Suburban Dad turned Ironman

Scheduled Off Day

2011-06-13T07:56:00.002-04:00

Here is a wrap-up of last week.

June 7 - Cycle
4:41 pm
37 miles
1:50 ride time
20.18 mph
88 avg cadence
143 avg HR

June 8 - Run
6.33 miles
55:32
8:46 minute miles
avg HR 150

June 9 - Cycle
5:37 am (morning ride from home to Hains Point, loops, then back home)
50 miles
2:33:57
19.55 mph
85 avg cadence
136 avg HR

June 9 - Swim
7:01 pm
29:33

June 11 - Run
9:43 am
9.33 miles
1:14:51
8:01 minute miles
avg HR148

June 12 - Cycle
6:07 am
98 miles (Sugarloaf Mountain via Georgetown with Chuck and HF)
5:25:01 ride time
18 mph
avg cadence 85
132 avg HR

The Sky is the Limit - Ironman Arizona 2009

2009-06-05T09:00:00.001-04:00

New year... new blog... new Ironman site (for me).

Click Here

Ironman Arizona - 2009

2009-01-30T18:07:00.003-05:00

Now I've done it... I've gone and signed up for another Ironman. Ironman Arizona 2009.

More will be revealed.

IMFL 2008 Race Report - Reprise

2009-01-12T14:58:00.002-05:00

Click HERE.

What is the Meaning of Ironman?

2008-11-26T19:55:00.002-05:00

My "Bash Bro" Simon Hernaez (a fellow Clydesdale) posted his race report from IMAZ. I am stealing a couple paragraphs and posting them here with a little bit of editing... as the words encapsulate the meaning of Ironman and triathlon in general to me. Though I didn't originally write these words... they explain how I feel.

"The elemental representation of Ironman must be Earth. It is the solid base of your activities for a year, and the rock upon which you repeatedly crush yourself to become stronger. Through the ebbs and flows of life, Ironman training is there: consistent, steady, looming. It takes the edge away when you are down, and sufficiently humbles you when you are high. Days like that were manageable because in the wings were my long swim, long bike, and long run – I had to focus on those. Ultimately I believe that having a quest like this improves your life. Apparently everything is supposed to suffer while you train for an IM, yet I was having fun."

"The great movie Kung Fu Panda had a saying, and it applies here: there is no secret ingredient, it’s just you. Ironman IS you, and it’s the best you. There are so few days in your life where the person you were raised to be, the person you were taught to be, the person you are expected to be, the person who you desperately hope to be, and the person that you actually ARE, are in fact the same person. This is one of those days. And you don’t even need to ask who that person is, because they tell you: “TJ Collins from Silver Spring, MD – you are an Ironman”. Don’t believe me? Try one: It will change you forever."

IMAZ Results

2008-11-23T22:38:00.006-05:00

KDOG IMAZ Race Report

Ironman Arizona

2008-11-23T07:48:00.001-05:00

OK, this is it... the last race of the season...

www.ironmanlive.com

Kirsten Emery-Lewis 2182
Chad Lewis 458
Andy Macdonald 601
Simon Hernaez 710
Guillermo Cabrera 862
Paul Evans 1152

Fog Man

2008-11-17T22:28:00.003-05:00

I've been in a fog for a couple of weeks now. I no longer have a goal in front of me... something I'm striving for. I'm also not working out... at least hardly. I'm not keeping track of workouts or planning any upcoming bike or run training sessions. I feel sort of rudderless... like... I'm in a fog.

I don't think I'll have closure on this past season until after Sunday. Sunday is Ironman Arizona. It turns out, a lot of my friends are racing Sunday. I kind of feel left out. I was alone at IMFL and about dozen people I've trained with will be racing Sunday.

Of course, Chad and KDOG are at the top of the list. I really can't close the book on this season until I see them cross the finish line.

IMFL 2008 Race Report

2008-11-11T19:58:00.012-05:00

Desire. Dedication. Determination.

Are all Ironman finishers alike? Of course not. In fact, I think you can break them down into at least four main categories (imho)… none better or more important than the other.

There is the “Uber Triathlete” who probably races in more than one Ironman a year. They can tell you how many calories are in a bagel with cream cheese, how much wattage they can output on a 5% grade at 22 mph in the big chain ring and can run an Ironman marathon consistently under 3:30.

The “Been There, Done That” athlete may have characteristics of the Uber Triathlete, too. But, they do the Ironman, probably excel at it, but then go on to something else like climbing Mt. Everest, exploring the Amazon or doing some other thrill-seeking activity. Ironman is a once in a lifetime thing.

“I Did It… Can You Believe It?” people are often our favorite people to watch when crossing the finish line. They lost a bunch a weight, or are recovering from some illness, perhaps had a baby and wanted to get back in shape, an idea that spun out of control and ended at an Ironman finish line. They did it, and then they move on.

Then, there is the “Ironman Disciple”. There is something in that Ironman finish line that lures the disciple but they can’t quite put their finger on why. They keep coming back, year after year… or every other year. But, they need to have it… like an addict needs a drug. But, it is more than the finish line… it’s the time spent preparing with the people pursuing the same goal. It reminds me of the people who were all seeking Devil’s Tower in the movie “Close Encounters of the Third Kind”.

I am a disciple. I am a follower of this sport and I take it where it leads me. I’d sign up for an Ironman again next year if no one was looking. I would let it dominate my life and interests outside of work and family. My sleep, eating, drinking and bathroom patterns would be centered around getting to that finish line. You’d find me on vacation at the local running store trying to tag along on a workout. I’d know the lifeguards at the beach by name but wouldn’t be able to tell you how much my hotel room cost. My friends would all be fellow participants in an upcoming Ironman or 70.3 race. There wouldn’t be time for anyone else, and besides… what would we talk about?

See, that is what it takes for a normal person to do this on a consistent basis. This isn’t a “I want to finish before midnight” quest. It is also not a “sub-10 hour” effort. There are too many other commitments in the disciple’s life to do that. But, we can hit the finish line shortly after dark. More importantly, we have lived that previous 12 months like we think life ought be lived. In bed by 9 pm. Up at 4 am. Eating to train… not training to eat. Consistent workouts that would leave other fit people in our age group gasping for breathe. This isn’t a sport or a hobby… it’s the way we live our lives. It is as organic to us as the seasons of the year.

So, I knew when I finished Ironman Florida 2006 that I would do another one in 2008. On November 4, 2007, I signed up for Ironman Florida 2008. I set a goal to finish the race in 12:15, a 36 minute improvement on my previous Ironman Florida finish in 2006. Here is how I not only matched my goal, but actually surpassed it and finished in 12:05:00.

2008 was my fifth “season” in triathlon. I’ve been a DC Tri Club member every season and appreciate the friends I’ve made and the lessons I’ve learned by being a member. I participated in the June training triathlon in preparation for the season that was to consist of three races: New Jersey Triathlon (Olympic Distance), Patriots Half (a Half Ironman distance) and then Ironman Florida.

I was able to train consistently on my long bike this year with KDOG and Chad. We had some great Sunday’s together. The Sunday after their wedding stands out… a day when I did a 12 mile run up a mountain in the Berkshires. In fact, that whole weekend (Memorial Day Weekend 2008) was a blast... a wedding in the middle of a marathon training weekend. We also had a training weekend up at Deep Creek Lake in early August. It was the first weekend of the Olympics and I had a great time... like cycling over the Continental Divide two days in a row is something everyone thinks is fun. I’m grinning ear to ear thinking about it. Our last Sunday ride from Capitol Hill to Sugarloaf Mountain and back together in October was another great day. I was not as consistent with my swimming throughout the year although I did have a regular Friday morning swim at the Silver Spring YMCA with Colette. Colette and I also did a long run on Wednesday mornings and I ran most of the rest of the year by myself. The last month of training, my speed run workouts were with Seth, a co-worker who is trying to run a 4 minute mile. The dude is fast. I did a four day training weekend over 4th of July down at the beach. The weather was gorgeous and I got to do it all… open water swim, cycling for hours on end and long runs through the ocean breeze. Good times…

My training schedule basically broke down like this:

Sunday: Long Bike and Moderate Swim
Monday: Lift Weights
Tuesday: Rest
Wednesday: Long Run
Thursday: Tempo Bike and Lift Weights
Friday: Long Swim and Tempo Run
Saturday: Brick – Moderate Bike and Short Run

Things were cruising along throughout the year. I did the Total 200 in July, riding a bike 200 miles in 10 hours of ride time. At the New Jersey Triathlon, I placed 3rd in the Clydesdale division and PRed an Olympic triathlon by 14 minutes. After a great training build up in early August, I was fully prepared to ramp up training to Ironman-levels. Then, “IT” happened. On Tuesday, August 19, after some problems with my vision, it was determined that I had a detached retina in my right eye and tears in the retina in both eyes. I underwent immediate surgery and was unable to train as the surgery resulted in a gas bubble being frozen in place in my right eye. I was down for the count. In fact, I couldn’t work for a week. I was relegated to the couch as I had to sit upright so the bubble did not get disturbed. I couldn’t drive a car. I took three full weeks off of cycling and running. I was unable to swim for eight weeks. The Patriots Half was taken off my schedule (but was cancelled anyway because of a tropical storm). I was concerned I would not be able to do the Ironman and my doctor, Dr. Vu, initially forbid me from even thinking about it.

However, I did get back on the bike after three weeks and I was able to start running again after the bubble in my eye went away. On October 6, Dr. Vu advised me that the eyes had responded to the surgery and were healed. I asked him if I could do the Ironman as it was up in the air at this point if I would actually do it. He said he’d leave it up to me and asked, “would you regret it if you did and your retina detached?” I thought about it a minute and replied that “If I didn’t do it and the retina’s didn’t detach, then I would regret it.” So, at that point, it was on.

So, after August 3, I was only able to get in one hundred mile ride. I swam five times after August 16 and it was over the last two weeks of October. And, because of the interruption to my run schedule, I was able to get in only one LONG run of 17.5 miles… on October 15. Fear set in as race week approached… would I be able to hit my goal?

Race Week
Work had been REALLY busy, my daughter was in her first couple months of middle school and everything was chaos heading into my time off for the race. Then, travel day morning, there was a problem with my flight reservations. US Airways had me going to Charlotte on the 29th… and then back to Baltimore on the 3rd. No flight from Charlotte down to Panama City Beach. After two hours on the phone, they were able to straighten it out but it required a re-route to Pensacola. After renting a car at PNS, I made it into Panama City Beach around dinner time. I headed over to Wal-Mart to load up on provisions. It was humorous seeing all the other endurance athletes pushing carts filled with peanut butter, bananas, high fiber bread, oatmeal and water up towards the checkout line.

As I was alone, it was a little lonely but nice and quiet in my room. I ate out each night having some pasta and greens at various local dining establishments. I drank a lot of water and slept a lot. I did a practice loop in the Gulf of Mexico on Thursday and my 36 minutes time gave me lots of encouragement as I was worried about the swim. We racked up the bikes on Friday and I packed my various bags. I was ready to go. I was in bed by 8:30 pm and drifted off to sleep pretty quickly.

Swim
Ironman Florida swim is in the Gulf of Mexico. The tide was very gentle on race morning and the sun was just coming up as the professionals went off. My room overlooked the beach. I was able to stroll down after the pros went off in time to hop in with the age groupers. My favorite band is Van Halen (David Lee Roth-era) and they started playing “Panama” over the PA as our cannon went off. I stayed on the inside of the bouys thinking this would keep me away from the blender of arms and legs. But, it didn’t. It was so crowded. As we got out to the turn buoy, you really could only tread water and wait your turn to get around the bouy. Then, the sun was right in your eyes and made it hard to site the two yellow bouys on the way to the next turn buoy. I made it in on the first loop in 35:27. I drank a sip of water and headed back out. Things were still not thinned out and I was always near another swimmer throughout the rest of the swim. But, I just kept cruising along and very comfortably handled the course. Second loop took 38:38.

1:14:05
Avg HR 143

T1
My transitions suck. It took the strippers five or six tugs to get my wet suit off and then I took my time in the shower to get the sand off. You’d think I was going to ask for some soap and shampoo it took so long. I had to get my T1 bag myself and since I had to pee, I headed overto the porta potties. The one I went into was clean so I figured I could just change in there instead of heading into the tent. I did and was ready to go. I looked for my sunglasses but couldn’t find them. I checked the bag. Checked my jersey. Checked the ground. Went back into the porta potty. Asked a volunteer to help me. No sign of them. So, I just headed over to get my bike. I had to unrack my bike by myself, too. And off I went. I remember thinking, this is so retarded… the ONE PIECE OF EQUIPMENT a person who just recovered from a detached retina should have on a 112 mile bike ride is some sort of eyewear. And I was… heading out with nothing covering my eyes… on a sunny day.

10:45

Bike
There was hardly any wind and the sun was warm. The day was perfect. The Ironman Florida bike course is very flat and is basically a big lollipop… you go out and back on Front Beach Road and there is a big loop of about 95 miles through pine forests on flat roads. I passed dozens of people on my way out Front Beach Road. When we got out on 79 I really was flying. I was going over 20 mph the whole time. When we turned on 20, the wind picked up a little in our face and this is where I started seeing some of the drafting. In fact, as I was cruising along and as I give a good draft (ask KDOG), some people filed up behind me. One girl, Jamie 25 years old, really rode my wheel. As I was passing riders, she tucked up right behind me and followed along for the ride. She was cute so I didn’t say anything to her. I was averaging over 20 mph going into special needs. I stopped to get my bag. I ate a peanut butter and jelly sandwich and then peed. I had a plastic bag with ibuprofen and endurolytes in it. When I opened the baggie, all the capsules fell in the grass. I couldn’t find them and actually asked a volunteer to help me find them. She helped half- heartedly and just when I gave up to pick up my bike and start riding again, I found them. I washed them down with water and then was on my way. There is a right turn after special needs and on this stretch of road, the speed was over 25 mph… really pushing it. However, I was light on water and stopped at the water station to refill. Again, I took too long as I was dicking around with water bottles and filling all three bottles. I finally got going again. After you get off this stretch of road, there is the part of the ride where it is real bumpy. They should either repave this road or take it out of the ride. Bike gear was all over the highway although I didn’t lose anything. However, I was losing my spirit and this part of the ride was definitely the slowest part of the whole day.

There is a stretch of road where you ride out a little then turnaround and ride back. It is where the timing mat is. I averaged 19.34 mph on that first 73 miles. Seeing the other riders on the out and back incentivized me to pick the pace back up and I was flying again until I got to the bridge back into town. I was 2/3 of the way up the bridge when my legs cramped. Cramped as in “stop riding and get off the bike, jackass”. I was kind of stretching it out and another rider asked if I wanted any salt tabs. I accepted and then he sped off. I washed down three tabs with water and walked the bike up to the crest of the bridge. Then I got on as the cramps loosened up and I coasted down the bridge. Then I started churning away again. As we got back on Front Beach Road, the wind was back in our face but I was cruising. I passed the salt tab guy and noticed that he had a Steeltown Tri Club jersey on. I asked him if he was as Steelers fan and he said yes. I then shouted, I’m a Redskins fan (the Redskins were scheduled to play the Steelers on Monday Night Football two days after the race). He sarcastically asked to have his salt tabs back and I shouted "you'll have to catch me first!" as I dropped him. Over the final 39 miles, I averaged 20.34 mph and that includes getting off the bike for the leg cramps.

5:41:32
Avg HR 142

T2
So, the misadventure on this transition was as I put on my tri shorts, the string is out to be tied on one side but is inside the shorts on the other. So, I can’t tie the string. I ask if anyone has scissors and a volunteer produces a safety pin. He’s trying to get the string out the little hole while I’m putting on my other gear. I mean, it’s almost comical. Finally, as it is taking so long, I just pull the string out completely. If I ever can get it together during transitions and also with the special needs stops, I might actually get good at this sport.

