One week from now (I mean right now as I sit here typing these very letters), I expect to be 5 miles from T2. My goal will be to bring my hr down from about an avg of 152 to about 135, keep it steady and ready for T2, so I can hit the run and knock out the first two miles with an avg hr of 150. Try to maintain that until mile 7, then decide if I am going to drop the hammer and race hard or shut it down and cruise in. That will largely depend on two things: (1) heat; and (2) how my achilles tendon feels.
Last year I finished the race in 5:27:xx. It was my first 70.3, and in all honestly I was "running scared" for the whole race. I didn't know what to expect. I desperately wanted to finish under 6 hours, and that was about all I knew. Had done a beginner training plan to a 70.3 I had downloaded from free off the internet, but the wheels had fallen off from weeks 12-17.
This year, is a differnt story Training has been going along pretty well, as good as it can be considering my sprained ankle and tendency to eat junk food and overeat non-junk food. But I can't complain. The so-called wheels have not fallen of. I am here today based on my own action (and inaction). I've had good coaching during this training cycle, and it has really helped.
I know I am faster, stronger, more prepared this year. What I don't know is what the weather will do. Right now, weather channel says it will be mostly sunny, low in the am of 60 and high of 89. I wilt in sun/heat, so this will be interesting b/c last year's rain and clouds saved my ass.
So I am expecting (ok, so I expect to be a few minutes slower, and these are ballpark/approximates times, but this is meant to compare/evaluate temperature ranges):
8:04 Swim -- 61 degrees -- no worries
8:30 Bike -- 63 degrees -- gonna be cooold on the bike the first hour, especially b/c wet.
11:00 Run -- 71 degrees -- if it is in the 70's, I should be ok. over 80, and oh shit.
1:00 Finish -- 77 degrees... this is gonna be interesting.....
Sunday, September 18, 2011
Winter Cycling Clothing -- work in progress
For the last two winters, this has been my default for what to wear. Thought I would share it with you all. I borrowed this from http://kbcyclewerks.hubpages.com/hub/What-to-Wear-when-Cycling-in-Cold-Weather--bicycling, just reorganized it to make more sense and tweaked the language for Florida. There are alternatives, but I didn't list those that most people wouldn't have (i.e., under cool, for legs, you could wear non-insulated full-length tights, but I don't think most people in Florida at least have a pair of those.. at least those with padding in them)
Slightly Cool: 70 to 64
Head: Nothing
Arms/Body: Short Sleeve Jersey. Maybe short sleeve base layer (under armor heat gear if you are cold natured). Maybe long sleeve moisture wicking jersey?
Hands: fingerless gloves
Legs: shorts w/ knee warmers. I don't like to wear knee-warmers at this temp range, but from what I hear you are supposed to in order to prevent damage to knees.
Feet: moisture wicking socks
Cool: 64 to 54 degrees
Head: non-insulated/moisture wicking skull cap (i.e., under armor skull cap)
Arms/Body: short sleeve base layer (i.e., under armor heat gear), short sleeve cycling jersey, arm warmers
Hands: fingerless gloves
Legs: shorts w/ knee warmers
Feet: moisture wicking socks
Cold: 53 to 43 degrees
Head: insulated skull cap or non-insulated skull cap & insulated earband (I prefer the latter, as it provides more options if the temp warms up)
Arms/Body: full sleeve base layer (i.e, under armor heat gear), full sleeve jersey, lightweight wind jacket/vest
Hands: thin full finger gloves, or fingerless gloves w/glove liner (the glove liner can be those .99 stretchy thin gloves every drug store has)
Legs: insulated tights/bibs (full length)
Feet: moisture wicking socks with insulated toe covers (wool socks if your toes get cold easy)
Freezing: 42 and below
Head: insulated skull cap (windproof). You could also add an insulated neck gaiter, or just use an insulated balaclava. I like to have something to pull over my mouth/nose if lungs hurting from cold.
Arms/Body: full sleeve base layer (i.e., under armor heat or cold gear), jersey (long or short sleeve) and an insulated cycling jacket. The quality/warmth of the jacket will dicate whether you wear insulated/non-insulated base layer and long/short sleeve jersey (i.e., you could also add an extra layer and lightweight windbreaker jacket if you don't have an insulated cycling jacket)
Hands: insulated, windproof gloves (perferably lobster-claw style. Maybe chemical hand warmers as well)
Legs:insultated bibs/tights & insulated base layer (under armor cold gear) (both full length)
Feet: wool socks and insulated booties
Thoughts/Ideas? Ways to make this better? What works for you?
