Monday, November 29, 2010

Post-Holiday Part I

As much as I look forward to it, I am so glad that the Thanksgiving holiday is over.  I can get back on track (at least for 3 weeks until I start my 2 week christmas vacation). 

So at the last Gulf Winds Triathletes meeting, I was told to be in the pool the Monday after Thanksgiving.  Daunting considering that I haven't swam since IM Augusta 70.3 (approx 62 days ago).  But I need to pick my training up a notch so when I start training for Gulf Coast on 1/1/11, I will be ready to train (and I need to do something else since I haven't run in two weeks and have the Tally Marathon on 2/7).  So I set my alarm clock for 5AM (see how I started getting in the habbit last week?), my coffee to auto-brew at 4:55, and away I went. 

Since I don't have a specific swim training plan right now, I decided to do the first swim workout for a HIM.  My plan was a 300 warmup (200 swim, 50 kick, 50 swim), 5x100 15" rest, 200 cool down (50 kick, 50 pull, 100 swaim).  I have no illusions about being fast, but when comparing this morning's 5x100 to the 5x100 I did in May to start training for IM Augusta, I was 1:34 faster (1:44, 1:53, 1:55, 1:52, 1:51 this morning).  I am very happy with that, considering that I haven't been in the pool in over 60 days.  I could tell that I was not in  swim shape and my arms felt full of lead.

I didn't exercise any more this am (my excuse is so I could type this blog), but I may try to do a "recovery" run tonight and see how my achilles tendon holds out.  It is pain free walking around, but yesterday on my ride my achilles tendon reallly started acting up.  I am hoping that it was just the wind/cold making it stiff.  At least it was hurting in a differnt place than was bothering me the last two weeks.  Also, I lowered my tri-bars about 3 cm and tested it out on my ride yesterday.  Ouch!  After my ride, I raised them 2 cm.  We will see how they do next time.

Yesterday, I went on a 50 mile ride with my buddy, who wanted to take his new Merckx MX5 out for a spin.  I can take him down hill (40 lb advantage to me), we are mostly even on the flats, and he smokes me uphill, so we do a good job of challenging each other.  It was so windy we shortened it to 43 miles.  The ride was a big loop between Blountstown and I-10.  Very pretty ride, but with lots of open fields, so it was extra windy.  Some decent hills, but not as bad as CR 12.  It kinda reminded me of the Augusta bike ride, less the steep downhills. 

Anyway, all the wind got me to thinking about getting a powertap.  I priced some out (ouch!), but did find out that it is compatible with the Garmin 310xt (not the 305), but the 310xt is also compatible with a new tatiana body fat/weight/water scale, and compatible with my existing 305 accessories.  Hmm.....   interesting, very interesting.  Might have to make a list for Santa for the 310xt and scale. 

May have to make a list for Uncle Sam for either powertap, zipps, cyclocross bike, or a coach for IMFL.  Gotta think about that some.  Lots of pros/cons there.  Right now, I want a cyclocross most, but powertap is the new #2 and growing on me (especially if I get a 310xt), coach, then zipps.  As much as I would love me some zipps, the $ would be better invested in any of the above (i.e., getting in shape will give me far more improvement than a set of zipps could ever do).  Plus, I am hesitant to buy used, and with all the race rental options out there, I figure I can rent zipps for 2 races a year for 5 years and would have spent the cost of a new set -- and in 5 years, any zipps I would have bought would probably be used up and new (i.e., faster) models would be out there.  If anyone happens to read this, post a comment and give me your .02.

Enough for today.  I am sitting on the couch in my swim clothes and I am getting the seat wet and Sissy is gonna yell at me when she realizes this, so I gotta get up and hope it dries out before she wakes up.  So time to finish this post.