8:45

Run
So, I start off a little gassy and bloated on the run. I think I drank and ate just a little too much on the second half the ride. I probably shouldn’t have made that water stop after special needs. The sun was out and it was pretty warm. The run course goes through a couple of neighborhoods and into a state park for the turn around. Two loops, the run is flat as a pancake. There were a lot more people along the run route than there had been in 2006. I think it was because of the weather. It was a much nicer day than in 2006 and in fact, many veterans had commented about how 2006 was the worst day ever. I stopped at the 2 and 3 mile aid stations to try to get my stomach to settle down and then got into a steady groove. I got the first turnaround after about an hour six minutes. I was hoping I could do 10 minute miles in the first half of the run as I assumed I could do the 12:15 if I did that. When I got into run special needs, I again dropped my ibuprofen and endurolyte pills in the grass. I got another volunteer to help. This time, we were unsuccessful and it was taking so much time I finally just forgot about it and started running again. It was a real party along the run route. Florida was playing Georgia and people had TVs and radios blaring along the road. They had signs posting the score. There were some women dressed in attire meant to arouse the male runners and it was humorous to see them four times on the two loop out and back. I offered encouragment to those I saw walking and when I settled into walks at some of the aid stations, others would return the favor. This year, I thought the Boy Scout aid station was the best and to the other 11 hours+ Ironman finishers reading this, raise your hand if you love chicken broth and flat cola on the run.

After about mile 16, I realized that I was going to beat my goal and that in fact, I may be able to get in under 12 hours. My calf and hamstring would twitch everytime I picked it up, however. A guy named Steve from Ottawa caught up to me and ran on a steady pace with me for a bit, I learned that he had lost 100 lbs. for the race, was 54 years old and had gotten two flats on the bike. But, here he was, on his way to a sub 12 hour first time Ironman. I was impressed. At mile 23, I had to pee again and he said farewell and took off. I got a little choked up at mile 24 and then cruised my way to the finish line. It wasn’t as emotional at the finish line this year as in 2006 but others who have done finished an Ironman probably share this observation… the finish line at an Ironman is a magical place. There are few feelings that match breaking through that ribbon.

4:49:53
Avg HR 130

Conclusion
I finished writing this race report after a bout of “Ironman Signup” again earlier this week. I seriously considered registering for a still open Ironman Lousiville 2009. Then, I thought about it some more. Ironman is such a commitment, for a disciple. It dominates your life. I guess that is why the reward is so great. If I was unencumbered by life commitments, I’d already have a $525 charge from North American Sports on my credit card. But, I’ll have to sit out at least one year. I’ll be back, however. You can count on it.

I love triathlon. I really love the ultra distance course. It is hard but easy at the same time. At no point in the race did I think, I’m not going to be able to do this. But, you really are only a moment away from catastrophe. A kick in the face on the swim, a swerve in the wrong direction at an aid station on the bike, a poorly timed consumption of food or water on the run… you never know what can happen during the day. It’s like a lot of other things in life… if you put the time and effort into the preparation, the race itself is just a formality, although you never know what curve balls are going to come your way. And though there is of course a physical component to triathlon… the mental part is very important, too. And, for a zealot like myself, this is what enabled me to get off the couch after surgery and three sedentary weeks of recovery, get back into the routine and then beat that goal that was set 12 months before.

IMFL 2008: 12:05:00
IMFL 2006: 12:51:39

Desire. Dedication. Determination.

Veterans Day 2008

2008-11-11T08:30:00.002-05:00

To those who have served and are serving our great country, I wish you a Happy Veterans Day and I owe you a proud THANK YOU!

Ironman Splits

2008-11-04T17:39:00.003-05:00

I didn't register as a Clydesdale for IMFL 2008. However, I qualified as I weighed in at 201 pounds. IF I had registered as Clydesdale, I would have been 7th out of 25 in that division.

http://www.nasports.com/results/splits/imfla/imfla2008splits/imf2008clyres.html

Here are my swim/bike/run splits:

Swim
Place Swimlap SwimLap Swim
1057 35:27 38:38 1:14:05

Bike
Place Bike73 73-112 Bike
894 3:46:31 1:55:01 5:41:32

Run
Place Run6.55 13.1 19.6 RunLap2 Run
1051 1:06:55 2:18:09 3:33:08 2:31:44 4:49:53

Ironman Florida 2008 12:05:00

2008-11-02T08:46:00.004-05:00

Race Entry Fee = $495
Gear from Ironman Store = $500
Setting PR at IMFL 2008 Finish Line = PRICELESS

Goal time = 12:15:00
Finish time = 12:05:00

More detail to come when I get back to DC.

Ironman Florida 2006 Race Report

2008-10-31T11:35:00.002-04:00

Race Report from IMFL 2006... written as posted on the DC Tri Club Forum.

Thursday, November 09 2006 @ 12:16 AM EST

I love triathlon. I think I am made for long distance races because I just do not want the race to end. I really do enjoy staying out there all day. For me, it is a blast. The support, the competitors, the friends on the course, being outside… I really enjoy every minute of it. I love the training. Maybe that means I don’t train or race hard enough. But, things have happened in my life that make me extremely grateful to have the opportunity to participate in triathlons. I feel that it is a gift. Ironman Florida was an unforgettable experience for me. It had a spiritual component to it that I can’t really describe in words. You just had to see the smile on my face throughout the day as we “raced”.

I'd also like to express my congratulations to all the other finishers. I am awed by Olwen and Bobby and have a tremendous amount of respect for Bruce. We have a great club. I am proud to be a member.

This was my third triathlon “season”. Training for Ironman started in November 2005 but really kicked in by January. I had scheduled five races throughout the year. Columbia, Eagleman, Pittsburgh, Diamondman and Ironman Florida made up my race schedule. Throughout the year, I set PRs each race. Training was self paced (I didn’t have a coach or do an online program) but was done in conjunction with Chad and then KDOG. I own the book Going Long and read it cover to cover many times throughout the year. We did long runs on Wednesday’s, long bikes and short run (brick workout) on Saturday’s. Long swim at least once a week. Twice a week swim, twice a week run and twice a week bike. Usually only one day off per week although there were some 10 days in a row periods. I lifted weights twice a week until the middle of September. I practiced my nutrition and settled on Accelerade and water to drink, Hammer Gel and Clif bar (chocolate chip/peanut butter) to eat. I also did the ChesapeakeMan AquaVelo and feel that it was a great exercise for Ironman Florida preparation.

Race Week
A buddy of mine who got me into triathlon (Willie) and I stayed at the race hotel. We had a three bedroom condo on the 20th floor. He’s married and has kids, too. We didn’t bring our families with us. Too much stress as it was. However, my mom and sister came down. They stayed in their own place and volunteered. We took it easy most of the time. Ate a lot of pasta and watched a lot of sports. I swam the loop once on Thursday around lunch time, did a 30 minute run that evening and rode the bike for about 30 minutes on Friday. Slept like a baby and really was prepped, calm and serene by the time I heard the cannon go off.

Swim

It’s called a blender of legs and arms for a reason. I have never been in such a swim before. I was calm, however, having done one loop on Thursday. Getting around the bouys was tough as it was bunched up each time. My nose clip was kicked off right near the end of the first loop. But, I felt really good even though there was obviously quite a swell and a current that didn’t seem to be consistent with direction. My splits were about the same time and I got out in 1:12.

T1
Tent was packed. I just took my time. I changed into bike shorts and had a thin, long sleeved jacket that I put on. My transition times are notoriously slow and this was no exception. 12+ minutes in T1.

Bike

I focused on keeping my heart rate below 140, cadence at 90 and my speed at 18 mph. I took it easy the first 50 miles and really tried to live by the maxim of “race the course, not other riders”. Keeping my MPH, cadence and HR plan together was hard to do on Route 20, or Egypt Road extended as I like to call it. I did not enjoy that road. I also was not fond of the rough stretch of road where it was bumpy. Mostly, I did not appreciate the head wind the final 7 miles back to T2. But, when I got off the bike, guess what my average MPH was… 18 miles per hour. Right on target. I stopped to pee at mile 30, grabbed my special needs bag at mile 50 and rode the last 62 miles without stopping. I packed WAY to much food in my special needs bag. I only ate one Clif bar (had two on the bike and two in the bag), ate about 6 Hammer gels (4 on bike and 4 in special needs) took a bite of the peanut butter bagel and Fig Newton from special needs bag (dumped each after one bite). I did eat the 99 cent bag of potato chips out of my special needs bag. I had two bottles of Accelerade on the bike and two in the bag. I only wound up drinking about 2 ½ bottles. So, I definitely overpacked. The only other thing I did was eat bananas at each aid station and grabbed a bottle of water every other aid station. Bike time was 6:14.

T2
I changed from bike clothes to run clothes. I slathered on Vaseline and then went to a porta potty. I peed and it hurt like I had syphilis. It was very painful. My pee must have been very acidic or something. I went back into the tent to slather on more Vaseline and headed back out to the run course. 10+ minutes in transition.

Run

Support on the run was great. I liked the aid station at the turnaround the best. I did the “walk through” the aid station thing at miles 2, 5, 8, 10, 13, 16, 19 and 23. I ran the rest of the time. At miles 19 and 23, I wound up walking about a mile rather than just walking through the station. I was tired but mostly did not want to cramp up. Quads were tight and on the edge of that cramp feeling so I didn’t want to push it. I loved the chicken soup. Cola was nice, too. Orange slices were good. I ate 99 cent bag of potato chips out of special needs bag. I did a couple of Hammer Gels on the run but that was it. No Accelerade. I changed socks at special needs and put on the long sleeve, thin jacket I had in special needs bag. I peed twice on the run. Once when it was light and once when it was dark. I don’t remember exactly what mile markers. My heart rate did not go above 140 and was under 130 for most of the run. After it got dark, I barely looked at my HRM so I really don’t know what was going on for the last 10 miles. Run time was 5:01.

Finish Time
12:51:39

Conclusion
I will definitely do Ironman again. Not next year but probably in 2008. In 2007, I plan on doing Columbia as a Team in Training mentor and TimberMan with my sister who will be doing her first 70.3.

I would like to give a shout out to Chad. He was a great training buddy and is a good friend. KDOG joined us about three or four months into the training and added a different attitude to the “Maverick & Goose Show” that Chad and I were having. The dynamic after she joined us was different and… well… better. Thanks KDOG. I’m really touched by the genuine love you two expressed in your respective race reports. You two should get married and have tri-freak kids.

Speaking of kids… this year was a big challenge for me and my family. I missed the Saturday and/or Sunday day trips with my daughter Jessica Rose. I am grateful that my wife Linda put up with the mornings and evenings alone as I woke up at 4 am to go run/bike/swim and went to sleep at 8:30 pm so I could get up early. Our yard looks like a wreck because I haven’t been home for a weekend in months. It has been very trying on her and I hope that it didn’t do irreparable harm to our relationship. I very much love my wife and know that I have gotten a lot better than I deserve.

But, I’m kind of like Richard Dreyfus in “Close Encounters”. I am drawn to this sport by something inside of me that I can’t identify. Is it ego? Is it pride? Is it a “mid-life crisis”? Is it an addiction? Are aliens sending me some sort of signal? I don’t know and I don’t care.

I think the DC Tri Club is stuck with me… at least for another season. And Ironman? TJ Collins of Silver Spring, MD is an Ironman. That is something that no one can ever take away from me. I DID IT!

On Site - IMFL

2008-10-30T15:04:00.003-04:00

I am on site at Ironman Florida 2008. I wound up flying in to Pensacola, renting a car and then driving down to Panama City Beach. It's a 100 mile drive.

I checked in to the hotel and though the location is great, the room is very pedestrian. To make it worse, the WiFi in my room sucks so I am going to make this quick.

I went to Wal-Mart to load on up food stuffs. You know... peanut butter, carrots, oatmeal, bagels, Odwalla bars and water. I think I have so much water in this room, I should probably build an ark.

This morning, I went for a swim. 7 am practice swim. THere were about 50 - 75 other maniacs out there when I got in the water. 41 degrees at 7 am. Water was 68 degrees. Did 1.2 mile swim in 36 minutes... average HR 138. I did IMFL 2006 swim in 72 minutes. So... I am pretty pleased as that is not bad time for someone who has only swam SIX TIMES since mid-August.

I picked up my packet and was first person in line for that. I am number 1179. Then, I picked up my bike and did a 23 minute ride which covered 7 miles. I went through the expo and bought some hats, cycling gloves and a new gym bag.

I am going to go for a run here shortly. We need to move our cars away from the hotel as they'll need the street cleared for the race.

Just a quick update. I'm here now and getting ready to go.

Flight Foobar

2008-10-29T08:49:00.004-04:00

Well, I'm on hold with Travelocity. When I went to print out my boarding passes this morning, an error message came up advising me to call US Airways. I called. They said, "we have you from BWI to Charlotte... but not to Panama City Beach." Then, they said I had to call Travelocity. "We have you from BWI to Charlotte today. And from Charlotte to BWI on Monday." I had to point out that it is IRONMAN FLORIDA... not IRONMAN CHARLOTTE... So, I'm on hold with them now.

Just another road block on my journey to Ironman Florida 2008. But, obviously, they don't know who they are dealing with here... it is going to take a lot more than this to keep me from reaching that finish line.

BRING IT ON!!! Is this the best you got?!?!?

Trust the Taper

2008-10-28T07:50:00.002-04:00

I swam the 3000 meters on Friday morning and did a 5 mile tempo run that afternoon. I did a light bike ride on Sunday with Jessica Rose and other than that, I've been a slug. It has been rainy and cold the past two days. I was supposed to swim this morning but realized I packed all my swimming stuff (goggles, nose clips and ear plugs) and sent them off to Florida with bike transport on Sunday. UGH. I'm going to try and do a light run and perhaps even ride my commuter bike around a little before I leave TOMORROW for Florida. I'm drinking lots of water, coffee only in the morning and trying to stick to fruits, vegetables and pasta throughout the day. Work and "life" are keeping my mind occupied but I assume once I get on the plane and start making my way down to Panama City Beach, my mind will start to focus on being nervous again.

Stir Crazy

2008-10-26T11:26:00.002-04:00

I'm going a little stir crazy right now. No workout yesterday and I plan on doing a light bike ride in a little bit here with my daughter. Bike transport will be here at 1:30 pm to pick up the bike. Everything is dialed in on the Cervelo. Looks great and is in perfect working order right now. The race wheels are sweet. My bag is packed and ready for pickup, too.

I'm number 1179 at the race. At Ironman Florida 2006, I was number 1166. Hopefully, the higher number won't translate into a higher time. I plan on re-posting my IMFL 2006 race report here this week so be on the lookout for that.

Ready is as Ready does

2008-10-24T22:18:00.003-04:00

Got in a 3000 meter swim this morning. It was 2 x 1500 with a 1 minute rest in between. My calves felt tight the last 750 meters but they never cramped. I did it in 65 minutes. Average heart rate was 122. That was this morning before work. After work. I did a tempo run and though I thought I was going slower, I finished 30 seconds ahead of time last week... but heart rate was 4 beats lower. Go figure. Bottom line... I may not be where I planned on being at this point... I may not be where I want to be... but, I have to conclude that I'm where I'm supposed to be and that I'm ready for what is coming... a week from tomorrow.

I'm going to take my bike in for some final tuning up. it is supposed to rain so I am unlikely to get the scheduled brick in tomorrow. Bike transport picks up my bike at noon on Sunday.

Blue Thunder

2008-10-24T05:53:00.004-04:00

I picked up my bike from Conte's yesterday. I took it for a stroll after work at Hains Point. I don't know if the wheels make a difference but mentally, I felt pretty fast. I wish that the colors of the wheels matched my bike.

I can't believe I'm actually going to post that on my blog.

Bike Tuneup

2008-10-21T21:28:00.007-04:00

I got another swim in this morning. I swam at the YMCA with CB and I did 2500 meters in just over 50 minutes. I did a 1 x 1500 followed by a 1 x 1000. My average heart rate was 121. To be honest with you, it felt pretty easy. The air was very cool and mist was coming off the pool as the heated water touched the cool air. I wore a new nose clip and a swim cap. I'll swim again Friday and hopefully push it up to 3000 meters. Then a last pool swim at the Y on Tuesday and on Thursday, one loop practice swim at Panama City Beach.