Slightly Cool: 70 to 64
Head: Nothing
Arms/Body: Short Sleeve Jersey. Maybe short sleeve base layer (under armor heat gear if you are cold natured). Maybe long sleeve moisture wicking jersey?
Hands: fingerless gloves
Legs: shorts w/ knee warmers. I don't like to wear knee-warmers at this temp range, but from what I hear you are supposed to in order to prevent damage to knees.
Feet: moisture wicking socks
Cool: 64 to 54 degrees
Head: non-insulated/moisture wicking skull cap (i.e., under armor skull cap)
Arms/Body: short sleeve base layer (i.e., under armor heat gear), short sleeve cycling jersey, arm warmers
Hands: fingerless gloves
Legs: shorts w/ knee warmers
Feet: moisture wicking socks
Cold: 53 to 43 degrees
Head: insulated skull cap or non-insulated skull cap & insulated earband (I prefer the latter, as it provides more options if the temp warms up)
Arms/Body: full sleeve base layer (i.e, under armor heat gear), full sleeve jersey, lightweight wind jacket/vest
Hands: thin full finger gloves, or fingerless gloves w/glove liner (the glove liner can be those .99 stretchy thin gloves every drug store has)
Legs: insulated tights/bibs (full length)
Feet: moisture wicking socks with insulated toe covers (wool socks if your toes get cold easy)
Freezing: 42 and below
Head: insulated skull cap (windproof). You could also add an insulated neck gaiter, or just use an insulated balaclava. I like to have something to pull over my mouth/nose if lungs hurting from cold.
Arms/Body: full sleeve base layer (i.e., under armor heat or cold gear), jersey (long or short sleeve) and an insulated cycling jacket. The quality/warmth of the jacket will dicate whether you wear insulated/non-insulated base layer and long/short sleeve jersey (i.e., you could also add an extra layer and lightweight windbreaker jacket if you don't have an insulated cycling jacket)
Hands: insulated, windproof gloves (perferably lobster-claw style. Maybe chemical hand warmers as well)
Legs:insultated bibs/tights & insulated base layer (under armor cold gear) (both full length)
Feet: wool socks and insulated booties
Thoughts/Ideas? Ways to make this better? What works for you?
Friday, September 9, 2011
Friday, September 9, 2011
Left shoulder is a little tender every now and then. I'll sometimes notice a slight pop during the day when I reach across my body. Going to a stretch clinic this weekend, so that will be good (of course, this will be after my first 3700y/m swim on Sunday).
Had my second Ironman Florida dream. The first dream was a nightmare. This dream was pretty cool. I did a pretty good race, raced within my limits so I didn't blow up and had a pretty good time. Since it was a dream, there were some strange things (I had to sign a sheet and answer a math questions at the halfway point in the run to prove I was coherent), but it was a overall really good dream.
I think one reason for the good vibes is that my running has finally come around this week. Last Sat, I ran 12 miles on a trail w/o any issues, then last night I did 8 on the St. Marks Trail in brand new shoes (K-Swiss Blade Lights -- a neutral cushioned shoe, as opposed to the stability K-ona and Quicky Blade Lights). I really liked the quicky's, but they just had too much stability and hurt my legs. If you wear stability shoes, I highly recommend looking at quickys. If you wear a men's 12, give me a call and I'll give you mine. Only run 15 miles in them.
Also, my weight has finally come back down to 196 after the Labor Day weekend fisasco, so I am still within acceptable parameters for being under 190 for IMFL (i.e, goal 185, although my true race weight is probably more like 175). Last year at this time I was 198, but had been trending up from 190 since May '10 to a high of 208 in Jan '11. This year I am trending down and much more focused.
I've been comparing my 1/2 marathon run times, and it has been really interesting. For example:
For reference, my AeT (where I go from burning fat to burning sugar, i.e., going aerobic) is 154 and AT (i.e. going anerobic) is 185.
Redfish 1/2, 12/5/09 -- 1:58 min. My hr was prety much was between 166-169 the entire race. Squarely w/in my sub-2hr endurance zone. Mile splits were about 9:05, and pretty consistent with that +/- aa few seconds. This was a straight road race, I probably weighed 205.