Edit:  I went on a 3.5 mile jog at lunch.  Got rained on, but managed to keep the droid dry.  Right achilles tendon was still tender, but I managed to run on it.  I am gonna have to get used to this and rice it.  Also did a easy 30 minute recovery spin on the spinnercycle.  Have a 10 mile race this weekend.  That will pretty much determine whether or not I run the Tallahassee Marathon.

Saturday, November 27, 2010

Day of Days

Well, today is the day.  FSU is playing UF and if Maryland beats NC State, FSU wins its ACC division.  From the looks of it, we are gonna be 0 for deuce today. 

Anyway, my training (or lack thereof) report.  Thursday was a loss.  Went hunting in the AM (didn't see anything), ate too much food.  Got home late.  Friday, Sissy and I slept in and finally did some "Black Friday"" shopping.  We ended up getting a $400 spinner bike for $100 from Sports Authority.  Not bad.  Put it together and played on it some, but I was so stuffed from Thursday that I didn't push too hard.  Today, I woke up at 4AM, went hunting (didn't see anything again), and came back to Tally.  I did ride the spinner for 45 min or so before the FSU/UF game, and am drinking a XX while I type this and watch the game.

I tried to run an hour ago, but my right achilles tendon was still a touch tender.  I decided to take extra precaution and rest it, b/c tomorrow right after hunting, I am supposed to go on a wicked hilly 50 mile ride with a buddy who just got a new Merckx and wants to haul ass in it.

Hope you guys are doing a lot better than I am.  Looking forward to Monday b/c swim sessions start back up then (and I can wake up an hour later).  I always say you can tell when it is hunting season b/c I get to "sleep in" during the work week.

Wednesday, November 24, 2010

Short Work Week

It is Wednesday morning, my Friday since tomorrow is Thanksgiving.  So far I have picked it up a notch this week.  Since Monday, I have been waking up at 5AM.  I don't start getting ready for work until 7:30, so that gives em 2.5 hours to wake up, drink coffee, exercise, and play on the spanktranet.  So far, so good.  I have been able to get in some good stationary bike rides, core work, and jog some.  This morning, I warmed up for 20 min on the bike and then jumped in to PX90 CardioX.  I am CardioX's bitch, but I think this cross-training, expecially during the winter months, will really show positive results come next year.

I tried jogging yesterday morning, and did an easy 2.5 miles.  Although I had been pain free since Monday, the left achilles tendon started tightening up toward the end of the run.  It was a little tender yesterday and is still a little tender today.  I have got to work up an alternative to not running, b/c if I don't run this week, it will be two weeks of training for the Tallahassee Marathon that I have forgone.  Maybe do some water running in the pool and start swimming again.  I don't now.

I have to balance wanting to run the Tallahassee Marathon v. staying health for tri season.  As much as I want to run a marathon, that is only a training goal for 7.03 and IMFL.  Then again, I really don't want IMFL to be my first marathon.  Hopefully I can shed some of this weight and that will ease some of the stress on my AT and then it will get healthy.  I really gotta get down to racicng weight.

Oh yeah, tomorrow is the first day of hunting season.  I will probably buy my license tonight, so that will interrupt my AM training for awhile; although, I may try to do something mid-morning.

Sunday, November 21, 2010

IMAZ Sunday

Man, what a day of days.  Rapp returns, Wellington crushes, Corbin rocks (sorry Lieto, I know you must have been hurting today).  Inspirational.  I am gonna have to remember this race when training for 2011 IMFL.  Once chrissy finished, they showed a picture of her shoe and you could see that she had a blister or something and her shoe was soaked in blood.  Chrissy had a 30 minute lead and never let up.  Damn.

Well, during the race, I tried to jog on the dreadmill, but my achilles tendon was still a little tender so I backed off and rode the stationary bike for an hour.  Got in a good workout.  I also saw this site, and am definately gonna have to work on my post ride run.  I like what he says.   http://triathlon.competitor.com/2010/11/training/how-to-nail-the-ironman-marathon_6407

I set the clock for 5AM tomorrow.  My training program starts anew tomorrow. 

