. So am I.

Understanding these things have lead me to the why of you. You are there to lead me off my chosen path. You are there to place doubt in my mind and undermine my determination. You are there to harass and ultimately break me in order to cheer in celebration at my defeat. Know this - though I may bend I will not break. While I bend you will in turn be bent by the force of my will and determination. You are not as strong and determined as I so it will be you that breaks.

Know that you will lose this fight and in that knowledge feel what you project.

Workout Summary

2000 yd swim - 35 minutes

20 mile mountain bike ride - tempo

5.5 mile run - tempo

20 minutes circuit/core/stretching

Struggling

2006-06-25T19:52:00.000-05:00

My son's three on three hockey team is not doing good. So far they've had three games. They've lost all three. The closest margin was 6 points. The biggest margin is 14 points. The reason for this is simple - of the four teams in the squirt three on three league, three of the teams are comprised of 2nd year squirt elite (AAA) players. One of the teams is comprised of 1st year squirt and a couple of 3rd year mite silver (A) players. Guess what team we're on? Yup. The more A's the more up the food chain you are. We are at the bottom of the food chain.

In the end this will be a good thing. By playing with faster, tougher, more experienced players, it will make our kids better hockey players. We saw this last year when we got bumped up to AA but were still allowed to play tournaments at A level. We were the bottom of the barrel in the AA standings, but won three out of four tournaments and placed 2nd in the state championships when playing against A level teams. The kids rose to the challenge and were better for it.

When I first started riding with the local club I struggled a lot. The club is comprised of several competitive racers who are very strong and very fast. I got dropped on the breaks because I didn't understand tactics. I got dropped on several spots of the course because I simply didn't have the legs to keep up. But I was patient and persistent. Within months I could hang and a while after that I was taking pulls up front with the fast guys.

The lesson I'll be passing along to my son through this is: stick with it and be patient. Do the best you can do and keep pushing the envelope. Know that the point of this is not to win but to struggle a bit at the next level. Know that this will make you stronger when you drop back to your true level. Know that anything worthwhile will be difficult and that the struggle will be rewarded by the strength you will gain from it.

Workout Summary

10.5 mile run - 1:33 - LSD - Z2/3

Weekly Summary
Was able to accomplish my long workouts this week but had to punt for the most part on the short workouts.

Surprisingly my long swim, which usually suffers if I'm inconsistent, went really well - I felt smooth and strong throughout the 3200 meters. I was a little sore during the first 1000 but after I got warmed up and worked out the kinks it felt great.

I did a set of local loops for the long bike including a ride out to the river for some hill training - four laps on the hideaway loop. Was originally planning on 75 miles but got up a bit late and had to cut it short. Going to have to try to be a little bit more committed to getting out of bed!

Today's long run was 3 laps around a 3.5 mile loop. It was a bit rough for the first 1.5 miles but then I got warmed up (similar to the swim) and things smoothed out. Got rained on periodically throughout the run which actually felt good since it was so humid. The bird attacks resumed at mile 2.5 and were repeated each loop. This time a red winged blackbird actually hissed at me! I've never been hissed at by a bird. I guess they're changing tactics since the kamikaze attacks aren't working out for them. Oh well - bring it on!

Bunny Hopping

2006-06-24T17:17:00.000-05:00

Silly rabbit, roads are for bikes....

The birds appear to have been thwarted. They've given up. No more chases in a week. It seems they've struck a new deal with furrier friends.

There were two waves on my bike ride today. The first wave was lead by the squirrels. It happened while I was riding down a hill. A squirrel darted out, stopped a foot off my current line, shot forward another six inches for good measure (this was about six feet in front of me), stopped again, flicked his tail, and then turned around and ran back the way he'd came. Apparently this is the squirrel version of chicken. Instead of coming straight at you, they come at you from the sides, hoping to get you swerving just enough to lose control. No such luck. Human 1, animals zip.

The second wave was lead by the rabbits. This one was a bit more bold, and had a much more humorous result. I saw him sitting by the side of the road as I was riding along the Fox River. He saw me and darted off. Unfortunately for him there were only two ways to go, along a fence line, or across the road. He chose the fence line. That's when the dog showed up. The dog saw me coming and scrambled across the yard - barking ferociously all the way. This totally freaked out the rabbit who decided death by bladed spoke was a much better alternative to death by gnashing teeth. The rabbit did an abrupt turn and shot out in front of me.