Augusta 70.3 -- 9/26/10 -- 2:13. My hr was the same 166-169 the entire race. Mile splits started at 8:27 and blew up to 12:11 -- basically 3 categories -- first 4 miles 8-9 min, next 2 were 9-10 min, last 7 were 11-12 min. I think part of this was that my bike hr was 152, and was high 150s the last 4 miles coming into transition, and the other part was that I just went out way too fast. Very interesting to see hr remain the same but splits blow up.
Mick Greenway Trail Run -- 9/3/11 -- 2:10. I deliberately took this run slow and easy, b/c I didn't know how my body would respond to its first long run. First 8 miles my hr was 140-150, last 4 were 165+/-. Times for the first 8 miles were about 11 min, last 4 were about 9:30-10 min. This was an eye opener for me b/c it was sooo easy to run the first 8 miles, and left me with juice to pick it up the last 4. Very interesting and thought provoking.
St. Marks Run -- 9/8/11 -- 1:20, 8 miles. I tried to mimic the greenway run -- first 6 miles hr was avg 145, last 3 was 161 and 175. Times for the first 6 were 9:30-10:30, last two were 9:08 and 8:15.
So, my thinking is that for Augusta, I might stay under AeT on the bike and for half of the run and see how I feel. That is definately going to slow down my bike (last year my avg hr was 152 and time wsa 2:39, this year would be about 128 (bike AeT is 132), but I keep reminding myself this is a three sport discipline -- not how fast I can ride the bike. And if I want to have a good run and not blow up a 2:15 like last year, I need to pace myself on the bike and first half of the run so I can have a strong second half.
I may take it too conservatively, but think it is worth trying. Then again, I may just say screw it and go for a sub-5hr race. I'll have to think more about this as we get close to race day.
Had my second Ironman Florida dream. The first dream was a nightmare. This dream was pretty cool. I did a pretty good race, raced within my limits so I didn't blow up and had a pretty good time. Since it was a dream, there were some strange things (I had to sign a sheet and answer a math questions at the halfway point in the run to prove I was coherent), but it was a overall really good dream.
I think one reason for the good vibes is that my running has finally come around this week. Last Sat, I ran 12 miles on a trail w/o any issues, then last night I did 8 on the St. Marks Trail in brand new shoes (K-Swiss Blade Lights -- a neutral cushioned shoe, as opposed to the stability K-ona and Quicky Blade Lights). I really liked the quicky's, but they just had too much stability and hurt my legs. If you wear stability shoes, I highly recommend looking at quickys. If you wear a men's 12, give me a call and I'll give you mine. Only run 15 miles in them.
Also, my weight has finally come back down to 196 after the Labor Day weekend fisasco, so I am still within acceptable parameters for being under 190 for IMFL (i.e, goal 185, although my true race weight is probably more like 175). Last year at this time I was 198, but had been trending up from 190 since May '10 to a high of 208 in Jan '11. This year I am trending down and much more focused.
I've been comparing my 1/2 marathon run times, and it has been really interesting. For example:
For reference, my AeT (where I go from burning fat to burning sugar, i.e., going aerobic) is 154 and AT (i.e. going anerobic) is 185.
Redfish 1/2, 12/5/09 -- 1:58 min. My hr was prety much was between 166-169 the entire race. Squarely w/in my sub-2hr endurance zone. Mile splits were about 9:05, and pretty consistent with that +/- aa few seconds. This was a straight road race, I probably weighed 205.
Augusta 70.3 -- 9/26/10 -- 2:13. My hr was the same 166-169 the entire race. Mile splits started at 8:27 and blew up to 12:11 -- basically 3 categories -- first 4 miles 8-9 min, next 2 were 9-10 min, last 7 were 11-12 min. I think part of this was that my bike hr was 152, and was high 150s the last 4 miles coming into transition, and the other part was that I just went out way too fast. Very interesting to see hr remain the same but splits blow up.
Mick Greenway Trail Run -- 9/3/11 -- 2:10. I deliberately took this run slow and easy, b/c I didn't know how my body would respond to its first long run. First 8 miles my hr was 140-150, last 4 were 165+/-. Times for the first 8 miles were about 11 min, last 4 were about 9:30-10 min. This was an eye opener for me b/c it was sooo easy to run the first 8 miles, and left me with juice to pick it up the last 4. Very interesting and thought provoking.
