Where You Been?

Simple... TRAINING.

Been locked in on a regular routine.



Also, I got a VO2 MAX Test done. Did a lot better than the one I had done in November 2005. Check it out:

Checking In

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

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

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

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

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

Dropping Like Flies

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

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

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

Get to Work

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

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

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

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

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

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

Medic!

My Ironman journey in 2006 was traveled along with one of my mentors, Willie Brennan. He has taught me much and being hard-headed is definitely a trait that he has shared with me.

Willie is signed up for Ironman Florida 2008 and we are sharing the journey again. However, Willie sent out word via email today that doesn't bode well for a spring training program...

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Went to the third doctor today – he confirmed a previous diagnosis – of compartment syndrome that has created the nerve damage that has deteriorated to acute muscle atrophy in my lower right leg. I’ve had it for at least 4 years and every time I’ve run with the pain – I’ve continued to do inflame the area which has led to the nerve damage. Surgery is my only option to alleviate any more damage – and no guarantee that it will reverse the muscle atrophy – of course he wants me to remain positive since it appears this is my only hope.

Surgery is scheduled for March 18 – then on to therapy (physical and mental) – then see if I can run at that time…

And if you’re wondering – no I have not given up yet – that would give the appearance that I have any sense at all.

Thanks

Willie
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Knowing Willie, this is just a temporary setback in training. Another goal-driven zealot, I believe it'll take far more than surgery in March to keep him from being on the shores of the Gulf of Mexico come November 1, 2008.

Definitely gives me some gratitude, too. So far, so good for me on the injury-front.

We Come to Pump You Up

OK, so I weighed myself at the gym yesterday. Uh oh... I tipped the scale at 213 pounds! I asked the next guy who weighed himself if he thought the scale was accurate. He weighed in at 214 lbs. and seemed satisfied that this was what he was expecting. So, it appears that I've packed on a little more muscle than I had anticipated. Of course, I was mortified to be north of 210 lbs. and I don't think I've weighed this much since I started doing triathlon in January 2004.

I am going to commit to getting some "real" measurements done and some photos so that I can more accurately track progress.

At this time, I feel it necessary to be down around 190 lbs. for IMFL 2008. I was 196 lbs. for the event in 2006 and losing some more weight I feel will enable me to have a faster time.

2008: Year of the Ironman

The holidays are over. The Redskins miraculously made the playoffs and have now been knocked out. There are three main things to report on as the new year begins.

1. Diet: I stuck to my December diet routine and am happy to report that outside of (1) fried shrimp I ate at the office holiday party on December 20, (6) French Fries eaten on December 28 at a University of MD basketball game and (1) cup of hot cocoa drank in a cold rain at FedEx Field during the Redskins dismantling of the Dallas Cowboys on December 30, I hit my goal. It felt so good to eliminate those trigger foods, I have decided to do it again this month and started on January 2. I am enlarging my trigger foods to include pork sausage and pork bacon.

2. Training: I am finished with my heavy weightlifting routine and am starting a more tri specific weightlifting schedule. I definitely packed on some muscle and got up to doing 100 lbs. on the flat dumb-bell bench press. The idea is to start cutting the muscle and making them longer and more "slowtwitch" so when we amp up the training schedule with swim, bike and run that they respond and help improve performance. I intend on being self-coached again this year and I will probably follow the training schedule found here. That schedule will probably kick in around the end of February and in the meantime, I'll lift 3 times a week and get in a couple of runs a week. My target is to get outside on the bike at least once a week for 2 hours. The idea is to simply work on technique and not lose fitness levels.

3. Race Report: I ran in the Al Lewis 10 Mile race yesterday. It was a cold morning. My daughter was taking her Middle School Magnet Tests in the morning so I had to take care of that before the race. I got to the race site at 8:30 and had a half hour before race start. A guy from work met me there as he was running, too. I ate a little Hammer Gel and was sipping on Accelerade prior to 9 am. Finished a whole bottle. I carried a Hammer Gel flask and (2) 7 oz. water bottles with me and was bib number 69. At the start, I was in the front of the line and quickly passed by about 50 runners within the first mile. I did an 8:30 first mile and settled on that pace until the only hill on the run at mile 4.5. I walked the hill and near the crest was passed by about 10 people who were in a pack behind me. I started running again near the turnaround (was at 46:50) and on the way back down the hill passed them all again. I was by myself again until about mile 7 and two people caught up to me. I paced with them and the female dropped her pace while the male picked his up. At about mile 9, I couldn't see him in front of me or her behind me and my form started getting sloppy. But, I dialed in my cadence, did about a 9 minute mile and finished with a time of 1:29:25. It was a couple of minutes off my time in 2007 but ahead of my time from 2006 as I was prepping for Ironman Florida 2006.