Luckily for me I saw the situation developing and I pulled up on my handlebars and pedals as hard and controlled as I could. I've bunny hopped pot holes before. This is the first time I've bunny hopped a bunny. The situation ended with the bunny disappearing in to the bushes, and the dog crashing into the fence. Human 2, animals zip.

Workout Summary

60 mile bike ride - 3:30

Course Corrections

2006-06-23T13:25:00.000-05:00

Every once in a while I get a week that completely throws my schedule into a tailspin. A funeral on Tuesday messed up my regular brick workout as did the annual "Take your kids to work day" on Thursday. Wednesday I overslept and missed my planned running workout and I was too busy the rest of the day to catch up. After a little improvising I managed to at least get some running in on Tuesday and Thursday but everything else suffered.

When open water swimming, every once in a while you have to look up and see where you're going. If you do this often, the course corrections you'll need to make are minor. Wait too long and you'll end up wasting a lot of energy and will likely need major corrections to get back on track. Iron Wil learned this the hard way recently - actually going the wrong way on a swim course for about 10 minutes before discovering her error.

This unexpected break in my routine forced me to look up and think about where I am and where I'm going. Overall it's a mixed bag - some things are working well, some things actually seem to be hurting me and need to be scaled back, and some things need a bit of attention.

I've noticed that since I've started doing more Yoga I've been having problems with my lower back and my adductors so I'm going to scale back and instead incorporate more stability ball exercises. I still don't have a solid core routine going yet so I need to do some fishing around.
My basic workout template is working out well for my available time - bricks on Tuesday (tempo)/Thursday (interval), long swim Friday, long bike Saturday, long run Sunday so this will remain unchanged.
Now that I have the NYC Marathon coming I'll throw in another run on Wednesdays (provided I can get out of bed!). In order to not shock my system too much I'll start with low mileage (3.5 mile) and build it to 10 over the course of a few months. I'll also need to start bringing up my long run on Sundays. I'd like to hit at least three 20+ mile runs before the marathon in November.
Cycling has been suffering due to insufficient saddle time. To remedy this I definitely have to get more consistent on my long Saturday bike rides. Bringing my bike to the club when weather permits for my Tuesday/Thursday bricks instead of doing an indoor spin class will also help. I also need to start going to either the Tuesday or Thursday club rides on a regular basis.
Long swim is fine. Two years ago I would not have believed that my swimming would ever be comfortable but it is - so I'm leaving that one alone.
Still have to think about where the circuit training stuff will go. I think I may shift to dumbell based workouts instead of machine based workouts to get more muscle recruitment and coverage.

So that's it - overall it seems that just a few little tweaks are needed. I've found during the course of training that little adjustments work best for me. In the past when I've made major readjustments I've gotten injured or completely derailed.

Workout Summary

7 mile run (Tuesday)

7 mile run (Thursday)

3200 yd continuous swim (1 hr)

There's No Shame in Quitting

2006-06-19T08:08:00.000-05:00

This is what we told ourselves as we sat at the rest stop after stage 4. 100 miles in, 26 miles to go. I was done. Totally cooked. Climbing off the bike at the rest stop I could actually feel the fatigue over my entire body. I remember thinking during stage 4 that I wasn't going to be able to complete the ride this year. The slightest inclines brought my speed down to a crawl. The front of my right knee was getting a bit sore from all the seated climbing up grades that ranged from 8% to 13%. It was hot, humid, and windy. It was very very hilly.

In retrospect I think it was the right decision. The remaining 22 miles would have taken well over two hours given my pace at the time. I probably would have ended up doing more damage than good. In addition this is not an "A" event for me this year - it was supposed to be a hill training ride. These rationalizations coupled with the fact that the guys I was with arrived at the same conclusion independently was all it took. Instead of taking the right turn and climbing Pinnacle we proceeded down county road K and did the finishing climb for the day - a 3 mile 11% grade climb up Mt. Horeb.

But.... It still really sucks DNFing. I came out to ride 126 and finished with 106. It's kind of like walking during a run. Once you start it's hard to stop. Now that I've cut a ride will I be more inclined to do it again? Will I now begin going down the path of not finishing what I start? Have I hit the turning point?