St. Marks Run -- 9/8/11 -- 1:20, 8 miles. I tried to mimic the greenway run -- first 6 miles hr was avg 145, last 3 was 161 and 175. Times for the first 6 were 9:30-10:30, last two were 9:08 and 8:15.
So, my thinking is that for Augusta, I might stay under AeT on the bike and for half of the run and see how I feel. That is definately going to slow down my bike (last year my avg hr was 152 and time wsa 2:39, this year would be about 128 (bike AeT is 132), but I keep reminding myself this is a three sport discipline -- not how fast I can ride the bike. And if I want to have a good run and not blow up a 2:15 like last year, I need to pace myself on the bike and first half of the run so I can have a strong second half.
I may take it too conservatively, but think it is worth trying. Then again, I may just say screw it and go for a sub-5hr race. I'll have to think more about this as we get close to race day.
Friday, September 2, 2011
Weight for it....
As most of you know, I continually struggle with my weight. Depending on the time of year, I could be 195 or 208. I guess the good news is that I have avoided going above 210, but the contrary is that I can't seem to get under 190 (I did once last year, celebrated and never saw it again).
Well a brief recap of this year -- last year I got down to 189, and became complacent. Slowly gained weight and raced Augusta at 202. After Augusta, I blew up to 208. Got back down to 194 the week before Gulf Coast 2011 and sprained my ankle. In the 6 weeks of pouting after that I blew up back to 204. Got my shit together, but getting under, and staying under 200 had been a real bitch.
About three weeks ago, I finally got to where I would drop under 200 during the week (to 197, never could get under that), but would binge eat on the weekend and Mon am be 202. Finally realizing my mistake, I really focused on eating proper last weekend, and it was the first weekend where when Monday came around I was under 200 (well, 199.2). Mentally a huge relief. By Tue, I was back to 197, Wed 197, Th 197.... finally Friday -- 196.4! Whew, another mental barrier. Just when I need it most, b/c we are rolling into Labor Day Weekend.
This weekend -- any 3 day weeked is going to be a real test for me, but I am at the point now where I do not have any time to waste. Every time I binge now I am hurting my times for Augusta and Florida. I know that and have to remind myself of that every time I get bored and look for food.
So, I am happy but going to stay focused. No celebrating for me, lest the wheels come off again. I have to balance healthy eating for strength/endurance but little enough to lose 1-2 lbs per week for the next couple of months. I think I have found that ratio, just gotta stick with it.
Happy Labor Day Weekend everybody.
Tue Am Update -- Epic Fail!!! 197 Fri am, 199 Mon am, 201 Tue am. Did great Sat and most of Sun, but the wheels came off at the lake sunday pm and stayed off monday. I can just feel the junk food sitting in my stomach this morning still. Yuk, I just want to puke.
Well a brief recap of this year -- last year I got down to 189, and became complacent. Slowly gained weight and raced Augusta at 202. After Augusta, I blew up to 208. Got back down to 194 the week before Gulf Coast 2011 and sprained my ankle. In the 6 weeks of pouting after that I blew up back to 204. Got my shit together, but getting under, and staying under 200 had been a real bitch.
About three weeks ago, I finally got to where I would drop under 200 during the week (to 197, never could get under that), but would binge eat on the weekend and Mon am be 202. Finally realizing my mistake, I really focused on eating proper last weekend, and it was the first weekend where when Monday came around I was under 200 (well, 199.2). Mentally a huge relief. By Tue, I was back to 197, Wed 197, Th 197.... finally Friday -- 196.4! Whew, another mental barrier. Just when I need it most, b/c we are rolling into Labor Day Weekend.
This weekend -- any 3 day weeked is going to be a real test for me, but I am at the point now where I do not have any time to waste. Every time I binge now I am hurting my times for Augusta and Florida. I know that and have to remind myself of that every time I get bored and look for food.
So, I am happy but going to stay focused. No celebrating for me, lest the wheels come off again. I have to balance healthy eating for strength/endurance but little enough to lose 1-2 lbs per week for the next couple of months. I think I have found that ratio, just gotta stick with it.
Happy Labor Day Weekend everybody.
Tue Am Update -- Epic Fail!!! 197 Fri am, 199 Mon am, 201 Tue am. Did great Sat and most of Sun, but the wheels came off at the lake sunday pm and stayed off monday. I can just feel the junk food sitting in my stomach this morning still. Yuk, I just want to puke.
Sunday, August 28, 2011
Welcome Back Students... not really.