Saturday, November 20, 2010

Sunshine Saturday

Woke up at 6AM w/o the help of the alarm clock.  Brewed a nice pot of coffee, loaded up the truck and drove out to Bradley's Country Store.  BCS was having a "festival day," which involved a 5k.  About 70 runners participated, but I didn't.  I was a little worried about racing a 5k with my achilles tendon, and believe me, when the gun goes off I can't just back down.

Anyway, I watched some friends race, they kicked butt, and then we went out on a bike ride.  http://connect.garmin.com/activity/57316166   It was a little chilly at first, b/c I didn't have any arm warmers, but about 20 minutes in, I felt fine.  This was the second time I have ridden with this group, and I really enjoyed it.  These guys (and gals) are much better than I am, but with doing a paceline, I can pretty much hang (at leat up to 50 miles right now).  Anyway, they are doing a 50 miler tomorrow, and I'm not sure if I am going to go b/c my achilles tendon was getting tender during the ride.  I feel like I need to rest it some more. 

Haven't done any running since last sunday, and if i run tomorrow it will be a 3 mi recovery run to test my AT.  But I can live with that, b/c if I am not healthy....   that is a no-no.

I was in line for Harry Potter today and the guy beside me showed me a text message about triathlons.  Turns out I had forgotten that my wife and I were wearing red hills triathlon shirts.  And it turns out that this guy is from Panama City, drove over with his girlfriend and their kids to watch Harry Potter on the IMAX (it was AWESOME), and is a triathlete.  He has done gulf coast 70.3 4-5 times, so next time I head over to PCB I intend on giving him a call.

So now I have met two pretty cool triathletes associated with PCM -- him and turbo.

Thursday, November 18, 2010

Hurts-Day

Well not quite, but the best play on words I can manage.  For the first time since Monday, my achilles tendon felt ok enough to do an easy spin on the bike.  I still walk with a limp, although with less of one.  I definately have to remind myself to take it easy if I feel something coming on.  I plan on taking it easy tonight and tomorrow and see about riding this weekend or maybe an easy jog.

Can't wait to get back into it. I suppose I should swim to have some conditioning, but I am enjoying taking it easy (although I am keeping a close eye on my weight). 

Have a good 'un.

Monday, November 15, 2010

Monday Recovery

Woke up this morning intending to run 4 miles and within three steps I knew that wasn't gonna happen.  My right achilles tendon was on fire.  Typically my rt at is the strong one, but today it is hurting.  I suspect it originally tweaked on my bike ride thurs, then my 10 mile run sun am aggrivated it.  So I took some advil, iced it down and it still hurt.  So mid morning i put on the KT tape.  Much better.  I love the support KT tape provides. I know it isn't healed, but at least I can walk around with a minor limp. 

Tomorrow will be a game day decision whether I do the 5 miles or just take it easy.  I suspect I won't run but will do some core exercised and spin on the stationary bike. 

Oh yeah, tonight was the annual Gulf Winds Triathletes member appreciation night so we got free pizza and beer.  Sweet.  And I think K-Swiss wants to sponsor us again next year.  Double-sweet.

Sunday, November 14, 2010

Sunday

Ahhhh, I feel so much better.  Ran a easy 3 mi "recovery" run with the wife yesterday, and did a 10 mile trail run this am.  My achilles tendon (rt) has been a little sensitive these last two days, so I have started stretching and icing it, but it held up pretty good today and I was able to kick it up a notch the last 5k of my trail run this morning.  Right now I am sitting on the couch wearing my skinz compression tights (love 'em), just finished eating (ok 2 bowls, I should have had one) my own version of 1 Fresh Stir Fry -- whole wheat spaghetti, baby corn, black beans and roasted almonds, with some spag sauce.  I am stuffed -- did I mention I had 2 bowls.  Oh well, I acknowledge that portion control is a problem w/me. 