I took my bike to Conte's today. They are going to tune it up and put some aero wheels on the bike. I'm getting a pair of Zipp 404s. I've never ridden with aero wheels so we'll see how it goes. I'll try them out this weekend. I need a new cassette and chain, too. I pick up the bike on Thursday. I'm pretty excited. However, I am concerned about the tires going flat and if they can support my big behind. Bike Transport will pick up my bike on Sunday at noon. So, I should be able to get out for a last brick on Saturday and a short ride on Sunday.

I leave for Florida a week from tomorrow. My mind is starting to race. I need to stay busy to keep it from going to NegativeTown.

Desire. Dedication. Determination.

2008-10-19T08:12:00.004-04:00

Everyone who knows me knows that I LOVE the NFL. As a result, my favorite TV network is the NFL Network. The "It's Football Season Year 'Round" channel has been running a series this year called "The Missing Rings". It is about the greatest teams that NEVER won a Super Bowl. There are some heartbreak stories from these teams. I've been learning some valuable lessons from these episodes and highly recommend them to those are don't know a touchdown from a home run.

The show about the 1998 Minnesota Vikings, who went 15-1 and then lost in the NFC Championship game AT HOME, IN OVERTIME to the Atlanta Falcons had an underlying theme that was communicated by their coach, Dennis Green. Here it is:

Desire. Dedication. Determination.

That is what it takes to make a champion. And, I must add for the context of this blog... an Ironman.

Desire
What do you want people to say about you? What is it that you want? I want to be an Ironman. Of course, I already am an Ironman but I just want to make sure there is no doubt. Earlier this summer, I was with a group of triathletes getting ready for an open water swim and it was revealed (not by me!) that I was the only Ironman in the group. That was a great feeling. Being a TWO TIME Ironman... I think that would feel pretty good, too. I have a strong desire to capture that feeling.

Dedication
A lot of people have a desire to be an Ironman. But are they willing to pay the price? And there is a price to pay. Nothing worth having in this world comes for free. Becoming an Ironman requires a lot of sacrifice. Food. Friends. Family. Income. Time. Physical stress. Mental stress. I think it can be summed up in a paragraph I read in a book about the Army Rangers. "There are two kinds of officers... those that are are Ranger Qualified, and those with excuses why they are not. Well, cadet... what's it gonna be? Ranger - or EXCUSE?" In my mind, there are two types of triathletes... there is the Ironman... and then there is the excuse. Is this arrogant? Perhaps... but as soon as I started doing triathlon, I was hooked. And when I found out about Ironman, there was no way I was going to do this triathlon thing without becoming an Ironman.

Vince Lombardi had his own way of putting it... "The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will."

Determination
Life is not ponies and rainbows. It isn't all candy and cake. I have found it to be often nasty and brutish. For two male relatives, it was also short. One died at 44... the other at 52. Life can throw you a safety blitz and you can take a sack... or you can dodge the pressure and complete the throw... maybe even for a touchdown. The true test of a champion is how you handle adversity. The hurdles will come... you need to overcome them.

My personal quest for two time Ironman status has been very different than the first go around. The first time was pretty smooth. This go around... my training partners have shifted throughout the season... I have not had as much time as was allocated in 2006... I was laid up for three weeks... and I feared that I might lose my vision. But, I am determined to reach that finish line. There are still 13 days left to go and who knows what will happen... what will the weather be like? To be honest with you, at this point, I am EXPECTING the unexpected. Am I determined to handle it? I'm envisioning that finish line right now. There is really nothing like it... that I know of.

Mental Game

2008-10-18T07:28:00.003-04:00

I believe that triathlon is much more than simply swimming, biking and running. Nutrition is the "4th Discipline" and then there is the Mental Game. In long course triathlon, you have lots of time for questions to pop into your head.

"Can I do this?"
"Why am I doing this?"
"What did I forget?"
"Did something just touch me under the water?"
"What if I start drowning and the kayakers are looking the other way?"
"How can that gray haired woman with 58 on her calf pass me like that?
"Is something tugging in my calf muscle?"
"Should I have eaten less fried food during this training season?"
"Is my tire going flat?"
"Is this heart rate monitor working correctly?"
"Did I leave the iron on?"

The last one is a joke but this line of reasoning reminds me of a quote I heard recently from a new, good friend. It was also supported by an article I read in this mornings Washington Post about why my Washington Redskins, seemingly on an early season roll, lost last weekend to a winless St. Louis Rams team.

"If your head ain't helping you.... don't use it." - Jim W.

Here is a couple of paragraphs from the article in this morning's Sports section that supports Jim's pearl of wisdom. I believe this piece of sports psychology works for triathlon but can also be applied in my work and personal life, too.

"There's momentum at work, and there's also modeling," Murray said. "You watch your teammate mess up, and you mess up, because for whatever reason you're thinking too much. We need to turn off our brains most of the time to perform well -- not in terms of assignment or technique -- but when you're over-thinking or over-analyzing a situation you interfere with the performance focus.

"When you watch a lion go after his prey, he's not pondering it, he's jumping on it. Over-analysis is good off field when you're developing strategy and goals and getting yourself ready for an event, but once the event begins you should be on autopilot. Getting over-conscious is a precursor to choking. When we start to become aware and analyze our own behavior it's almost like being observed. Rather than stay in a non-self reflective moment, you start to over-analyze things so much you trip on yourself.

Is Swimming Overrated?

2008-10-17T08:06:00.006-04:00

The last time I swam 2000 meters or more was on Friday, August 15. It was at the Greenbelt Aquatic Center. I remember pushing it pretty hard that night and I swam 4 x 500 meter sets, with some drills. Total swim time was 40 minutes.

Today? 2000 meters in *42* minutes. I did 2 x 1000 meters and felt fine. I swam in the outdoor pool at the YMCA. The air was cool and it felt very refreshing. I was not gassed at all when I finished and I feel very spry in anticipation of my lunch time tempo run scheduled for today.

This begs the question... is swimming overrated? I mean... I had two months off of swimming. I have done (2) 1500 meter sessions since coming back. I ran over 17 miles Wednesday, rode a bike 30 miles yesterday and was able rip off a 2000 meter swim in essentially the same training time as when I was in peak training shape back in August.

The Longest Run

2008-10-15T08:24:00.003-04:00

Well, that was nice. Just finished a 17.5 mile run in 2:43... average HR of 128. I got a late start because I couldn't find the chest strap of my HRM. When I finally got out the door, it was already 5:15 am. For the first hour, I only saw two other people on the trail and they were walking their dogs. I met up with CB on my side of the Beltway. It stayed dark for another half hour. We didn't push the pace but it was constant. But, this was it... next week... 10 or 12 miles only and then that'll be it until Ironman.

I managed to swim after work yesterday, too. I swam at the LA Fitness pool, as a last resort. I couldn't get up early for the YMCA swim and tried to break away at lunch but couldn't make it happen. I swam for 32 minutes without a stop, so I felt good about that. However, I really don't like that pool and was there only because I didn't have another choice.

Tomorrow, I'm going to do a little bike ride but it is now official.... I am starting my taper.

The Last Long Ride

2008-10-13T08:09:00.004-04:00

I got in a 95 mile bike ride yesterday. Capitol Hill to Sugarloaf Mountain and back. Was accompanied by KDOG and Chad. Chad, of course, raced ahead of us and we pretty much followed him by 5 - 10 minutes throughout the ride. It was chilly early but warmed up and was a beautiful day. We didn't stop at the top of Sugarloaf... simply rode up and down, stopping only at the bottom for a porta potty break and refill on water.

At mile 56, we were going through some cornfields and horse farm country... north of Poolesville but south of Dickerson... I was riding by a field of horses and was in a clearing of sun drenched road.... I noticed that I was grinning ear to ear. Definitely a good time...

until River Road. There are about 8 rollers over a 15 mile stretch that drain me every time I ride them. I managed to not fall too far behind but was definitely ready for the ride to end by the time we got to Falls Road. The last 20 miles are always easier than miles 60 - 80. Psychologically, it is comforting to know that the end is near.

Overall, I believe "I'm there". This is the 5th time I did this ride although the first time since August 3. My pace was 17.17 MPH but my average heart rate was only 133. I should be fine for IMFL... which is now less than three weeks away. In fact, the Athlete Guide is already posted on the web site. I think they assign bib numbers on Thursday. So, I should know my number by this weekend.

TJ Gets Wet

2008-10-10T07:39:00.002-04:00

After an eight week absence, TJ returned to a pool today. I got in 1500 meters in 30 minutes. I swam 3 x 500 meters. No drills... just freestyle. YMCA Silver Spring outdoor pool was the venue and it felt pretty good. I worked out a deal with the pool manager to use the pool about 6 times before I go to Florida. Believe it or not, Ironman Florida is three weeks from tomorrow.

Swimming in the pool gives me a different thought pattern than running or cycling. Although I have to count laps, I'm not looking at heart rate, cadence or watching out for scenery. This morning, I was thinking about the race and what my strategery would be on the course. This is still coming together, but I think I have a clue now how I'm going to do the course.

I rode my bike yesterday at lunch and was out at Hains Point with Mayor Adrian Fenty and his crew. They are stallions and I was doing all I could to hang on to their wheels. Then, a mechanical problem cut my ride short but fortunate I was able to take it over to Conte's and got it fixed in advance of my two rides this weekend.

Today at lunch... speed run with my running buddy from work.

Confidence Course

2008-10-08T08:11:00.001-04:00

Feel a little better this morning. A 16 mile run in 148 minutes at an average HR of 136 can do that for you. I"ve agreed to swim on Friday morning this week. We'll see how it goes.

Feel the Fear... and Do it Anyway

2008-10-07T19:31:00.005-04:00

Dr. Vu has left the choice in my hands. My eyes look great, he says. There is still debris in the vitreous gel of both eyes but only surgery or time will clear that up. The retina is re-attached and holding fine. Tears are closed in both eyes and healed. So, he said, the choice is yours. I am cleared to swim. He said, "would you regret if you did it and the retina detached again?" I thought to myself... if I DIDN'T do it and the retina stayed attached, I would always regret it... I would always wonder if I could have done it.

The doctor did say that I could do NOTHING and still get a detached retina. It is absolutely not related to physical activity such as swimming, biking and running. If I was playing football, lacrosse or boxing, that would be a different story. But he made it clear... even if I don't do anything... it could still happen again. We set another appointment for December and he sent me on my way.

So, now the ball is in my court. And, as I said earlier, I believe I would regret NOT starting the race. Readers of this blog know that I have worked extremely hard this year, sacrificed a lot and spent a lot of money. I don't get this close to a goal and not try the final push to attain it. So, I'm going for it. I'm going to do Ironman Florida 2008.

So, here is the rub.... I have not done any swimming since August 16. Today is October 7. The race is November 1. I wanted to get a swim in today, but life got in the way. My swimming was weak this year already up to mid-August. Additionally, I was teed up to do a 100 mile + bike ride on Sunday and I pulled out after 58 miles. I DNFed the training ride. I was sore and tired and quite frankly, was somewhat demoralized. FEAR was creeping into my head and telling me YOU CAN'T DO THIS... WHO ARE YOU KIDDING? I had a ton of excuses in my head... but none of them were good or valid. I DNFed. PERIOD.

Triathlon, especially long distance triathlon, is not just about swimming, biking and running. It is also about MENTAL conditioning and then nutrition plays a big role, too. But, that mental thing is critical. And, the past 48 hours... my mental attitude has not been positive. I have a lot of fear right now.

Tomorrow morning... 16 mile run. I plan on biking on Thursday and I have got to swim here at some point. Perhaps Friday will be the day. Saturday brick and Sunday... 100 mile Sugarloaf Mountain ride. Feel the fear... and do it anyway.

Edit:
If you were looking for a blog that did not express true feelings, then you are in the wrong place.

What Do the Readers Think?

2008-10-06T16:10:00.002-04:00

OK... my doctor has left the choice in my hands. Should I do it? Or, should I not do it?

Retina could detach if I didn't do anything at all. Training and participating in an Ironman *could* make it detach, too.

So, what do you think?

I have been cleared to swim. I can start swimming again. Have not swum since August 16.

D-Day

2008-10-06T10:33:00.002-04:00

D stands for DECISION. I am meeting with Dr. Vu at 2 pm today and a decision will be made regarding my status for participation in Ironman Florida 2008. Honestly, I am a little nervous right now and am trying to keep my mind on work to occupy my thoughts.

It's out of my hands right now and... well... more will be revealed... stay tuned.

One Month

2008-10-01T08:08:00.002-04:00

Ironman Florida is one month from today. The future is still unclear but I have faith that everything will come into full view soon. I'm planning to succeed. This was evident by my 15 mile run in 137 minutes this morning Average HR was 134. I went a little longer than I wanted but my running buddy, fully recovered from her nearly terminal illness (inside joke), took me on a little detour through the woods of Wheaton Regional Park. Then we beat feet up a couple of hills along Kemp Mill Road. It was joyful.

The first 50 minutes of the run I was alone and in the dark. I did bring my light with me today. There were other runners out there and you could see them by the various lighting configurations they had. I thought to myself that it was sort of like "Close Encounters of the Third Kind". All these celestial bodies passing each other with blinking, flashing and often colored lights. It made me smile.

Failing to Prepare is Preparing to Fail

2008-09-30T21:01:00.013-04:00

A few items to note...
1. I went on another epic ride with KDOG and Chad on Sunday. I had a blast. I did comment at about mile 54 that "I'll be happy when this is over but I'm just glad to be out here." We rode through a couple of rain showers and of course hit all the hills. I can't write better description of the ride than what is found here.

Bikes ready to roll

2. My brick on Saturday consisted of a faster bike and run pace. Very nice. I appear to be improving my speed while my heart rate continues to drop. Slowly getting back into shape.

3. I took yesterday off as I definitely had sore legs. I lifted weights today but workout was cut short as I have some soreness in my right wrist and also in my right arm just below my shoulder but above my bicep. It's not muscle soreness but more like joint or tendon pain.

Lastly... nothing like beating those damn Dallas Cowboys in Big D! Loved every minute of it though it was touch and go at the end.

How TJ felt about the Dallas Cowboys when he was a child.

JC: "Tony, I guess you're my punk biotch now." TR: "Anything you say, boss."

Bubble Boy No Longer

2008-09-29T07:55:00.003-04:00

The bubble in my eye is gone. I'll miss it. But, good riddance. Saturday and Sunday I wore my contact lenses for the first time on my respective bike rides of 41.5 and 73 miles. It was a good thing too, as it rained both days. Very soggy and humid weekend. I felt really good, especially as the rides progressed and I believe I was stronger towards the end of each ride. This coming weekend, I'm going to push it up to 100 miles and I have a 14 mile long run on Wednesday.

Yesterday was the first day that Chad, KDOG and I trained together since August 9 at Deep Creek Lake. Chad was dropping us on the ride that day and KDOG and I each having extended time off from training only widened the gap in his favor. He dropped us with relative ease and I suspect was going at least 2 mph faster than each of us when we were at top speed.

I see the doctor a week from today and I'll be lobbying harder than Nancy Pelosi in order to get cleared to swim again. Though I still have some blur and spiders, I just can't see how I can be held back from competing on November 1. Stay tuned...

Mr. Magoo

2008-09-24T12:50:00.004-04:00

I have to get a light. Sunrise isn't until about 6:30 am now and if you're getting in a long run before work, you'll be running in the dark without a light. To top it off, I'm running with glasses as I am not wearing my contact lenses yet. So, it's dark, my glasses are foggy, and I don't see too good right now to begin with. I'm like Mr. Magoo out there.

Ran solo this morning as my Wednesday running buddy caught a cold. She said she was kissing strange guys again. Thank God for the iPod. My Shuffle has been on the fritz lately but I revived it last night and wore it on today's run. I ran silent for about 20 minutes but kicked out the jams for the balance of the run. Got in 12 miles in 107 minutes. Average HR was 141 which is still a little high.

Back in 2006 when I was training for IMFL, I used to run with Chad and KDOG. We were like a little train because Chad had a BIG LIGHT and we would just follow him in single file. I have a little bike light I can use and we'll see how it works out on next week's long run. 14 miles next week.

