Checking In

OK, it's been a while since I've written. But, there have been a few key things going on that I need to report.

First of all, as soon as I recovered from the flu, I fell down the steps of my house and hurt my shoulder. Yup... I'm like an old guy that falls at home and breaks his hip. I was carrying some clothes down the steps while wearing socks and when I got near the bottom... WHOOPS... BAM! I kind of saved myself by holding on to the wall but it made my arm get bent awkward and I strained my left shoulder. So, I had to lay off the weight lifting and swimming for a a few days.

Secondly, I really have started my training regimen. On the 11th, I got on a regular schedule and I have done *something* every day since except on the 20th. I've even been outdoors on the bike twice since then. And, Sunday is looking like good weather so I'm going to try and get a couple of hours in.

I ordered my nutrition for the next couple of months. I get my stuff from GotBody and it was promptly delivered about a week later. Three jugs of Accelerade (Fruit Punch), a jug of Endurox (Fruit Punch), two bottles Plain Hammer Gel (already have two on hand), three cases of Clif bars (Chocolate Chip Peanut Butter Crunch) and various other stuff. I'm set for a couple months at least.

Lastly, Willie had his surgery. He suffered from something called Compartment Syndrome and had to have outpatient surgery. He was in a soft cast for a couple of days but is now just in bandages. However, he can't swim, bike or run and has to take a couple of weeks off at a minimum. His leg looks pretty gnarly. But, perhaps by April, he'll be back in the saddle. I'll keep you posted.

Dropping Like Flies

OK, I've got another tri-buddy down. This time, it is my sister Jessica. She has a stress fracture on her right leg and now won't participate in the Big Sur Marathon in April. I think this jeopardizes her doing the Columbia Triathlon in May.

I feel fortunate that I haven't been injured but my training ride last Saturday and run/swim workout on Sunday didn't help my flu symptoms. I was feeling about 90% last Saturday morning but by Sunday night, I was definitely drained again. I didn't do anything this week until yesterday, Friday. I did a light weightlifting routine and rode on stationary bike for 20 minutes. I think I'm finally, fully recovered from the flu and am ready to get back to work, as per my previous post.

My heart rate monitor needed a battery so I bought one this week and actually used my HRM yesterday. First time I've strapped it on since Timberman last August.

Get to Work

Last week was a disaster for training. I had done some good work on Saturday and Sunday but then woke up sick as a dog Monday morning. The cold or flu or whatever it was stayed with me all week, keeping me out of the gym and off my off season training regimen.

Feeling somewhat better on Saturday enabled me to get on my bike and ride in 50 degree + weather. I knocked out a solo 28 mile ride from Crownsville, MD down to the Annapolis City Dock and back in 90 minutes. I rode the new Cervelo and a couple of impressions I have so far with the new bike are how much faster I can accelerate and also how much more aero I appear to be when riding. It helped that the ride was mostly downhill on the way out with the wind behind me and then on the way back, my effort level had to increase to fight the wind and navigate the increase in elevation. It was a good workout and I felt good on the bike.

Yesterday, was the DC Tri Club 10k/5k race. I ran in the 10k and was definitely off my usual pace. My finish time was 52 minutes and change and I was feeling tightness in my quads for at least 2/3 of the run. I felt pretty good on the first 5k but then walked for about 90 seconds as I took water after the first loop. I was passed by several people on the second loop and wasn't able to step on the accelerator as I neared the finish line. This run illustrated the thing that I REALLY want to improve this year... being able to finish stronger on the run.

I did do another loop with KDOG after the race... it was at an easy pace and actually increased my confidence level as I was easily able to bang that out. It meant that I ran 9 miles in all on a warm Super Bowl Sunday Morning.

After getting some nutrition, we went to Eastern Market and did a swim workout. My legs were cramping, especially on the kick drills, and my swim form is really quite poor right now.

So, it's early in the year. But, it is pretty clear to me that it is time to start getting back to work. I need to get my swim form in order, start working the bike into my regular training routine and work to improve my run times so that I have enough gas to have a faster run on the second half on the run course.