I feel good though that I felt decent for the run.  With any luck, maybe I'll ride my bike this pm, or at least ride the stationary bike. 

I was on slowtwitch today reading about clearwater yesterday and it has me all fired up all over again.  Three of my club members -- Seeley Guiterez (I may have misspelled Seely's last name), Sandy Holt and Charlie Johnson -- raced clearwater.  Sandy and Charlie did IMFL last weekend too.  Hard-core, and proud of them.

Oh yeah, I rec'd the e-mail from IMFL Friday that enabled me to finalize my registration, so I am officially in it baby!!!

Thursday, November 11, 2010

Back in the groove

So today is veterans day, and I gotta give mad props to all our troops.  Moving along, I went on a 50 mile bike ride today with some friends -- Brook Pace, Mike Boll, Sean Hudson, and Mike Weyant.  They started off with a lunchtime swim, but I wasn't down with that so I drove my bike over and met them at the pool.  http://connect.garmin.com/activity/56351786  I have been eating like crap lately, and I could tell during the ride.  But, will a little aid from Mr. Draft, I was able to hang with the group the whole way even though I just about bonked at the end.  Man, I had a blast, but have got to start hitting it and getting stronger and laying a good base for next year.

oh yeah, 12 weeks till the tallahassee marathon.  this weekend is my 10 mile run.

Wednesday, November 10, 2010

Sweet Home Tallahassee

It has been a long several days, and I am glad to be back in T-town.  While I had a blast in Panama City Beach watching IMFL Sat and Sun, I had to drive to Orlando Mon and drive back today.  I am tired of driving, but I guess it is good mental training for IMFL.  At least my rental car was upgraded and I wound up with a Mustang convertible.  I drove all the way back from Orlando w/the top down and now I have a touch of a sunburn.  Nice, but please melanoma do not return.

When I woke up this morning, I really wanted to sleep in, but I didn't want to get behind with the weekly running so I drug my sorry behind out of bed and knocked out an easy 5 miles.  Tomorrow I am supposed to ride 55 or so miles with some friends, and may do a 8 mile trail run (or push the trail run back until friday). 

Either way, I survived the road trip and can get back to focusing on the Tallahassee Marathon, and start thinking about hitting the pool again to build up a base for next year's tri season.

Tuesday, November 9, 2010

2's Day

Getting back on track.  Ate a decent dinner last night, ran a easy 3 miles this am.  I say easy in the figurative sense.  My hr was through the room and I was running easy.  Took me a minute to remember that it is probably because I gave blood yesterday and haven't fully recovered.  Starbucks grande toffee mocha for breakfeast, peanut butter banna and honey smoothie for brunch, jack daniels flat iron steak for lunch, and bbq for dinner.  Well, at least I ran (jogged) this monring.  going to bed tonight and driving back to Tallahassee tomorrow.  Will get back on track thursday morning.  Probably need to jog 5 miles wed am before I drive back to Tally.  That is gonna suck, running on sidewalks and around traffic.  I miss my trails in Tally.

Oh yeah, a buddy came down and bought a Eddy Merckx EMX-5 today.  Freaking awesome!!!!!!  I love my Bianchi, but dang!  It came down to that or a Madone 6.9, and I think he made the right call.

Monday, November 8, 2010

Day 2 11/8/10

Well, day 2 has started and appears to be ending.  No real triathlon training today, at least yet, so the answer to the question is my last blog is "not a damn thing, you fat ass."  Slept in this morning, as it was cold and I had an appointment to donate blood.  Skipped breakfeast and went in to work to donate blood.  Did I mention I skipped breakfeast?  Well, now I know to donate blood on a full stomach, b/c I almost passed out.  Then after messing around at the office, I left to drive down to Orlando for a conference.  It is 5:40 PM, and I arrived about 45 minutes ago.  Tired and it is getting dark.  I need to go do a 3 mile recover run, but not supposed to "enter into strenuous exercise" for 24 hours.  Maybe I will do the recovery run in the am, and push my tue 5 miler back to wed.  That sounds good for now, but I can tell that is me compromising and I don't need to do that.  Maybe I will spin on the bike for an hour or so tonight to make up for it.  I have about 2 hours until my buddy arrives and we go eat.  Yeah sounds good, right after I walk to starbucks for coffee.  Man I hate this, travel sucks.  I'll let you know what I do.