As most of us in Tallahassee have figured out from driving around town in the last week... the students are back. Gone are the slow, lazy days of summertime traffic.
We have new neighbors this year. Last year was 4 goons (granted they were quiet all year till their end of year bonfire), this year 4 co-eds. At first it started out ok. The co-eds and their families spent last weekend moving them in, and last week was quiet. One day some rice krispy treats and chocolate cookies turned up on our front porch with the names of the girls next door. Ok, that was nice of them, so Sat pm, Sissy and I took over some cheese and crackers, etc. to them as a little housewarming present.
Before we knock on the door, I see lots of hippy things on their door-stoop. Not jugding, whatever you like is cool. First things first, one girl opens the door, and I can't tell if she is wearing a bra/panties or bikini. I'm trying like all get out to avert my eyes and not be a perv. So she invites us in and tells her roommates that the neighbors are here. In walks another girl in a similar setup. I just keep telling myself -- face and eyes, look at their faces and eyes. Don't be that old perv guy who everbody avoids. Other two roomies are wearing regular clothes. They are nice, so we chitchat for a minute and get out before it gets weird (ok, weirder than it was). We leave and Sissy is teasing me and I have big smile frozen on my face for about 10 minutes.
Fast-forward.
1AM Sat/Sun. Our dogs start barking like crazy. Wake me up from a deep sleep. I have never heard them bark like this and every instinct is telling me that somebody was trying to get in the rear (sliding glass) door. The dogs sleep downstairs in the room where that door is, and we leave the back yard lighgt on all the time.
Put on my glasses, boxers, and grab my shotgun, and check the house then go downstairs. The sliding-glass door appears ok, and the dogs have calmed down some, but not a lot. They keep looking out-back and want to go, so I open the door and they take off outside, around the corner ofthe house (away from the co-ed neighbors) barking like mad. I race off after them, pissed as hell (we previously had someone break into Sissy's car here at the hosue before).
I take about three steps and out of the corner of my eye, notice candles and noise from the other side of the yard. A lightbulb goes off-- shit, the girls are having a party. Here I am in my boxers and a shotgun, dogs barking, looking like a total tool. So I race back inside and call the dogs in.
I settle back down and peek out the front windows -- cars are parked up and down, both sides of the street. Kids are walking around, etc.... I am thinking -- block party? WTF. Turns out the kids are getting into their cars and driving off. Po-po had busted up the party. Thank you po-po, seriously. I don't have any problem with parties, especially quiet ones, but that was lot of cars outside. I remember being young and stupid and in college, and even then knew that once critical mass was reached, the po-po were not far behind. Sissy even commented that someone was in our driveway, but by then I was going back to sleep and didn't even care.
So Sat am, I wake up, let the dogs out and start watching weather channel. A minute later Sissy says, "Jason, Sally is out in the front yard." WTF? I walk out the front door and there Sally is -- at the road, sniffing beer bottles scattered up and down the road everywhere. Look over to the side of the house, and our gate is wide open. Double-WTF!!!! I get the dogs (Herschel and Conner were out as well) in the back yard again, shut the gate, and then all the dots are connected.....
Last night, a underage kid ran from the po-po, jumped the neighbors fence into out back yard, ran by our sliding glass door, set the dogs off, then ran around the house and opened the gate and hid in our side yard until the cops left, then walked back up to the road.
Oh hell no!!! That is wrong on so many levels.
1. Someone broke into Sissy's car in our carport a month or two ago, and bums used to sleep in the ravine behind us and come up to the house when Sissy was younger. Because of that, I'm a little proactive when it comes to people being in our yard in the middle of the night.
2. When the kid jumped the fence, he bent it some.
3. It looks like he tried to jump into our other neighbors yard but couldn't do it -- bent that fence some.
4. Left our gate open, dogs got out (thankfully not lost, killed, etc. -- or that would have been very, very bad).
5. Hiding out around my truck (see post #1).
6. Glass bottles littering the street of a residential neighborhood, where kids play and our neighbors walk their dogs.
Now I don't necessarily blame the girls, I have had parties get out of hand before. So they may get a bit of free pass on this one since they are new neighbors -- haven't decided that yet. But they are still going to get a bit of a come to Jesus talk. If for no other reason than to make sure that 2-6 above don't happen again. That shit ain't cool.