Duathlon Training

2008-09-23T08:00:00.009-04:00

Training in two disciplines continues. I broke the 50 mile barrier on a bike ride Sunday and did my first brick since being "back" on Saturday. I trained with KDOG over the weekend as Chad was in Vegas at a bachelor party. She's just getting back into training too as she was in Africa for a couple of weeks. I think she was nervous about being able to keep up but obviously didn't have anything to worry about as she dropped me on both River Road Sunday and Massachusetts Avenue both Saturday and Sunday. We did all the hills on the MacArthur Blvd. route both days. I believe it was good training for me and my heart rate continues to fall each time I go out.

I've mapped out a training plan that takes me to November 1 and today will be a rest day in prep for the truncated, action-packed 45 days that lay ahead of me. I am going to comply with Dr. Vu's orders that I not swim but I am anticipating that I will be able to swim after our appointment on October 6.

The bubble in my eye continues to shrink, though it is still there. Additionally, vision in my right eye appears to be constricted, especially with peripheral vision. In fact, it almost got me hit at the intersection of MacArthur and Arizona as I thought the intersection was all clear and I rode into it at 21 mph... only to THEN see a car coming from the right. I have a slight blur in the right eye and some "spiders" or floaters that sometimes lead me to believe there is a bug crawling on the wall or my desk... when there isn't.

I was talking to a friend of mine after being back into a training regimen. I was telling her that I was cycling and running again. Regina asked me how it felt to be on a bike again. I thought about it a minute and the only word I could come up with as an answer was... FREEDOM. That is what cycling feels like to me... FREEDOM.

Two of Three Ain't Bad

2008-09-14T10:45:00.006-04:00

Do you ever speak in public? Do you use an icebreaker to get your talk going? One that I use is as follows...

"I learned about speaking in public from my Mema. She taught me to stand up to be seen, speak up to be heard and shut up to be appreciated. So, two out of three ain't bad."

What relation does this adage have to triathlon and Ironman training? As my doctor has cleared me for cycling and running, but not for swimming, I've been back in training mode with two of the three triathlon disciplines. Last Saturday, September 6, I ran for the first time since August 17. I essentially had three weeks off. It was rough as my heart rate was high though my pace was slow. I was encouraged by my first cycling adventure the following day, however. Though I did tire quickly, I didn't have much of a problem covering 29 miles in 96 minutes. I purposely took a hilly route, too.

Yes, my first ride after being off ended at the liquor store.

My eye was ok although it was kind of like a snow globe. The running kicked up a bunch of black dots that circled around in my field of vision. I still have the bubble in my eye though it does continue to shrink. It seems like over time, little bubbles break away and then they dissolve into my eye.

On Friday when I was running, I resolved that I believe I can do Ironman Florida on November 1. I felt good on the run and that good feeling was only surpassed on my run this morning. It was hot and humid this morning but I was able to do a negative split and I was really trucking the last three miles. I really felt strong as I did on yesterday's "Hills of the Bay" ride. Yesterday, my fellow riders couldn't keep up with me and I caught and passed a group of people who appeared to be serious riders.

The way I look at it, swimming is only 10% of an Ironman. I know I could swim 2.4 miles at the drop of a hat. It might not be fast but mentally, I know I can get through it. I also believe that I am intelligent enough about this sport on how to get through it without blowing myself out for the bike and run. And, if I'm training for bike and run these last six weeks, with my current fitness base, I believe it is still possible to not only finish an Ironman, but to hit my 12:15 goal time.

The only hang-up to this plan is that I am currently not cleared to swim and my doctor has recommended that I *NOT* do Ironman Florida on November 1.

My next doctor appointment is October 6. At that appointment, I will speak to the doctor and we'll know once and for all if I'm on for IMFL this year or not. I'm not willing to give up on it and I am going to train for cycling and running in the mean time as if it is a go.

I do have to map out a training plan for these next 45 days. More on that later.

We've got clearance, Clarence.

I Love America

2008-09-11T21:55:00.004-04:00

I have only been to one other country and it was on this continent. So, maybe I don't know any better. But, I love America. I am proud to be an American. And I am grateful for the men and women in uniform who served and are serving my country.

“The cost of freedom is always high, but Americans have always paid it. And one path we shall never choose, and that is the path of surrender, or submission.”
- John F. Kennedy

Progress Not Perfection

2008-09-06T08:51:00.004-04:00

Great success. Dr. Vu was very pleased with progress. He cleared me to begin cycling and running again. I can't run real long (his quote was, "don't run in a marathon or anything like that") but I can start to run again. He did not give me permission to swim yet. My next appointment is set for October 6, so he won't see me for another month. The good doctor recommended that I not do Ironman in November. I intend to follow his recommendation but I'll put it right out there... I am not giving up on the concept yet and will reserve judgement until our next appointment. However, I will not swim until he clears me to do so. I forgot to ask him about lifting weights so I'll be sure to ask him that via telephone. This includes core workouts, too... don't know if I'm cleared for that and will ask via telephone. I can now sleep on my back again.

I drove a car yesterday for the first time since August 19. I still have a bubble in my right eye, as reported yesterday. The vision is still very "dirty" in that eye, too. Blurry with floaters and little black dots. My right eye is essentially as it was before August 19... there is a small "blur" dot that moves around and a couple of "spider leg" floaters near the top of my field of vision in that eye.

I have been off physical activity since August 17. 19 days without a workout. 8/18 - 9/5 on my workout log reports those days as *OFF*. I did do a great deal of walking last week and my intention is to do something today. I don't know if it is going to be a run or a cycle. It may have to be indoors. Tropical Storm Hanna is coming up the coast and we have a great deal of rain coming into the area. It is going to rain all day and get windy this afternoon.

Lessons learned...

- I've never been through something like this before. Going through a medical emergency puts a lot of perspective on life.
- Friends and family that are with you when things aren't going well is a really big deal. Thanks to everyone for your love and your prayers/positive karma.
- If something is wrong with you, don't wait... go to the doctor right away.

Something I already knew is how things have a way of working themselves out. On Sunday, August 17, I was signed up to do Patriots Half Ironman on September 6 (today). I was talking to my dad on the phone that Sunday and he told me he was going to be sworn in as a judge on Friday, September 5. This put a big crimp in my plans for that (this) weekend. This eye thing came up which forced me to withdrawl from the race and then Tropical Storm Hanna appeared and cancelled the race anyway. I take my plans to God and he just laughs. I can hear him say, "Be still my child, do the next right thing or at least avoid doing a wrong thing, and I will take care of you. You have nothing to worry about. It will all work out." It always does. Every time.

Reminds me a couple of lines of dialog from "The Godfather", my favorite movie.

Don Corleone: Well, there wasn't enough time, Michael. There just wasn't enough time.
Michael: We'll get there, Pop. We'll get there.

In a Holding Pattern

2008-09-05T07:52:00.002-04:00

Here is the update on my health status:

- My retina is re-attached.
- The tears have been closed.
- I still have a gas bubble in my eye, although it is slowly being absorbed into my eye.
- I still have floaters in both eyes and my right eye has blurry vision and black dots in my field of vision.
- The doctor has not cleared me to drive a a car.
- I have not done any training since August 17 and have not been cleared to do any physical activity at all, other than walking.
- I have a follow-up doctor appointment today at 1 pm.

So, I am in a holding pattern at this time. I have done a great deal of walking this week. I've walked at least 30 minutes each day this week. I have also been stretching every morning. At today's appointment, I am going to ask if I can be cleared to ride a stationary cycle and also if I can do "running" in a swimming pool.

I was signed up for the Patriots Half Ironman, to be held tomorrow in Williamsburg, VA. I had to cancel my registration last week. However, it appears that the race is going to be cancelled anyway as Tropical Storm Hanna is threatening the Mid-Atlantic region starting late tonight, early tomorrow. So, even if I was healthy, I wouldn't have been able to race this weekend, anyway. Funny how things work out that way.

Gratitude

2008-08-27T22:13:00.001-04:00

I returned to work today. It felt good and kept my mind off all the eye surgery stuff (and politics!). I did get tired towards the end of the day and have just chilled out since I returned home. While laying on the couch at home, I gave some thought to the events of the past week and I kept coming back to one word... gratitude. I have so much to be grateful for... even if I never get to participate again in the sport that I love so much, triathlon, I have gotten the opportunity to participate in over 20 races in 5 full seasons of training. That's a lot of miles logged... I've had more than my share already. I am and always will be an Ironman, even if I never swim, bike or run competitively again.

Top 10 Things About Losing Your Sight

2008-08-23T20:59:00.003-04:00

From TJ's perspective... Top 10 Things about Losing Your Sight....

10. Great parking spots at the mall.
9. You no longer have to take a turn as the designated driver.
8. Tourists no longer stop you and ask for directions.
7. No more bike rides over Big Savage Mountain.
6. People don't make fun of you because of how poorly you dress.
5. You always wanted to be like your grandfather.
4. Think of all the time you save now that you can't watch TV!
3. Senses of touch, taste, smell and hearing are greatly enhanced.
2. Something stuck in your teeth... and you don't care.
1. Cruising chicks in sporty designer eyewear.

Follow Up Doctor Visit

2008-08-22T22:12:00.003-04:00

The surgery performed on the right eye looked good. Dr. Vu was pleased by the response. Retina is reattached and the tears have been stabilized such that fluid can't get in behind them to detach the retina again. It is likely I'll still see the "spiders" as he didn't clean out the junk. That would require surgery in a hospital. As the blood dries up, it'll clear my vision and should take another week. He said I was lucky... if I had let this go a little longer, I might have completely lost sight in my right eye.

So, we agreed to do the left eye today. The procedure he did was called cryopexy. It freezes the tear so that fluid can't get behind it and cause a detached retina in the left eye. Here is description from Wikipedia.

He says that it'll take a week for the left eye to feel better as it is swollen, has blood in it and has restricted vision now. I go back on Friday for a follow-up. Hopefully, all will continue as it has so far and I'll continue to respond positively. In the meantime, I have very restricted vision, have to take Advil to relieve discomfort and I have to sleep in an upright position.

Bottom line... I'm out another week... at least. But, I fully intend on starting and finishing Ironman Florida. This is just a speed bump.

Down... But NOT Out

2008-08-22T12:09:00.000-04:00

Houston, We Have a Problem

2008-08-20T15:03:00.006-04:00

OK, the diagnosis is in. I have a detached retina in my right eye, two retina tears in my right eye and a retina tear in my left eye. IMMEDIATE surgery on my right eye was required yesterday because the doctor feared that delay would result in losing sight in my right eye. More about retina detachments and tears can be found here and here. The surgery I had yesterday is called Pneumatic Retinopexy.

Therefore, I have to sit (and sleep) propped up with my head in an upright position, looking forward. I cannot go into work and I certainly can't workout. Of course, this is happening at a bad time. We are in a crucial time at work. We are reloading and in essence, operating in startup mode on a couple of major projects. I am also at peak training time for Ironman Florida, as readers of this blog already know. My family like having 100% of me around, too. So, the timing really sucks.

But, at least we know now what was wrong.

HydroTail

2008-08-17T19:47:00.004-04:00

I was just pulling away from home, took a right turn on Worth and was coasting down the hill when I hit a speed bump and heard a crash. I had already had to go home before because I forgot my heart rate monitor. I was thinking... what the f**k is it now? I looked back and saw portion of the hydrotail that holds the drink laying on the ground. I stop, circle back and pick it up. Dang if the thing didn't just break off. I don't know if it was cracked already or what. But, I'm going to complain to All3Sports, where I bought it. You would think that it is supposed to hold up to jostling.

UPDATE (8/18/2008 12:53 pm): Both All3Sports and Beaker Concepts have gotten back to me today already via email. I believe Beaker is going to replace the device as it is still under warranty. I have changed the name of this post as I think that I may have been a little harsh with my HydroFAIL title.

Weekly totals are creeping up. Next week will be a big one, too. Really long run. Century ride. Annapolis 10 Miler all on the schedule next week.

The Brick

2008-08-17T13:26:00.003-04:00

The training staple... two disciplines in a row in one workout. Today, it was the long bike and then short run. I like to do this workout early... but when today's alarm went off at 5:15 am, I was like, NO WAY. I was up late as JR had a sleep over last nigth and they were up until around midnight.

So, I finally clipped in at 9:30 am. I pulled away from home and remembered I didn't have my HR strap on. So, I went back and got it. Then I pulled away again. Then, my Hydrotail fell off. Seriously... the part that holds the drinks just broke right off. More on that in another post. So, I went back home and regrouped and I took some photos of the damage. I finally clipped in again and it was 10 am. The time delay kind of goofed up my nutrition build and also my mental preparation.

The ride turned out to be 46 miles. I went out north and west again. To Kemp Mill, Colesville, Cloverly, Ashton, Sandy Spring, Olney and then Brookeville. Honestly, i did not feel very good on the bike. I think I need to take a couple of days off. It didn't help that it was sunny and about 88 degrees. Fortunately, it is not too humid. But, my mind started playing tricks on me like, "cut the ride short... don't do the run... pull into Starbucks and have an iced latte."

I would have liked to have gone longer than 46 today but the late start kind of killed that. I get to take JR and her friend to Port Discovery up in Baltimore today, and I can't make them wait forever. Two hours, twenty five minutes for a 19 MPH average. Average heart rate was 138.

When I returned home, I transitioned into running gear, grabbed a cold bottle of water out of the fridge and started running. I took my top off so I ran in just shorts, socks, shoes and a hat. This workout today was definitely uncomfortable which is probably a good thing. It'll make me stronger. I ripped off 3.5 miles in just over a half hour and the run HR was 149, so I was definitely working it.

I am going to post later today about the Hydtrotail and also my weekly total. I think I'm going to chill tomorrow and Tuesday was I have the LONG run on Wednesday, a Century ride on Saturday and then the Annapolis 10 miler on Sunday. Wacky, fun stuff.

Lastly, I have told a couple of training buddies about this... I've had something weird in my left eye for over a month now. It is like a"floater" but it is always there. Well, this past week, it showed up in my right eye and it is much bigger. It is definitely obstructing my field of vision. And, then yesterday, this "field of dots" has showed up too. It is in both eyes. It is like seeing thousands of tiny black spots in my whole field of vision. This is in addition to the "floaters" which are really pronounced in the right eye. So, bottom line... I think I have to see a doctor. I don't want to alarm anyone... I'm sure it's nothing... but better play it safe.

Also... increased swimming my have tweaked out my right shoulder. I feel a twinge in there.

You know what... I'll go ahead and say it before anyone else... it sucks getting older.

The Tempo Run

2008-08-16T09:21:00.003-04:00

Progress is good. This morning, I got a tempo run in before JR woke up. 8.5 miles in 70 minutes... essentially an 8 minute mile pace. Not bad for a 43 year old Clydesdale. Average heart rate was above 150 so I was anaerobic for most of the run. I drank about 20 ounces of water and had no nutrition at all. I had eaten oatmeal for breakfast and had a cup of coffee. Run started at 6:30 am and the weather was perfect.

I am running in a new pair of Air Max Moto's. This pair is red, so they match my DC Tri singlet and Ironman hat. As you know, it's not how fast you run... but how good you look.

I'll run again tomorrow but it will be on a brick workout so only about a half hour run following a 60 mile bike ride.

Volume has picked way up and my body is cooperating, so far. My mind... well that is a different story. I am thinking about working out a lot. You could say I'm obsessed. In fact, I have not been feeling good when *not* working out but having feelings of bliss while I am working out.

Take this morning as an example... I was totally pushing the pace... average heart rate of 153, which should feel uncomfortable. And, at the end of the run there is a 1/2 mile uphill on Worth Avenue. At the top, I did feel a dry heave coming on. But you know what, it felt really good. I'm already thinking about the tempo swim I'm going to do later today and then tomorrow's bike/run brick.

Mentally, I am so focused on this that it is kind of scary. I have to be careful of a letdown or disappointment.

Something else to note is that the food fight continues. I ate General Cho's Chicken at lunch on Thursday. Yes, that's right... I had the General over and it felt good when I ordered and when I was eating it... like soaking the rice in that sauce and gobbling it with a spoon... but afterwards... not so good. My stomach hurt. And then the remorse set in.