The left-side shoulder angel (the one I call Dennis) is of the opinion that we're now great pals. I've seen the light he thinks. I've finally come to my senses. All of this energy spent defining and pursuing difficult goals is for the birds. I'll now join mainstream America and spend my evenings watching network TV in a leather recliner with a built in beer cooler. I'll start drinking Miller Light, gain a good 20 or so pounds, and sell my bicycles to finance a motorcycle. Isn't that what middle aged men are supposed to be doing? I should join the club and coast out the rest of my life. Never mind the incredible feeling of accomplishment and self confidence after striving for and achieving difficult goals. Never mind the myriad benefits of a life forged by taking the hard way. Kick back. Have fun. Go with the flow. Dennis has great plans for the two of us.

The right-side shoulder angel (the nameless one) politely taps the podium. It's his turn to speak. He pauses for dramatic effect. "Are you honestly going to let one DNF on a training ride derail everything you've accomplished?" Dennis' smug smile vanishes. "Will you now change the clever little tag line on your blog from 'reflections on a life sculpted by Triathlon' to 'reflections on a life sculpted by failure'?" Dennis stares in disbelief, hangs his head, and promptly disappears in a cloud of dirty gray smoke. "I didn't think so." Nothing more is said. The nameless one steps down from the podium. The silence is deafening.

Dennis' losing streak continues.

Workout Summary

106 mile bike ride (Saturday)

60 minutes yoga/core (Sunday)

20 minutes yoga (today)

HHH Preview

2006-06-15T12:00:00.000-05:00

It's horrible (read on). It's hilly (over 10000 feet of climbing). There are hundreds (200 K/124.2 miles). And to top it off it will be both hot and humid. The misery comes in multiple flavors for this event.

This weekend is the Horribly Hilly Hundreds - the 2nd toughest event on my calendar this year (the 1st hardest is a new ride this year called the Dairyland Dare held in the same region in August). For those who think it isn't hilly in the midwest better check that. Unlike other areas of the country, all of the hills in the midwest have been gathered together in one area - the southwestern corner of Wisconsin. These are not the long, sit back, find your rhythm, settle in, and spin your way up climbs of the west. These are the short, ridiculously steep, lowest gear you have, vein popping, turn-your-lungs inside-out, totally anaerobic climbs of the east coast. After completing this ride I am more exhausted then I was after the Ironman. It kicks my ass every year and this one will not be an exception.

The best thing about this ride? The next day is Father's day. Floating in the pool, drinking Guinness, entire family at my beck and call. Now that's recovery!

Workout Summary

1200 yd interval swim

20 mile bike ride (tempo)

6 mile run (tempo)

30 minutes circuit/core/stretching

Woke up late this morning so had to shorten the swim a bit. Went extra hard to make up for being lazy so it ended up being ok.

The bike ride was a double loop around a paved trail in the Busse Woods forest preserve which is about two miles down the street from my health club. Definitely liking being out on the mountain bike instead of being stuck inside in a spin class studio. Still have to tweak the positioning a bit as it's been a while since I've been on the mountain bike but overall I felt good, averaging 20 mph for the ride (I have slicks not nobbys which helps).

The run off the mountain bike was a much better tri simulation then the run off a spin bike. It took me about a mile and a half to get my run legs going - which is about what it normally takes during a tri. Overall the run was faster than normal (8 mpm pace) without my iPod tagging along which leads me to believe that my cadence based playlists are not fast enough. I'm actually beginning to enjoy running without music so I think I'll be running a little lighter for a bit.

Big Apples in November

2006-06-14T14:09:00.000-05:00

On a whim I went to the New York City Marathon website to check on the status of my entry. I'm too slow to qualify in so I have to try to lottery in. I signed up back in April and at the time they said they'd post the entrants list in June. Being June it seemed about time to give it a check. I've heard this is a very tough Marathon to get into because it's so popular and there's a cap. I also saw that my chances to get in would increase each year I registered so I figured it be next year or the year after before I finally hit. I punched in my info to search the database of entrants.

I should pick some numbers and run down to the White Hen and play the lottery because.... I'M IN!!!!!!! Holy crap I made it in! First try! How sweet is that?!?

Now comes the fun part - figuring out logistics - where to stay, what to do, where to eat, how to get around, etc., etc. At this point it looks like it'll be a fairly quick trip with no time for site seeing to keep the cost down. Will probably come in the day before and return the evening of the Marathon. I'm a little disappointed with this since it will be my first trip to NY but I suppose I'll see a fair amount during the marathon. If we can find someone to watch the kids for a few days then my wife will come out with me otherwise it'll be a solo trip since it'll be too costly and inconvenient to come out with the kids.

Time to do some trip planning and begin working on my training plan!