We have new neighbors this year. Last year was 4 goons (granted they were quiet all year till their end of year bonfire), this year 4 co-eds. At first it started out ok. The co-eds and their families spent last weekend moving them in, and last week was quiet. One day some rice krispy treats and chocolate cookies turned up on our front porch with the names of the girls next door. Ok, that was nice of them, so Sat pm, Sissy and I took over some cheese and crackers, etc. to them as a little housewarming present.
Before we knock on the door, I see lots of hippy things on their door-stoop. Not jugding, whatever you like is cool. First things first, one girl opens the door, and I can't tell if she is wearing a bra/panties or bikini. I'm trying like all get out to avert my eyes and not be a perv. So she invites us in and tells her roommates that the neighbors are here. In walks another girl in a similar setup. I just keep telling myself -- face and eyes, look at their faces and eyes. Don't be that old perv guy who everbody avoids. Other two roomies are wearing regular clothes. They are nice, so we chitchat for a minute and get out before it gets weird (ok, weirder than it was). We leave and Sissy is teasing me and I have big smile frozen on my face for about 10 minutes.
Fast-forward.
1AM Sat/Sun. Our dogs start barking like crazy. Wake me up from a deep sleep. I have never heard them bark like this and every instinct is telling me that somebody was trying to get in the rear (sliding glass) door. The dogs sleep downstairs in the room where that door is, and we leave the back yard lighgt on all the time.
Put on my glasses, boxers, and grab my shotgun, and check the house then go downstairs. The sliding-glass door appears ok, and the dogs have calmed down some, but not a lot. They keep looking out-back and want to go, so I open the door and they take off outside, around the corner ofthe house (away from the co-ed neighbors) barking like mad. I race off after them, pissed as hell (we previously had someone break into Sissy's car here at the hosue before).
I take about three steps and out of the corner of my eye, notice candles and noise from the other side of the yard. A lightbulb goes off-- shit, the girls are having a party. Here I am in my boxers and a shotgun, dogs barking, looking like a total tool. So I race back inside and call the dogs in.
I settle back down and peek out the front windows -- cars are parked up and down, both sides of the street. Kids are walking around, etc.... I am thinking -- block party? WTF. Turns out the kids are getting into their cars and driving off. Po-po had busted up the party. Thank you po-po, seriously. I don't have any problem with parties, especially quiet ones, but that was lot of cars outside. I remember being young and stupid and in college, and even then knew that once critical mass was reached, the po-po were not far behind. Sissy even commented that someone was in our driveway, but by then I was going back to sleep and didn't even care.
So Sat am, I wake up, let the dogs out and start watching weather channel. A minute later Sissy says, "Jason, Sally is out in the front yard." WTF? I walk out the front door and there Sally is -- at the road, sniffing beer bottles scattered up and down the road everywhere. Look over to the side of the house, and our gate is wide open. Double-WTF!!!! I get the dogs (Herschel and Conner were out as well) in the back yard again, shut the gate, and then all the dots are connected.....
Last night, a underage kid ran from the po-po, jumped the neighbors fence into out back yard, ran by our sliding glass door, set the dogs off, then ran around the house and opened the gate and hid in our side yard until the cops left, then walked back up to the road.
Oh hell no!!! That is wrong on so many levels.
1. Someone broke into Sissy's car in our carport a month or two ago, and bums used to sleep in the ravine behind us and come up to the house when Sissy was younger. Because of that, I'm a little proactive when it comes to people being in our yard in the middle of the night.
2. When the kid jumped the fence, he bent it some.
3. It looks like he tried to jump into our other neighbors yard but couldn't do it -- bent that fence some.
4. Left our gate open, dogs got out (thankfully not lost, killed, etc. -- or that would have been very, very bad).
5. Hiding out around my truck (see post #1).
6. Glass bottles littering the street of a residential neighborhood, where kids play and our neighbors walk their dogs.
Now I don't necessarily blame the girls, I have had parties get out of hand before. So they may get a bit of free pass on this one since they are new neighbors -- haven't decided that yet. But they are still going to get a bit of a come to Jesus talk. If for no other reason than to make sure that 2-6 above don't happen again. That shit ain't cool.
Sunday, August 14, 2011
Don't call it a comeback....
I haven't posted here in quite a while. Partly busy, partly just too lazy to write progress reports of training. I'm sitting here on a Sunday night recovering from my ride today, http://connect.garmin.com/activity/106564923, and subsequent brick, http://connect.garmin.com/activity/106564947 and started reviewing my old blogs. Made me remember how much I enjoyed writing them, and how much one can forget. So I figured it would be nice to recap the last couple of months.