The Long Run

2008-08-13T08:21:00.004-04:00

I think this morning's long run was the fastest ever. I did a 15 mile run in 132 minutes. Average HR was 138. It was a solo run that started at 5:20 am. I ran without the iPod for 65 minutes. Then I rocked out for the rest of the run. I went through 28 ounces of water and half a flask of Hammer Gel. I was uncomfortable for the first 20 minutes of the run but then locked in and never felt fatigued or uncomfortable. I was wary of this run after the four two-a-days from Friday through Monday. I totally rested yesterday... no weight lifting, stretching or anything. Got an ok night's sleep and then knocked out the run this morning. I have never run that distance that fast and in fact, my 13.1 mile run at Timberman last year was in about the same time zone.

The long run is so peaceful. It leaves me very serene. It is hard to describe in words the feeling after completing a long run early in the morning. Believe it or not, I can't wait to do it again. Next week... going for 18 miles and will probably take 150 - 170 minutes.

Oh, What a State I'm In

2008-08-11T14:42:00.003-04:00

Maryland is a very beautiful state. Over the past 8 days, I have biked over 250 miles of it. Sugarloaf Mountain... Savage Mountain and now eastern Prince George's County and Anne Arundel County. What a beautiful day, too. Warm but not humid. Sunny but some puffy white clouds. The one thing that complicated my 57 mile solo ride today was a wind coming from the N-NW. On the way out on the ride, it was behind me... on the way back... oh joy. Still managed to knock it out in 182 minutes. Not bad considering what has been going on with workouts the past few days.

I think I'll stay off the bike until Thursday and do an EZ ride down at HP. Going to try and knock out a swim tonight and then call it a day. Nice training block, the past four days.

Breakthrough?

2008-08-10T18:08:00.004-04:00

I saw more deer on my 8.75 mile run today than I did in the 48 hours I was out in Western Maryland. I saw three deer on the run and only two on those crazy bike rides and the run. Chad observed that they have more room to spread out there compared to the little sliver of Sligo Creek Park.

I willingly got in the pool today, too. About two hours after my run, I did 3 x 500 at Franklin Knolls. The pool manager observed that she hadn't seen me in a while. It's nice to be missed but... quite frankly, I am shooting for, "geez... you again?"

My legs felt real strong on today's run. I am thinking that the two rides on SavageMan were breakthrough workouts. A detail I left out was the my average heart rate was 136 and 127 respectively on the two rides. I was doing low eight minute miles (8 and change) and my average HR was still only about 144.

I cleaned my bike this morning, too. Looks nice and is ready for another ride... which will come tomorrow. As I planned at being at Deep Creek through tomorrow night, I am off work tomorrow. So, I intend to get in a 60 - 80 miles, if possible. Still trying to figure out a route and who can come with me, if anyone.

A few more random thoughts from the SavageMan workouts...

1. When we were coming down this descent on Friday, I could see this road off to our left that seemed to go up and up and up and had a few nasty switchbacks. Somehow, I knew when we came to the bottom of the hill that we would be taking a left on that road. Chad called out, "LEFT" and I exclaimed, "I was afraid you were going to say that" anyway. That road... Miller Road.

2. We have a buddy in the DC Tri Club named Guillermo Cabrera. I was musing that he has the best cyclist name in the club.

3. The brick run on Friday was more like a chase. KDOG spotted a path in the woods and, well, she never misses a good opportunity for a trail run. I proceeded to chase her for about three miles and I think one time we actually ran in a circle.

4. I would have liked to swum (is that a word) more in the lake on Saturday. But, the swim was a little disorganized in getting away from the dock and then we didn't really have a set course. Plus, a few of the swimmers were new club members and may have been in only their first or second OWS. I was the only Ironman in the group. That is a neat feeling, by the way.

Savages

2008-08-10T09:19:00.003-04:00

Savage Training weekend was cut a little short. But not before getting in two days of riding the SavageMan Bike Course. I managed to get in a bike/run brick on Friday and then a couple of hours after biking the course Saturday, I got in a half hour swim along the shores of the lake. I had to leave earlier than planned because Ironman training is definitely putting a strain on relationships within my family.

A few random thoughts related to my time up in the mountains of Western Maryland:

1. Deep Creek Lake is very beautiful this time of year. it is cooler than here in the DC area, the terrain is very hilly and the lake lends itself to some attractive open water swimming opportunities.

2. The SavageMan bike course is the hardest bike course I've ever ridden. The first 20 miles are essentially downhill and then the next 30 miles is just murder. On some of the hills I was only going 4 or 5 miles per hour, I had to get out of my bike seat on a number of occasions and often had to weave left and right in order to navigate up the mountains.

3. Two places in particular standout... Westernport Wall and Miller Road. The climbing is the toughest I have ever done. All other hilly rides I have done pale in comparison.

4. A sight I will never forget is on the Westernport Wall climb on Saturday, we encountered DC Tri Club members scattered across the hill. KDOG, Chad and I passed them and I felt pretty good that this was the second day in a row I had done it and managed to scale it both times without stopping.

5. We stayed in a little cabin called the Whitetail. It was very cute. I stayed up in the loft and the hot tub definitely came in handy after the bike rides.

6. My eating habits have regressed. I have been eating chips, drinking soda and even had ice cream on Friday night. I have got to get back on the beam as this is a critical time here and I can't let the diet keep me from reaching my goal.

Silent in Sligo

2008-08-07T07:12:00.002-04:00

The Wednesday morning long run. An Ironman training staple for this endurance athlete. The idea is NOT to put a long run and long bike on a Saturday/Sunday and toast you. Do the long run on a Wednesday and then a long bike on a Sunday. This gives you time to recover and also to get other workouts in between the marathon sessions.

Yesterday, I was heading out for a 12 miler. I was to meet my running buddy at around mile 5 of the run and she would stay with me until mile 11. It was still dark when I got out and it was quiet. Definitely humid, however. I was drenched with sweat 1 mile into the run and was glad I had lugged two 8 ounce Fuel Belt water bottles with me. I would be passing water fountains at Dennis Avenue and Wheaton Regional Park, too.

The meeting point was at Dennis but no sign of the buddy. I slipped into Chad's Chambers real quick to pee and got back out on the path in a jiffy. Still no sign. So, I ran off towards Wheaton as the HR had slipped down under 100. Looked like I was flying solo.

Long, solo runs are actually pretty peaceful. And, there are a lot of deer in Sligo and Wheaton Regional. I saw at least 10 deer, some of them little fawns. I wished I had brought a camera as they didn't run off and I could have gotten some nice pix. It was very quiet save for the distant sound of traffic. Quite serene, actually.

The humidity wasn't much of an issue for me other than the sweat. My shoes got squishy and my arms rubbing against the sides of my chest would make funny sounds sometimes. When finished, I had knocked out 12 miles in 107 minutes. Average heart rate was 136.

I'm heading up to Deep Creek Lake this evening to join in some training exercises. I plan on lifting some weights today and I have GOT TO GET IN A POOL. My swimming is already off from 2006 as evidenced by my swim times at the training tri and the NJ Tri. I just don't know if I'll have time today and I'm unclear on the swimming commitment this weekend at DCL. Everyone seems teed up for biking and running... I don't know if there is the same willingness to get time in the water.

Off Day? There are no Off Days in Ironman Training!

2008-08-05T20:50:00.003-04:00

Well, there was today. And, a good thing too as according to the calendar, I have not had a truly off day since Thursday, July 17. And, I was definitely shelled after the last couple of weeks... even with the NJ Tri taper. Today, I didn't do anything. No swimming, biking or running. No weight lifting. I slept for 10 hours last night.

This weekend is a go for the Savage Training Weekend. I'm heading up Thursday night and then we'll have at least three hard days of training. So, I need to re-charge the batteries.

But, these workouts don't let up... I am doing a twelve mile run tomorrow morning. And, I have got to start finding time to get in the pool on a regular basis. My swimming has been way to inconsistent.

Withering Workouts

2008-08-03T17:17:00.005-04:00

Ouch. I forgot how intense Ironman training can be. I am in a build phase and this week was tough. You can see from the attached that there was very high volume this past week. And, I missed a swim workout. I didn't get in a long swim. That's right... 1500 meters doesn't qualify as a long swim.

Today found me on another epic ride. I rode from my house, met the DC Tri Club gang down at the Washington Monument and rode out to Seneca. Then, Kip and I soldiered on to Sugarloaf Mountain. I felt good for about 60 miles. Then, the suffering began. It was a nice morning but after 11 am it got real warm and the sun was blaring down.

Funny side note... when we were on top of Sugarloaf and resting for a bit. I recognized a family who was walking around... it was the Hunter's from Worth Avenue. They're my neighbors. In fact, their daughter Molly, who is in kindergarten, I idolizes Jessica Rose. Funny to see people out of context.

River Road on the way back was definitely a challenge. Then, Kip and I split at Persimmon Tree and I foolishly chose to ride Bradley Blvd. back into Bethesda. I didn't realize it was just one long three mile hill from River Road into Bethesda. Just what I needed at mile 95. Yuck.

Two bricks this week... bike/run brick yesterday down in Annapolis and a swim/run brick Friday morning. When I was in Annapolis, I bumped into some DC Tri ladies... Julie, AJ and Kimberly. I rode with them for about 45 minutes as they were going back to New Carrollton.

Next weekend is supposed to be Savage Training Weekend up in Deep Creek Lake. I thought I had everything dialed in for this trip but some family issues may prevent me from going... stay tuned.

It's Official!!!

2008-07-31T15:46:00.005-04:00

Here is an email from the race director of the New Jersey Triathlon:

-------------
From: "michele redrow"
To:
Date: July 31, 2008 01:26:37 PM EDT
Subject: Re: 3rd Place Clydesdale

Yes you got 3rd place - but understand it may take us some time to "dig" out the awards but as soon as I do I will send it out to you.

Can you forward me your address?

MER
-------------

I am officially 3rd Place Clydesdale at the 2008 New Jersey Triathlon, the Mid-Atlantic Region Club Championship.

Results

John W. Hobgood, R.I.P.

2008-07-31T12:18:00.004-04:00

The DC Tri Club is sending flowers to Mr. Hobgood's funeral service and we are taking up a collection to donate to the Susan G. Komen Breast Cancer Foundation in his name.

Obituary

WEST WINDSOR - John W. Hobgood, 52, died Sunday competing in the New Jersey State Triathlon at Mercer County Park. Born in Orange, he was a resident of Lawrenceville for 23 years until recently moving to West Windsor. John was a mortgage banker with National City Mortgage for the past 20 years and was vice president of the Freehold branch.

He received both his bachelor's and master's in business and finance from Seton Hall University. He was involved with the Community Development Association Scholarship Committee for the past 10 years. John was also a member of the Montgomery-Rocky Hill Rotary Club for the past 14 years, currently serving as the treasurer, and was a member of the scholarship committee. He was also a recipient of a Paul Harris Fellow.

John was an avid cyclist and a member of Team Journey participating in the "MS 150" benefit ride for Multiple Sclerosis. He was very proud of his substantial fund raising goals he accomplished with this particular benefit. Son of the late John Hobgood Sr. and Lucille Adornato Hobgood; he is survived by his daughter, Ashley Carunchio and her husband Michael of Smyrna, DE; his son, Bryan Hobgood; his fiancee, Carol Stasko and her children, Nicole Mazurick and Jamie Stasko; his sister, Rozanna Cupo and her husband Anthony; a niece, Cassandra Cupo and his extended family of cycle club "Team Journey."

John's funeral will be held 9 a.m. Thursday at Poulson & Van Hise Funeral Directors, 650 Lawrence Road, Lawrenceville. A Mass of Christian Burial will be celebrated at 10 a.m. at the Church of St. Ann, 1253 Lawrence Road, Lawrenceville. Burial will be in the Lawrenceville Cemetery. Friends may call Wednesday from 6 to 9 p.m. at the funeral home. Memorial contributions may be made to the Susan G. Komen Breast Cancer Foundation, Central and South Jersey Affiliate, 2 Princess Road, Suite D, Lawrenceville, NJ 08648 or to the Montgomery-Rocky Hill Rotary Foundation Inc., PO Box 333, Rocky Hill, NJ 08553.

New Jersey Triathlon Results

2008-07-27T20:51:00.009-04:00

The results are in. I placed 3rd in the Clydesdale Division with a time of 2:31:33. Well, this is still not official as when they handed out awards today at the race site, I was listed as 4th place finisher and someone else got the third place award. Either way, it was still a Personal Record (PR) for an Olympic Distance Triathlon. PR by over 13 minutes. If the web site turns out to be correct, it will the first time I've ever placed at a race. The race was the Regional Club Championship, too... so there were a lot of good athletes there. For the fourth year in a row, the DC Triathlon Club won the Regional Club Championship.

Although this post won't be a race report, it will be a long entry. There are several things I have to write about.

Triathlon Gear

There is so much gear that is required for triathlon. One of my biggest fears is that I'll forget something. And, even though there is all this stuff, it is all necessary for a good race. For the swim you need goggles and a swim cap. I also need a nose clip and ear plugs. For the bike, you need a helmet and bike shoes. I also wear a fanny pack with an extra tube and bike tools in it. I wear sunglasses on the bike, too. For the run, you need run shoes, a race belt for your number and I wear a hat. Of course, you need nourishment, too. Race bottles, gel flasks and I also wear a heart rate monitor.

Funny Story
I get to the race site on time without any problems. I didn't have to sit in traffic and was there in plenty of time. I setup my transition area and then hob nobbed around and chatted with other club members. Then I sent to the porta potty. Then I hob nobbed around some more and then went back to my transition area. A USAT official was standing there and appeared to be looking at my bike. I nonchalantly walked up and he asked me, "Is this your bike?" I replied that it was and then he told me, "well, you're in the wrong rack." Sure enough, I was. If I was number 2041, I would have been in the right rack. Unfortunately, I was number 2401. So, there are like 10 guys standing around setting up their transition areas, witnessing this. I feel like a total boob but turn it into a comedy routine. "Just making sure you guys at USAT are on the ball." I then wear out that I'm growing old and may need help with the swim start time or directions on the course. "I get confused!" It was funny but still... after my fall the day before, I'm starting to get a little worried about my mental faculties.

Swim
This is the third open water swim in a row where I have felt no fear or nervousness. Totally oblivious to any risk. The total opposite of my first three open water swims as a triathlete. Essentially, I panicked each time. Now... don't even give it a thought. My swim cruised along today but the third turn had us going into the sun and I had a very hard time sighting. It definitely cost me some time as I slowed my stroke and also weaved a little.

Bike
I smoked the bike course. It was very flat and there was a little wind but not as bad as yesterday. There were a lot of turns, too. But, I felt great on the bike. I was anaerobic the whole ride. My average heart rate was 162! My average cadence was 97. I was really working it and kept a great pace. The fact that my bike time was only 19 seconds off that of Eric Goetz is very encouraging to me. I know he's still recovering from RaaM and Total 200. My time was only five minutes off that of the first place male.

Run
There is no doubt that I got stronger as we went along. The worst mile was the first. The best was the last. This is very encouraging as this is one area that I've been working to improve. Historically, I have faltered on the run. I want to have negative splits... where the second half of my run is faster than the first. I believe I did that today and I managed to run down some people in my division.

Triathlon in General
I love triathlon. I felt very happy to be out there today. I enjoyed every minute of it. I like the people, especially those in our Club. We have an eclectic group. The variety of the disciplines, the challenge of the clock and the other athletes and all the other idiosyncrasies such as gear, transitions and nourishment, just make it all the more interesting. I LOVE THIS SPORT!

I need to be careful not to rest on my laurels. This was a checkpoint on the way to my A race... Ironman Florida. Progress so far has been right on target and schedule. I need to stick to my plan so that I can achieve my true goal... 12:15 Ironman Florida time.

Live Report from NJ Triathlon Race Site

2008-07-26T15:18:00.004-04:00

This is cub reporter Tj Collins breaking news from the site of the 2008 New Jersey Triathlon. The lake is nice but warm. 86 degree water dictates that wet suits will not be worn during the swim. The bike course is flat, fast and relatively uneventful. Some corn fields and some residential areas. I'm happy to report that I did a test ride with newly minted Ironman Joe Coyne.

Prior to that, I had done a half hour loop and wouldn't you know it... I fell off my bike at the end of the ride. In full view of like thirty people. I had returned from the ride, was riding up to the pavilion where you check in... I was looking at the signs for my race number range (I'm #2401)... as I had taken my eye off the road surface I didn't see the pile of sand that made me come to a halt and fall to my left. I skinned my knee and laid on my back and laughed out loud.