Sunday, November 7, 2010

2011 Ironman Florida

11/7/10.  I woke up this morning to the sound of a ringing telephone.  Quite startling consindering that I disconnected my land-line a couple of years ago.  It took me a second to remember the cause -- that I was in a room at Sleep Inn at Panama City Beach.  It took another minute of fooling around with my droid to realize that the 6:00 AM wakeup call I requested had turned into a 5:00 AM wakeup call, courtesy of somebody forgetting about the "fall back" time change.  That's what I get for $59.99 a night.  Then again, what is 5AM in to a triathlete other than time to get up and get going?

Still reeling from the memories of the previous day -- the first time I witnessed a full distance Ironman race, I was eager to eat some breakfeast and then hurry over to the Boardwalk and sign up for the 2011 Ironman Florida triathlon.

Since I had previously decided to knock my 8 mile training run for the Tallahassee Marathon first thing Sat morning, I was a little late getting to PCB to watch the race.  By the time I arrived, the triathletes were out on the bike course, and I decided to meet them on Hwy 20 and watch for a few minutes.  I was incredible.  Bike after bike after bike.  Let me rephrase, very expensive bike after very expensive bike after very expensive bike.  I have never seen so many Cervelo's or Zipp wheelsets in my life.  Saw one of my buddies -- Matt McCaskill -- and decided to drive down to the beach and watch the run.  Spent most of the afternoon at the Sunset Inn with fellow Gulf Winds Triathletes cheering the competitors on.  It was incredible, people of all shapes and sizes racing -- some suprisingly fast and others suprisingly slow.  Made me realize that there is more than body type to the sport (write that down).  I was overwhelmed with the volume and determination of all the athletes on the course, and if any doubts had existed re whether I was going to do 2011 IMFL, they disappeared instantly.

Back to this morning.  I drove over to the Boardwalk, but for some reason it said Edgewater.  Crap.  I grew up here and am now lost.  Seriously?  With the droid, I was back on track and zipped (no pun intended) over to the real Boardwalk.  Got in the longest line I could find.  Ten minutes later, I am told that is the line for 2010 IMFL finishers.  Crap.  Got in the other line and realize it is the line for volunteers, which I am not.  Screw it, I'm staying in line.  See a buddy in the finishers line and shoot the breeze with him.  Go back to the volunteers line and am told that there is a third line -- for non-volunteers (i.e., me) - -and it is only 30 feet or so deep.  Off I go.  See some buddies up front in the volunteers line and am offered to squeeze in with them, but feel guilty about it, so off to the non-volunteer line I go. 

Sidebar -- for those of you who don't know, volunteers sign up first, then non-volunteers who are present.  Then later, the intenet is opened up for all to sign up.  8AM, the volunteers get started. 

Back on track.  I meet some pretty cool people in line.  One guy is there with his girlfriend and signing up on a dare.  Another guy -- Matthew Curbeau -- just raced IMFL yesterday and was signing up for next year.  Shot the breeze with him, and quickly realized he is probably at a level I will never reach.  Cool kid though, and he is gonna be at Kona someday.

Around 10 AM, the non-volunteers start.  Thirty minutes later, and I am registered (well, registered in the sense that I will get an e-mail in 2-3 weeks that will complete the registration process).  Sweet!

Since the, I have been asking myself different variations of the same question -- what am I doing today to make myself a better triathlete for 20111 IMFL?  I plan on having an answer that question every day for the next 364 days.