Extremely large contingent of DC Tri Club members are present and on site already. I think a full 10% of the race participants will be DC Tri Club members. Pretty awesome.

Trust the Taper

2008-07-25T05:30:00.003-04:00

"The harder I work, the luckier I get." So said Sam Goldwyn who obviously never tapered for a triathlon.

It is undoubtedly one of the hardest things for the triathlete to do. Cut back on the volume and more importantly, the intensity of workouts. I've done it a couple of different ways... no activity at all... which I don't think worked out too well for me... and the opposite, training as if there was no race on Saturday (or Sunday)... leaving me a little gassed when exiting T2 on race day.

This week, I've been trying to do what I have been told to do. I rode Tuesday, but only for 15 miles. I kept my heart rate in Zone 2, for the most part. Yesterday's run was only about 7.5 miles and the average heart rate was 134. Just kind of trucking along. I lifted on Monday and yesterday. Last nights session left out a couple of lifts so I could keep the session to 35 minutes.

I took a tip I learned from this guy I rode with in Rehoboth on 4th of July weekend. He said on his EZ bike day, he rides his beach cruiser bike. That way, he CAN'T overdo as the bike simply won't let him. I got out my old Schwinn yesterday and rode it to the gym for the weightlifting session. I cruised around the neighborhood and up Sligo Creek Parkway for a little bit before cutting over to LA Fitness. So, I rode for about 20 minutes there and back. I didn't wear bike shoes (or a helmet!) and just dawdled around.

Of course, in my mind, I'm going... "this can't be good. I should have been at Hains Point this morning". "Maybe I can get in 20 - 30 miles Saturday on the bike course in NJ."

Relax TJ... TRUST THE TAPER.

So, here it is... 5:43 am on a Friday morning... I'm heading over to the YMCA for my Friday swim... low volume... low intensity. I'll probably do three 500s and call it a day. Nice and easy. Leave some gas for Sunday.

Murphy's Law of Triathlon

2008-07-24T07:20:00.004-04:00

Recognize this feeling? It's the final week before a triathlon. Your one goal switches from training hard to avoiding a freak injury or getting sick. Household hazards appear out of nowhere. Strangers appear to turn in your direction and cough. Someone wants you to help them lift a heavy object and move it "over there". This is the plight of the triathlete and I suspect it happens to professional athletes, too.

So, Jessica Rose has come down with a virus and has been sick all week. Our nightly "tuck in bed and kiss goodnight" have turned into loud "good night" admonitions from the door. At work. a guy who works for me has been hacking up a lung all week. I won't let him in my office and I've been using a paper towel in my hand before opening any doors around the office. Then, last night, I took Mike W. down to Annapolis for the Sterling dinner and he announces as we pull away from my house that he's had a cold all week! I'm in a car with the windows up, recycling air with a guy who has the sniffles and is coughing!

Evidently, I am destined to come down with something. Normally the way this works is that the night before the race, the sore throat will start with a little sniffle, and then I'll wake up race morning and be achy all over. Great.

The week before Eagleman 2005, I got a sinus infection from swimming in Reston Lake at the Jim McDonnell Lake Swim and was not feeling well at all on race day. Ironman Florida 2006 found me with a crick in my neck. The kind where if you turn your head in one direction, it is uncomfortable and you look funny. Always a joy riding a bike 112 miles with a crick in your neck. And the swim! Of course the position of the sun dictated that I turn my head in the direction of the crick. The Thursday before Columbia 2007, Jessica Rose ran down the steps and jumped on me at the bottom, full force. Her leg jammed into my quad giving me a charlie horse that didn't go away until about three days after the race.

So, today is Thursday. I feel good now but I have a wary eye on events around me. Murphy's Law of Triathlon dictates that what can do wrong, will go wrong. Motorcycle ride, anyone?

Swim Team Banquet

2008-07-21T12:52:00.002-04:00

I'm really proud of the Franklin Knolls swim team. My daughter made her first A meets this year and was a first place finisher in one of her meets. That was a first. The coaches were all great, all of the kids appear to have bright futures and the parents showed their commitment by volunteering and making sure it all happened. Even *I* manned the grill at a couple of meets and cooked for over 150 people in 90+ degree weather over a hot grill and did timing at a couple of meets.

But... golly gee... did the banquet have to be 5+ hours long? Last night, we were at Argyle Country Club from 5 pm to 10:15 pm. My opinion is that if a swim team banquet is longer than a high school graduation that there may be an issue with poor time management. Just my opinion...

Training State Update

2008-07-20T15:57:00.005-04:00

Some people live in a Red State. Some live in a Blue State. I live in a State of constant training. And, here is my latest update. I have had four off days in this past two week period. The Total 200 had a lot to do with that. Additionally, my second tri of the season is a week from today. I got swim sessions in three days in a row. Today, I swam at Hains Point. Swimming there is good as it is a 50 meter pool and it more closely approximates an open water swim as there are less turns. My swimming is slow, I believe... but my endurance is fine. It is very possible that next week we will not be able to swim with a wet suit. The water will be too warm.

I intend to taper this week so don't expect to see high mileage the next time I post an update. I have remained constant with my two weightlifting sessions a week and have also got in two core sessions each week. My diet, although overall has been good, has not been as rigid as would have liked. I really need some help sticking to my diet plan.

Happy Birthday Jessica Rose

2008-07-19T13:31:00.004-04:00

JR turns 11 years old today. She's a great kid. Linda and I are very blessed to have her in our life. I love her more than anything else in the world.

So, that means a lot of activity today. Started off the day with a bike ride. Blowing out the pipes...got in 56 miles in just under 3 hours. We were averaging about 19 MPH on a tough ride. Capitol Hill to Seneca and back. Lots of hills... Mountain Gate, Old Anglers Inn, Esworthy, River Road and Massachusetts Avenue. It was a beautiful morning... blue sky... sunny and not too humid for the ride. Everything is green. Very nice.

It was kind of a strange ride, however. There were six of us, all good riders. But, we got separated out on MacArthur and at one point on Seneca, two of us were going one way and the other four passed by us going in the other direction. That was second time on the ride that I passed others on the ride with me going in the other direction. In fact, we didn't all finish together and to be honest, I don't know if one of the riders made it back or not as I didn't see her after we got on 66 heading towards Hains Point.

When I got home, I took JR and Linda out for birthday brunch. I ate like a horse. We're heading over to the pool now... JR and a bunch of her girlfriends will be there together and we're going to do a little pizza and cake about 4:30. Good times... but I'm worn out already!

Back on the Horse

2008-07-18T07:58:00.006-04:00

Got up early for the first time this week. Went to the YMCA for my Friday morning swim with a training buddy. She was a running a little late so I went in first. The pool is very peaceful in the morning. The lifeguard there did his first triathlon last week... Diamond in the Rough. He made a good time and is now signed up for DiamondMan. Another one hooked.

The swim was uneventful. I did 4 x 500 for a total swim of 2000 meters in about 46 minutes. My body still feels tired. I ran 10 miles on Wednesday in the hot and humid late afternoon. Probably not a good idea. Should have gone out for only an hour or so. I was toasted yesterday and didn't get any training in.

I'm glad I got the swim in and will lift weights at lunch today. Do some core work, too. Don't know what the weekend will bring but I should probably get back on the bike.

Check out what the training buddy rides to Friday morning swim sessions:

Ready for More

2008-07-15T14:25:00.003-04:00

I haven't done anything since Total 200. Well, I cleaned my bike. I bought a new computer, too. A Blackbook... a Black Macbook. Very nice.

But, no training. For two days, the stage has been dark. However... just now after lunch today... Tuesday... I have started getting the urge again. I have my gym bag with me. Perhaps a swim and weighlifting session after work. Definitely on for a run tomorrow morning. And... back on the bike Thursday morning down at Hains Point. I got some chafing in my nether regions from Saturday's ride but it has dried out and I think I'll be fine back in the saddle.

I know... TMI... at least I didn't post a photo or video!

;-)

One Day, One Ride, 200 Miles

2008-07-13T18:57:00.003-04:00

Ben Hur. The Godfather. Apocalypse Now. Hollywood is known for its epic motion pictures. Eric Goetz should be known for putting on an epic bicycle ride.

On Saturday, July 12, I rode a bicycle from Capitol Hill in Washington DC to Point Lookout, MD... located at the confluence of the Potomac River and the Chesapeake Bay. I then rode my bike back to Capitol Hill. Round trip, I came up with 202 miles on my bike computer. Ride time was just at 10 hours. There is a lot more to the story, however.

To put the ride into the context of this blog, consider the following. I wanted to do this ride as some of my friends were doing it, they had done it in the past (so I felt left out), I wanted to use the preparation for it as motivation for training and I wanted to push my limits, again. So, on all counts, the ride was a success. It was certainly an adventure, one I will never forget.

Lessons learned...

1. Always bring a credit card with you on such a long ride. You figure I would have known that already, as I often do that, even on mere 50 miles rides. Yesterday, I had $20 cash on me and I needed $68 more.

2. Nutrition is as important as riding fitness. I nailed my nutrition and was comfortably able to make it through the ride. Others were not so fortunate. I discovered a new product that I'll begin using. At mile 150 of the ride, I started cramping. I took some Endurolytes at the next rest stop and was without cramps the rest of the ride.

3. Knowing how to work on your own bike can save you time and money. I got two flats on the ride. Being a boob when it comes to bike mechanics resulted in me losing time on the ride and also money as I had to pay others to do for me what I couldn't do for myself.

Total 200

2008-07-11T08:51:00.003-04:00

Capitol Hill. To Point Lookout. And back. 200 miles. In one day. On a bike.

Total 200 is tomorrow. By this time tomorrow, I'll probably have gotten 40 - 50 miles in already.

More will be revealed...

Diet

2008-07-10T15:55:00.003-04:00

I weighed myself at the gym today. I am down to 196 pounds. That is the weight I was at for Ironman Florida 2006. Readers of this blog know that I'm looking to get down to 190 pounds. So, I only have 6 more pounds to go. Started this out at 214.

The results of the weigh-in were surprising as 4th of July weekend was a no holds barred eating fest. I had it all... pizza, fries, chips, desserts, whole milk latte's and probably a case of diet coke from Wednesday through Monday. It all started at the swim meet Wednesday night as I was working the grill. I think I had three cheeseburgers and a hot dog.

When I went to work Monday, I was planning on getting back to normal. However, yesterday, I had a major slip and ate steak & cheese sub at lunch with a plate of fries. Then, last night at the swim meet, I had another burger, some pizza and more fries.

A brief word about last night's swim meet... Jessica Rose was in 1st place for 9 - 10 year old girls in the 50 meter freestyle. I am very proud of her but am concerned... she'll probably be swimming faster than me by next summer.

But, I digress. I was very happy when I stepped off the scale today... now I just have to stick to my diet routine. I'm looking to get through Labor Day without any more slips... no pizza, chips, desserts, latte, fries, soda or other unhealthy trigger foods that can leave me short of my 190 pound goal.

Bug Light

2008-07-07T12:03:00.003-04:00

On Thursday of last week, I went down to the lifeguard station and asked if there were any organized open water swims planned. They referred me to the Rehoboth Beach Running Company for more information. So, I walked up there and got to talking. There was going to be a swim on Friday at noon and there was going to be a brick that evening. I decided to do both and said I'd be back ready to clip in at 5:30 pm that evening.

When I got there, it appeared several other tri geeks were "in the know", too. About a dozen of us were there and headed out. After the ride, we returned to the shop and started to transition for the run. A young woman was kind of spacing around the store and we got to talking. She was peeved that she missed the ride but expressed interest in a run. Turns out, she had just got into town from Charlotte, NC and had her running gear in the car. She changed real quick and we headed out.

Kelsey (the girl from Charlotte), Mary Beth (owner of Rehoboth Beach Running Company) and I set out at a fast pace for a half hour run. Getting to talking, Mary Beth let it slip out that she was doing Ironman Florida with her husband this year. Small world, huh.

Then, on Saturday's ride, I caught this guy on the ride who was obviously a triathlete (the tricked out Orbea, one piece tri suit and really fit physique were the dead giveaways). We got to talking while making a quick water stop and he's doing Ironman Florida, too. He had done Ironman Louisville last year so this is his second Ironman. Guy's name is Brandt Chi. Strong rider but an even better runner. We might hook up again later this year for some training time together.

The point of this post is that long bike rides, open water swims, running stores... these are like bug lights for triathletes. We all seem to congregate around these activities and make connections.

Training Update

2008-07-06T19:01:00.003-04:00

I just finished my highest volume of biking in a single week in this training season. This was planned as the Total 200 is on Saturday. I'll probably only bike one day this coming week, on Thursday, as I taper a bit for what is to come on Saturday.

I also completed my first Open Water Swim of the season. Friday, we swam in the ocean for about 40 minutes. I swam against the current so it was a good exercise. I felt very comfortable and had not nervousness at all. I was swimming very strong and felt good in the sleeveless wet suit. The swim also came after a 60 mile bike ride, so it was a brick workout.

Last week, I completed my longest run of the training season, too. 14.5 miles on a solo run. My two other runs were part of brick workouts while down at the beach.

So, I'm definitely dialed in on the training. Right where I am supposed to be. The rest of the month will bring some work to prep for Total 200 and the New Jersey Triathlon. It's a flat course and I've been kicking around the idea of trying to break 2:30 on that course. I think it's possible... if I did a 70 minute bike, 50 minute run that would give me another 30 minutes for the swim and transition.

If there is one thing that I've learned... ANYTHING IS POSSIBLE. The body can do so much more if the mind will just let it.

Sense of Accomplishment

2008-07-06T18:43:00.002-04:00

Is this you? You've done laundry, completed several items on your "honey-do" list and completed other necessary tasks. But, you still feel like you haven't done anything. Because you haven't gotten a workout in yet. Does this describe you?

It happened to me today. I was supposed to ride with Chad and KDOG this morning. Even left the beach a day early to go out on a ride with them. However, Jessica Rose and I wound up leaving the beach about 8 pm. I was toast from all the training since Wednesday so I got a quad venti latte for the ride. We got home at 10:30 pm and I unpacked and all that stuff, finally turning in at 11:30 pm.

Then I lay there and waited for sleep to take over. I waited until 4 am. Seriously. I tried everything... reading, eating, watching TV, counting sheep... and nothing.

So, when the alarm went off at 5 am, I missed it. Chad texted me at 6:41 am... essentially saying, Where are you? Somehow, the Blackberry vibration awoke and I was able to respond with a, "I'm not going to make it."

I slept until 10 am after that. I was still toast from all the training this past week so I proceeded to get a bunch of stuff done. Laundry, washed dishes, cleaned, took care of some finances and other stuff.

By 2 pm, I was feeling like the day was getting away from me. I really felt like I hadn't done anything at all, even though I had in fact done a lot. I was itching to get out on a ride and texted some training buddies to see what was up. Nobody could join me.

So, at 2:30 pm, I clipped in and set out myself. I got in 48 miles in 2:23 with an average HR of 136. I did a ride I've never done before... out to Colesville, up New Hampshire Avenue to Ashton, out 108 to Olney and down Fieldcrest to 124 and Gaithersburg. It was essentially an out and back.

When I returned home, I was like, whew... now I've done something with my day. A tremendous sense of accomplishment.

DC Tri Club Training Tri Results

2008-07-06T13:41:00.003-04:00

Here are the results from the Training Tri held on 6/21/2008.

Flat and Fast

2008-07-05T23:17:00.003-04:00

Just back from the beach. Rode three days in a row. Brick on Thursday evening. Long Ride Friday morning. This morning, I was just going to pop out for a bit with Jessica Ann and Gary but wound up doing 40 miles in under 2 hours. Picking them up and laying them down.

Highway One in Delaware is perfect training for Ironman Florida. Flat and fast. Windy, too. Sometimes the wind works for you and sometimes against you.

We also worked in an open water swim on Friday in the ocean. Swam against the current, of course. What can I say... I'm dumb as rocks.

More later as I have an early am ride with Chad and KDOG tomorrow. I hope I have some gas left...

I Don't Want to Run. I Can't Stop Running.

2008-07-02T10:00:00.002-04:00

I woke up late today... 4:45 am. Supposed to do a long run. Definitely was dragging ass. No oatmeal so I ate cereal, which isn't agreeable to my stomach on a long run. Was thinking up thousands of excuses not to run. No running partner today. Busy day planned at work. I stretched out and then said, get going cowboy. You have to get 'er done.

So, I bounded out of the house at 6 am and started putting one foot in front of the other. I don't really feel like running kept going through my mind. After 20 minutes, that thought was gone. I ran without the iPod today and my mind wandered all over the place. Work... 4th of July weekend... Ironman... blue sky... Total 200... Obama vs. McCain...

Next thing I know, an hour had gone by. And I was in a rhythym. I ran from my house, through the neighborhood, down Flower all the way to New Hampshire. I stopped by Chad's Chamber on the way back up Sligo and ran all the way to Arcola. Then, I circled back home.

At this point, I was getting somewhat disappointed as the run was going to end in about 20 minutes. Amazing. I don't want to run. I can't stop running. All within 120 minutes of each other.

Tale of the tape... 14.5 miles in 127 minutes. Average heart rate... 142. And, it was easy. Could have gone further. I believe that is less than 9 minute miles over 14.5 miles. This is starting to get a little crazy.

Race Season

2008-07-01T21:04:00.002-04:00

For me, today is the beginning of race season. July 2008 will bring my first race of the year, the New Jersey Triathlon on July 27. I am doing the Total 200, a 200 bike ride, on July 12. Four months from today, I'll be participating in Ironman Florida. So, this really is the start of race season.

So, I started by having a rest day. A rest day is often overlooked in a triathlete's training regimen. Especially if the person is named TJ Collins. I haven't truly had a day off in some time. June 14 was my last "off" day. On Monday's when I haven't swam, biked or run, I did lift weights and do a core workout. Today, I haven't done anything. Well, I did walk to work, a 25 minute walk. And, I did ride a bike home from work. But, it is less than 2 miles and the first mile is all downhill. Hmmm... for me it is an off day but would that technically be considered an off day?

Psychologically, I feel pretty good about my race prospects. I've had some breakthrough workouts and I definitely gained some confidence at the Training Tri. I wish they would post the results already.

This weekend, I'm going down to the beach and I intend to take advantage of some training opportunities. Hopefully, I'll get an ocean swim in. I'm doing a 100 mile bike ride. And, tomorrow... long run... going to get a two hour run in. Longest run so far thi season.

Lost in Space

2008-06-29T20:09:00.002-04:00

Not to be outdone on 95 miles rides, I went on a ride of my own today. Unfortunately, I didn't have a team of really fast bike riders that I could draft off of. I also didn't really know all the turns on the route I had chosen to take.

I posted on the DC Tri Forum for a long ride on Sunday and one guy responded. It was someone I never met before, nor had I ever heard of him. But, having no other takers, I agreed to meet him at 6:15 am at the Hains Point parking lot. He showed up, on his bicycle. It took me a few minutes to get ready and we were off.

Just a quick sidebar... this is the equivalent of a blind date. Training with someone is a very serious matter. NOT just anyone will do. And, it is good to leave an out in case things are not working out for you.

My colleague said he wanted to go long but I left an out that we'd do 60 miles or so. Off we went.

We did the Wisconsin Avenue to Reservoir Road thing. We bantered a little, but those who train with me know that I'm mostly business when we get the wheels turning. We got out to MacArthur and I opened up some separation between us. He was having a hard time keeping up. About 10 miles into the ride, he got up close and said, "I'm not going to be able to keep up this pace". It was cool... I could dial it back a little. He had passed me on some of the hills so he was definitely a good rider.

We got out to Glen Road and then the topic of turning left or right on Seneca came up. He wanted to go long so, we took a right. I got the left into the neighborhood right and was thinking to myself... you know... we could go out to Sugarloaf.

So, there is a point out there near Germantown where you can see Sugarloaf Mountain. I said, "We could ride out to there." He said, "I don't have anything else to do today", so I took that a yes. After we got out to 118, I started thinking... shit... I don't know if I know all the turns out here...

There is a fork in the road where you can stay on 117, go on Barnesville Road or take a right on Slidell... I chose Barnesville... which I learned quickly was not correct. We backtracked and hit Slidell. This was correct. Then, I got off track by turning on Old Baltimore. We had to ask some people walking which way to Comus Road and they pointed it out. We were actually on Peachtree Road.

My new riding partner took this in stride and was good natured about it. Once you are on Comus, it's easy... head for the mountain. We made the climb but I finished a good five minutes in front. We headed back down and then out Sugar Mountain Road towards Mt. Ephraim.

I got off course again on Martinsburg Road. I missed the turn for Wasche Road and we almost ended up at the river. We headed back and then took the left on Whites Ferry.

As I had to keep waiting up for Derrick to catch up to me at all turns, I felt good as we rolled into Poolesville. I knew that all I had to do was tell him about Partnership Road and then I could cut him loose.

I felt real good the rest of the way back to Hains Point and definitely had a higher mile per hour average finishing the ride. Of course, the sun came out and humid became hot and humid.

I swam again at Hains Point afterwards. Paulie met me there. Ed Moser was there, of course. I think that guy lives at Hains Point because he is there everytime I am out there. I got leg cramps again, however. I think I am going to kill the swim after bike thing and switch over to bike/run bricks. The cramping on the swim is just killing that workout.

Training Weekend

2008-06-27T18:22:00.002-04:00

I woke up at 4:45 am this morning. Yeah, I know... it was late. But, I was zapped. Work has been busy this week and I grilled for the swim team at Wednesday's swim meet. I cooked 125 hamburgers in like 45 minutes. We had to setup and clean up, too. In 90 degree weather.

So, I woke up and went to the pool at the YMCA to meet my training buddy, Colette. We've been doing long swims on Friday mornings. When I got to the pool, I realized I had forgot my googles, ear plugs and nose clip. I need these items to keep the water out of my head. I used to get sinus infections before I started using the plugs and clip.

So, I'm already a little pissed off and cranky. I leave, not in a huff, but I was definitely not pleasant. What to do... go to the LA Fitness and lift? Swim later? Go straight to work because I have a 9 am meeting with Council person Nancy Floreen? I decide to go back home, find my stuff and return to the pool. My swim, though uninspired, did get completed. I did a 2500 meter swim in like 55 minutes. Then, at lunch, I went to LA Fitness and did the weightlifting workout.

My usual training buddies are out of town Sunday. So, I have to scare up some fresh meat to train with. Kip is out of town, too. Mike and Wendy haven't ramped up the mileage yet. Simon is riding later in the day. Colette is doing the General Smallwood Triathlon. Hmm... what do do...

Are you out of your mind?

2008-06-26T19:10:00.004-04:00

OK, so my buddy did Ironman CDA on Sunday. His time was just under 14 hours. Great job, Adam! So, what the meant is that signups for IM CDA 2009 started on Monday. On Tuesday, I noticed the race still had not filled. I circulated an email observing that fact and asked the question, "anyone interested"? A couple of people didn't even bother responding. Chad and KDOG said, "it's not part of *our* plans next year." My sister considered it for 24 hours and passed... claiming she's not ready. (like... are you ever really "ready"?)

After another 12 hours, I have come to the conclusion that I am out of my mind to even consider signing up. I mean, I'm still working on Ironman Florida 2008. IM CDA is on June 21, 2009. That would mean after IM FL, I'd take a month or two off and then get right back into the kind of crazy training regimen that I am in. It is very time consuming. Additionally, signup for the race is $525. This is an expensive sport. I've already spent over $5,600 this year on Ironman. By November 3, 2008, I believe I will be able to trace over $10,000 of expenses directly to Ironman Florida.

So, it would dominate my time and would be very costly. Why would I consider this? Am I out of my mind?

I love triathlon. I really like going long. Our current morning training bike rides that are over after 90 minutes leave me somewhat unfulfilled. The challenge of pushing harder is very rewarding when goals are achieved. The feeling of serenity on a long swim, bike or run is not easy to describe in words. The fellowship with my training buddies is real and unfiltered.

But, there is definitely a toll. My clothes smell. My car stinks. As I am writing this, I am definitely over tired. I haven't hung out with any non-triathlon friends since January. I haven't washed my car since April. Triathlon, and more specifically, Ironman training is kind of like being addicted to a drug... it can squeeze everything else in your life out, if you let it. It has definitely been a challenge balancing work, family, community, spirituality and triathlon.

Man.

I keep coming back to the idea of signing up... registration is still open.

Checkpoint Charlie

2008-06-22T17:36:00.006-04:00

A few items of note:

- Training Tri: The DC Tri Club did a training tri yesterday. I participated. It was intended to be a checkpoint... a way to see if I'm making any progress. I'm happy to report that things went well. The official results aren't in but I had my best time ever in the DC Tri Training Triathlon. The big difference was the run. I did the 5k with a pace under 8 minute miles. Not fast for many but definitely good for me. Additionally, a peer of mine... Paul Evans... finished behind me. I passed him on the bike and on the run as he appears to transition faster than I do. I went out strong on the bike and kept up the pace on the run but didn't really kick it until the last 200 yards. Then I went to another gear and that is when I passed Paul. Only one person passed me the whole race... some guy went by me on the bike and definitely dropped me.

- Sunday Training: Chad and KDOG were out of town this weekend, so I had to come up with a different Sunday training plan. I texted, emailed and phone several people. No one got back to me. I started feeling kind of sorry for myself and even imagined that no one else was interested in training with me. Paul offered to hook up when we were chatting at the training tri so we locked a plan. Unfortunately, Sunday morning, an equipment failure prevented Paul from making the ride.

However, I saw that Kip had finally replied to my text overture and I called him at 7 am. A quick word about this concept... triathletes will communicate with each other at times that most people would consider abnormal. Those of you who know me know that I wake early. So, sometimes... event with tri people, I can be a pest with early morning communication. So, I called Kip reluctantly. "Hello?" Kips groggy voice answered my call. I started by asking, "Is this too early to call?". Always quick witted, he replied, "I guess not." He agreed to ride and we got in about 53 miles from Hains Point out to Seneca and back. We hit all the hills... Mountain Gate, Old Anglers Inn, Esworthy and Massachusetts Avenue.

When we returned to Hains Point, Paul met up with me and we had some lunch and then got in 2000 in the Hains Point pool. I went over to Conte's later and, bless their hearts, they took great care of me. I bought some bike shorts that I intend to wear at the Total 200 which is not less than 3 weeks away.

Oh yeah... it was my first ride with the HydroTail loaded up. It was on the bike for the training tri but I didn't have anything in it. My spare tube fell out and got twisted in my bike wheel. Then, on the Whitehurst Freeway, an almost empty water bottle came out. Gone forever.

- Ironman Coeur d'Alene: A person I met through work is doing his first Ironman today. His name is Adam Edwards and I've been tracking his progress today here. We met at a Covad Partner Summit. I think we got to talking because I was wearing an Ironman hat, of course. He had done the California 70.3 earlier that spring. I think some friends were already influencing him to do a full Ironman but I like to think that my eyewitness account helped tip the balance. He has had some injury issues during training but had a clean bill of health today. Go get 'em Adam!

HydroTail

2008-06-19T18:44:00.007-04:00

I received my HydroTail from All3Sports.com this week. As you can see, I attached it to my bike this evening. The Cervelo only has one bottle cage on the uptube. Attaching the HydroTail behind my seat will enable me to have two more bottles with me on rides.

Flying on Father's Day

2008-06-16T21:12:00.004-04:00

Being a dad is the hardest thing I've ever done in my life. It's like everyday, that kid is still there and in need of something. I grew up in a time when dad was Mr. Brady and always seemed to have the right thing to say. I find that this isn't always the case for me. Many times, I am lacking in words and tempermant. Times were changing at the time of Mr. Brady and they are even more different now. But, I still think one thing hasn't changed... it takes a lot of time and effort to be a good dad... to be a father.

Barack Obama touched on it yesterday... what makes you a man is not the ability to have a child... it's the courage to raise one. He talked about setting an example of excellence for our children. He talked about how life doesn't count for much unless we're willing to do our small part to leave this world a better place for our children.

How does this relate to triathlon and more specifically, Ironman? Well, I have seen how my Ironman journey has had an impact on my daughter. She's already done two triathlons and a 5k... and she hasn't even turned 11 years old. She is very health-conscious and makes good food choices. She is very active physically and I think she enjoys riding a bike more than watching TV.

I took time out on Father's Day to ride a bike, myself. Well... I took about 6 hours. KDOG, Chad and I did the Capitol Hill to Sugarloaf Mountain loop again. I had a blast. It was a beautiful day and we were flying along pretty fast. Afterwards, we did 2000 yards at Hains Point. When I returned home, I gave my wife flowers and a card, as it was our wedding anniversary yesterday, too. 12 years. We cooked out with some neighbors and ate a nice dinner together. It was very nice.

I think the crowning touch was a card Jessica Rose gave me for Father's Day... there is a picture of Darth Vader on the front... it reads

Across the centuries and the galaxies, one question has plagued mankind - "Why?"

And dads have the answer...

when you open the card, you hear Vader's voice declare, "I am your father".

And it reads, "That's why. Happy Fathers Day."

I'm flying on the road... and in my spirit. It was a great Fathers' Day.

Hot & Humid

2008-06-08T19:13:00.005-04:00

Summer Washington DC weather rolled into town over the weekend, producing the steamy training conditions that will prevail into September. I managed to squeeze a run into a overbooked Saturday and got a long ride in this morning. 73 solo miles in just under 4 hours in Howard and Anne Arundel counties. Drank plenty of fluids. I've dialed in on sipping every twenty minutes, taking a hammer gel every 45 minutes and eating a Clif bar every 90 minutes. This plan keeps my nutrition in line and keeps me from bonking.

Swim today was in the Hains Point pool. It is 50 meters so you have half the turns. It is outdoors, too. The past week was my highest volume of swimming yet in the training year.

I haven't posted my workout log in the past 4 weeks... so... in case you were curious... here it is:

Relentless

2008-06-06T05:33:00.002-04:00

I am feeling a little overwhelmed today. The training is relentless. I'm going to get a swim in this morning and do a weightlifting routine at lunch today. This week has been very busy with work, family and community commitments so fitting in the training has been a struggle. This weekend is supposed to get real hot and I again have things going on both Saturday and Sunday that will force me to get workouts in open spaces on the calendar. There won't be much time for rest and it is likely I'll be unable to avoid staying out of the heat and humidity. Stay tuned...

Biking the Berkshires

2008-05-28T05:35:00.002-04:00

Over Memorial Day weekend, I attended Chad and KDOG's wedding up in Massachusetts. Other DC Tri Club members were in attendance and everyone brought their bikes, of course. We rode on Friday and Saturday through the Berkshires. Lots of climbing over hills that never seemed to end. I got in 45 miles on Friday and 44 on Saturday. I gained some good confidence through the rolling hills and long, steep climbs. We stayed at a place called Bucksteep Manor which was at the top of Washington Mountain Road. I am certain that though Ironman Florida is a flat course, this training will be good for me as it is helping make my legs stronger. I felt a lot of power when I was on the flat road around Hains Point yesterday morning.

Taper Week?

2008-05-11T18:37:00.005-04:00

If you asked me on Friday what my Sunday post would be about, I would have said, "Definitely about my *taper* week." Then Saturday and Sunday happened. I did a brick down in the Annapolis area on Saturday. It rained like the dickens in the morning so we (my sister Jessica Ann rode along, too) got started late. Rain was just tailing off when we got out there. So, it made for a messy ride. Took me about 30 minutes to clean my bike. I got in 37 miles and then ran right off the bike for about 20 minutes. I had to cut it short as we got started so late and I had to do some stuff with Jessica Rose.

Today, however, was the big kahuna. Chad, KDOG, Kip and I went out for a little Sunday ride. Ha! Kip had the great idea of riding all the way out to Sugarloaf Mountain. Ummm... from Capitol Hill Then when we got there, he suggested that we ride to the top... which Kip and I did. Chad was not interested as he did a long run yesterday so he stayed at the base. KDOG had to head back home after 30 miles. Great view at the summit. However, I think the ride up toasted my legs because from about mile 60 to mile 80 of the ride I was in bad shape. No power at all on the hills. Serious suffering. I had also eaten a $.99 bag of potato chips during our food break at around mile 55. That didn't sit well in my stomach and I learned a little lesson there. Altogether, 102 miles in about six hours and twenty minutes.

Something I'll observe about my experience with long rides... it always seems like that at 60% to 80% of the mileage (like, miles 60 to 80 on a 100 mile ride... or miles 48 to 60 on a 78 mile ride) are "times of darkness". It's hardest at that point of the ride. My mind goes to strange places and my legs tell me to "quit now and never ride again". I have to mentally prepare myself for this fact as in an Ironman... that 112 mile ride is followed by a marathon. I need to be tough and not "get out of the light".

So, this past week, I lifted weights once... on Monday. I took two days off of tri exercises... Monday AND Thursday. And I didn't swim at all. But, getting a century under my belt, with over 7000 feet of climbing... the day after a brick... kind of balances it out, what do you think?

Triathlon: Why be good at 1 sport when you can be mediocre at 3?

2008-05-09T05:28:00.003-04:00

Interesting take on tri training courtesy of the New York Times.

The variety of exercises is one of the main appeals to me of triathlon. It's not the same thing every day. I like the variety.

A positive thing about my inability to workout yesterday is that I did get some stuff done around the house and I did get closer to completing one of my projects for work.

What Happens to you when you don't Sleep or Eat? That is how I feel When I don't Workout

2008-05-08T20:57:00.004-04:00

It's 8:58 pm on a Thursday. In May. I haven't worked out today. And I don't feel good about it. I have two big projects happening at work. I got up early this morning, 4:15 am, but worked on one of the projects for a couple of hours. Then, during the day, the weather was off again on again rain which raised some questions whether my daughter would have lacrosse practice this afternoon. Practice did occur as planned but I wasn't able to get away for a workout. Then, I cooked dinner for my wife who got home late from work.

So, here I am... posting in my blog about my angst at not getting a workout in. I ate some pasta for dinner but am too full to get in a session. I probably could make it in to the gym and lift some weights as it is open until 11 pm, but I'm meeting my cousin tomorrow after work for a weightlifting session... so I'm going to hold off until then.

As a triathlete, it is hard to express how it feels to miss a workout. Or, to want to be doing workout... but not being able to do so because I'm doing something else in my life... like work or family time. I can certainly get pissy when I haven't gotten the session in. In fact, if it is later in the day, and I am on my way to the workout, those are times when I can feel road rage. Doesn't happen on my way to work or to a family outing. But, trying to get that bike ride started at 5:30 pm and you're driving slow in my lane at 5:15 pm... BEEP BEEP... MOVE IT BUDDY!

So, my mind the past 20 minutes has been calculating how I'm going to get time in tomorrow for workouts as these projects will both spill into Monday. Plus, there is more rain in the forecast. I don't mind working out in rain, as long as it is warm, but it can complicate matters somewhat. Training in the rain really does a number on your running or bike shoes.

Typically, I've been swimming on Friday's and I'm going to try and do that tomorrow night. I have this weightlifting session at 5 pm. And, I'll run six miles in the morning. Rain or no rain.

Saturday... supposed to do open water swim with my sister but all this rain will cause me to skip that. I'll do a bike/run brick from her house as we are using her house as Triathlon Central on Saturday. Then, Sunday... another bike/swim brick.

There... now I feel better. A little better. Would rather have knocked out a workout.

As I've ramped up the mileage here as of late, the weightlifting has taken lower priority. I need to get these last few weeks of heavy weightlifting done and then dial it back for good for the two sessions a week.

Peaceful Easy Feeling

2008-05-07T20:57:00.003-04:00

Sunrise at West Potomac Park, Washington, DC

Early Morning Bike Rides

2008-05-06T05:10:00.002-04:00

It's early, it's dark and I'm ready to leave the house on a bike ride. Riding early in the morning is a much different experience than riding after work. My pace of preparation is a lot more relaxed. I loaded the bike last night, I've prepared some oatmeal and coffee and have caught up on the news of the day via Internet. I even have cracked open a couple of daily meditation books to center myself spiritually. Of course, I've gone to the bathroom twice already and it's not even 5:15 am. When I get to where I'm riding (Hains Point), there will be a lot less foot and road traffic than the afternoon/evening rides of last week.

I really love that peaceful feeling of the first couple of loops. Gradually the day starts to crank up. The first planes don't start leaving Reagan National Airport until about 6:30 am. The trains start rolling across the bridge. You can see and hear the rowing crews do their training on the Potomac. Cars start to back up on the bridges leading into DC. More cyclists arrive, some with their backpacks stuffed with work clothes. Another hour or so of hard riding, hopefully with not too much wind coming south down the river. Then the ride is over and it's time to get to the office. The best part of the day has ended, leaving me with a satisfaction that is hard to describe in words.

Brick by Brick

2008-05-05T08:09:00.004-04:00

The brick workout. A triathlon staple. It consists of doing two triathlon-disciplines in essentially one workout. Typically, a bike/run it can also consist of swim with a run or bike. This past weekend, I got in two bricks.

The DC Tri Club put on a "BrickNic" on Saturday on the Columbia Triathlon course. We rode the course and then followed that by running the course. The Columbia Tri is known as the "Beast of the East" as it consists of many hills. I've been on the course probably a hundred times so I know it pretty well. I rode/ran with a training buddy and we did very well, I thought. The wind was behind us on the way out on the bike. I felt great. On the run, the sun had come out and heated things up but we managed to run the whole course without stopping or walking. This was followed by the cookout, my favorite part of the workout.

On Sunday, KDOG and I did a trail run and then a group of us went over to Takoma and swam laps. My legs didn't cramp although they pinched up a few times like they would. It was a beautiful day and Rock Creek Park is really stunning this time of year. The workout was again followed by food. Chad and I had quite a spread at the Parkway Deli in Silver Spring, MD.

Today will be pretty much a rest day although I will lift weights after work. I only lifted twice last week and as the training volume has increased somewhat, my weightlifting has tailed off some. I need to stick to the heavy routine through this month and then I can fall back into twice a week with light weights/high reps.

Bike Week

2008-05-03T08:08:00.002-04:00

Now that the weather has warmed up, it has enabled me to get outside and bike. I wore out Hains Point last week. Four times in one week I went round and round and round. On the heels of my 78 mile ride down at the beach, I've managed to get in about two hundred miles in a week. I'm really digging the Cervelo and feel that it is likely I'll have improved bike times this year.

The DC Tri Club is doing a brick workout today on the Columbia Triathlon course and I'm prepping for today's activities.

As noted earlier this week, there are now less than six months to go until Ironman Florida. The first six months of training broke down like this:

Swimming
38 miles

Biking
1066 miles

Running
311 miles

In preparation for Ironman Florida 2006, I swam 100 miles, biked 4052 and ran 879 miles. That includes the four races I did that year leading up to IM FL. Looking at where I was at in 2006 at this time of the year, my training numbers aren't that far off. I had done less swimming (30 miles) but 1279 miles on the bike and 340 miles of running. And, I was training for Columbia and Eagleman that year... two early season races.

My diet has been very different and I have been much stricter with my core workouts. I still weigh in at 202 lbs. but this is good as I've been lifting heavy for over a month now. In June when I start drop the heavy weights and increase my mileage, I anticipate being able to drop more weight rather quickly. Hot weather helps with that, too.

All in all... I'm right on target. OK... gotta go and do the hills of Columbia.

Six Months to Go

2008-05-01T19:45:00.001-04:00

Ironman Florida 2008 is six months from today. PLENTY of time to train but the clock really starts ticking now.

Turned the Corner

2008-04-27T20:08:00.003-04:00

The weather has turned the corner. Fairly warm all week long. I had a busy schedule at work but managed to work out 6 days in a row after Monday's recovery day. I lifted weights three times and am still in a heavy weight lifting phase. My biking should start to get more regular now that the weather has turned and I am loving the Cervelo. My training buddy KDOG commented today on how comfortable I look on the bike. I sure do feel comfortable. I feel fast, too.

Next weekend will bring a real brick workout at the Columbia Tri course. It also time to start thinking about getting an open water swim in.

Nice Weather at Last!!!

2008-04-20T19:12:00.004-04:00

TJ swimming a lap at Rehoboth Beach, DE YMCA

Tremendous weather over the weekend resulted in some good training sessions. I was able to bike long on Friday and got in a 78 mile ride. It took me about four hours and fifteen minutes. Miles 40 - 60 were the hardest as I was on my way back to the beach and riding into a head wind. Additionally, I haven't ridden that long in a while so I was somewhat gassed at that point. But, I'm still pretty happy with being able to rip off a almost 80 mile ride and still get other training sessions in around that.

I had a weekend of healthy eating for the most part but I did have two slices of pepperoni pizza, french fries, fried calamari and a little bowl of ice cream. Tomorrow, I start back on the new normal eating routine which has served me well so far.

Beach Week

2008-04-17T13:03:00.003-04:00

OK... so it's not a week... it's a Beach Weekend. Officially, Serenity Weekend. Off work today and tomorrow. Long weekend that will include a trip down to Rehoboth Beach, DE. Weather is supposed to be beautiful and today has been a great start. Got in a 10.5 mile run this morning followed by an ab and arm workout. I've got to get in the pool today, too. The plan is to ride long on the bike tomorrow, swim and lift weights on Saturday and then do a long run on Sunday. My kind of Beach Week(end).

You've Gotta Play to Win

2008-04-13T15:51:00.005-04:00

I never played the lottery before. Until this year... I submitted an application for the Ford Ironman World Championship Lottery. I even joined the Passport Club to help increase my chances of winning. The winners were announced yesterday on the NBC broadcast of the Ironman 70.3 World Championship. A Collins did get in... but it was Jonathan Collins, not Tom Collins. So, I guess Ironman Florida is stuck with me this year. If I had won the lottery, I would have given up my Florida slot as IM Hawaii is three weeks before IM FL.

But, before I die, I would like to do an Ironman in Hawaii. An alternative to "winning" the lottery is to try and qualify by placing in the right race. Hmmm....

Home Alone

2008-04-10T21:20:00.002-04:00

Well, almost alone. Linda is in Atlanta for the weekend so Jessica Rose and I have the house to ourselves. It will put a crimp in the training but this is a good thing as I need a taper week. Next weekend, I'm going to the beach and I intend to do some hard training while I'm down there. I have been sticking to the heavy weightlifting and got in a good session this past Tuesday with a guy from work who is pretty strong. I rode the stationary bike Tuesday and today and have not been in the pool since Sunday. I'll swim tomorrow at lunch. Today was the first real spring day so far. I think it went into the 70s and the sun even broke out for a while.

Speaking of Jessica Rose... she's done a couple of triathlon's herself. You can see her do her thing at Timberkids 2007 at about 2:44 of this video.

Rest Day

2008-04-07T16:02:00.004-04:00

Today is a rest day. Well earned, too. I've been training pretty hard and I can feel it today. My body has that sore and tired feeling that you triathletes out there know well. For me, it is almost a feeling of physical serenity. I'm fatigued but still hungry for more. But, no exercise today. I need to just chill. Drinking a lot of water today and keeping the food intake down.

I love triathlon. I especially enjoy going long. For me, there is nothing like a long swim, bike or run (or all three). Just a great feeling. Almost like being high.

At least, that is what it sounds like... how people who have been high have described it to me.

She's Back

2008-04-06T20:03:00.007-04:00

Today's title has a couple of meanings. First, my sister Jessica is cleared for training. You may recall that she had a stress fracture. Her doctor has allowed her to get back out there and today we did a spur-of-the-moment tour of the Columbia Triathlon bike course. The course is kind of hilly. Ahem. That is the other reference in today's title. This is the tri bike course I have ridden the most. And those hills... well, they're still there.

Anyway, Jessica looked good on the course. She comfortably biked the course 15 minutes faster than her Columbia Tri 2007 bike time. Way to go, kid. Her husband Gary accompanied us and he looked good, too. I think he'll be ready come next month. 41 days to race day! To top it off, tomorrow is their anniversary. Congratulations!

I've switched up my weight lifting routine to a heavy mix of chest/arms one day, legs the next and then shoulders/back. This is followed by a rest day and then do the cycle again. I've been consistent with this through two cycles (started March 31) as well as run, bike and even swim.

I'll be doing heavy weights in April and May. Then, I'll switch it up again. Last thing to report... I'm down to 202 lbs.

:-)

The Imelda Marcos of Triathlon

2008-03-28T21:46:00.011-04:00

For you young readers who don't know who Imelda Marcos was, please check here for the reference. Those of you who know me, know that I am the Imdelda Marcos of Triathlon. I have a lot of shoes. And, I keep them. I just find it hard to throw away a pair of shoes.

When I first started doing triathlon, I fell in love with the Nike Shox NZ. I think it is a great shoe. It doesn't have a tongue. It fits like a sock. Very light with good support, even for a big guy.

Nike Shox NZ

I loved these shoes. Over my tri career, I bought at least a dozen pairs of them and I have still own two pair. They are too worn to actually wear on a training run, however. Well... I did wear them on a trail run recently. I do wear them at the gym when lifting weights.

Inexplicably, and much to my chagrin, Nike stopped making them. Of course, it was right before a race when I was looking to buy new shoes. So, I had to switch to a Nike Air Max. They do have a tongue. I wore these shoes at Timberman last year and have put a lot of miles on them.

Today at lunch time, I went to Pacers in downtown Silver Spring with my $15 off coupon. Brian Farley (who has a brother named Chris Farley) helped me pick out a pair of shoes and we selected the Nike Air Max Moto+ 5. They feel comfy but do have a tongue, which I'm not enamored with. If found a review of the shoe online.

Pictures of my pair of shoes are below. Now let's see how long I can keep them from getting dirty.

I wore them today for a run after work. I knocked out 6.5 miles in 60 minutes, trying to keep the heart rate in the low zone 2 range, which I managed to do. I ended with an average HR of 133. Shoes felt good and I like them better than the previous pair. But, I still miss my Shox NZ.

Suburban Dad turned Ironman

Scheduled Off Day

The Sky is the Limit - Ironman Arizona 2009

Ironman Arizona - 2009

IMFL 2008 Race Report - Reprise

What is the Meaning of Ironman?

IMAZ Results

Ironman Arizona

Fog Man

IMFL 2008 Race Report

Veterans Day 2008

Ironman Splits

Ironman Florida 2008 12:05:00

Ironman Florida *2006* Race Report

On Site - IMFL

Flight Foobar

Trust the Taper

Stir Crazy

Ready is as Ready does

Blue Thunder

Bike Tuneup

Desire. Dedication. Determination.

Mental Game

Is Swimming Overrated?

The Longest Run

The Last Long Ride

TJ Gets Wet

Confidence Course

Feel the Fear... and Do it Anyway

What Do the Readers Think?

D-Day

One Month

Failing to Prepare is Preparing to Fail

Bubble Boy No Longer

Mr. Magoo

Duathlon Training

Two of Three Ain't Bad

I Love America

Progress Not Perfection

In a Holding Pattern

Gratitude

Top 10 Things About Losing Your Sight

Follow Up Doctor Visit

Down... But NOT Out

Houston, We Have a Problem

HydroTail

The Brick

The Tempo Run

The Long Run

Oh, What a State I'm In

Breakthrough?

Savages

Silent in Sligo

Off Day? There are no Off Days in Ironman Training!

Withering Workouts

It's Official!!!

John W. Hobgood, R.I.P.

New Jersey Triathlon Results

Live Report from NJ Triathlon Race Site

Trust the Taper

Murphy's Law of Triathlon

Swim Team Banquet

Training State Update

Happy Birthday Jessica Rose

Back on the Horse

Ready for More

One Day, One Ride, 200 Miles

Total 200

Diet

Bug Light

Training Update

Sense of Accomplishment

DC Tri Club Training Tri Results

Flat and Fast

I Don't Want to Run. I Can't Stop Running.

Race Season

Lost in Space

Training Weekend

Are you out of your mind?

Checkpoint Charlie

Ironman Florida 2006 Race Report