Befoer I do, if you ever want to check out my Garmin stuff -- http://connect.garmin.com/explore?owner=jmh321
I think my biking has gotten stronger -- scratch that -- I know that I am stronger and faster than ever before. Part of that is just having another year under my belt. A lot is training and group rides that absolutely kick my ass. Part is -- and I have had to learn to appreciate this -- taking mental comfort in physical discomfort.
Swimming is better as well. Times are a little bit faster, but I can tell that I am swimming more efficiently. And I know that if I push it I am a lot faster than before.
Running has been intersting. I have been doing a lot of shorter bricks, so I am pretty used to getting off the bike and going (still gotta work on pacing). Did a lot of aqua jogging. This seems to be helping as well. Since spraining my ankle the week before Gulf Coast, this has been the trickiest part. The coaches have slowly been building my mileage. Working on different race efforts. Some days I am fried on the run, and other days I feel pretty good.
I have learned that I naturally jog around 78-80, and would say running at a good clip is about 85. Only way I can hit 90 is to turn my feel over so much that I have no push off.
I think I have again turned the corner and am getting under 200. Before I sprained my ankle I was 193 or so, but in the 6 weeks after Gulf Coast (no real exercise, just a mid-season recovery period) I blew up to 205. So it has taken me a while to reign in my eating and to get my weight back under control. Last time I weighed myself (Friday), I was 197, which I was for most of last week. I know I won't be at my goal weight for IMFL, but I still think I can be at a pretty good spot.
For example, I raced Augusta at 202 last year, and have another 6 weeks going into Augusta this year. So if I can stay focused I think I can go into Augusta around 190 this year. Let me tell you that 12 lb difference from last year would be HUGE, especially on the run. And if I can keep that up, I can maybe be 183 or so going into IMFL. If I can do that, and stay injury-free... then I think I have a chance of throwing down a nice race at IMFL. Weather permitting, of course.
Other notable things:
1. Malissa's Ride. 90 mile bike ride to Dothan and 5k Sat, then bike 90 miles back Sun. http://connect.garmin.com/activity/101451452 -- Bike to Dothan
http://connect.garmin.com/activity/101451452 -- 5k
http://connect.garmin.com/activity/101451914 -- Bike Back
2. Garmin updated their 310xt with a swim mode. I won't bother telling you how to turn on the swim mode -- but this is how it works. I did the swim across the lake with the gps in my swim cap. I did the trip around the lake on a sup with the garmin in my pocket. Still neat.
http://connect.garmin.com/activity/106564793 -- swim
http://connect.garmin.com/activity/106564828 -- SUP
3. The more I think about it, I will probably skip Hammerhead and Beach Blast and just race Augusta and IMFL. Still 50/50 on this, but would rather train for the two biggies than race right now. Quality over fun. Of course I could change my mind tomorrow. I just don't want the races to take away from training. Of course, I also may have (or I should say get) to to back to North Carolina the weekend of Beach Blast. Sissy's sister/niece is getting married and we just got the invite in the mail. So maybe some more hillwork is in my future.
Ok, that is enough for now. Gotta get some sleep, maybe watch Tru Blood.
Befoer I do, if you ever want to check out my Garmin stuff -- http://connect.garmin.com/explore?owner=jmh321
I think my biking has gotten stronger -- scratch that -- I know that I am stronger and faster than ever before. Part of that is just having another year under my belt. A lot is training and group rides that absolutely kick my ass. Part is -- and I have had to learn to appreciate this -- taking mental comfort in physical discomfort.
Swimming is better as well. Times are a little bit faster, but I can tell that I am swimming more efficiently. And I know that if I push it I am a lot faster than before.
Running has been intersting. I have been doing a lot of shorter bricks, so I am pretty used to getting off the bike and going (still gotta work on pacing). Did a lot of aqua jogging. This seems to be helping as well. Since spraining my ankle the week before Gulf Coast, this has been the trickiest part. The coaches have slowly been building my mileage. Working on different race efforts. Some days I am fried on the run, and other days I feel pretty good.
I have learned that I naturally jog around 78-80, and would say running at a good clip is about 85. Only way I can hit 90 is to turn my feel over so much that I have no push off.
I think I have again turned the corner and am getting under 200. Before I sprained my ankle I was 193 or so, but in the 6 weeks after Gulf Coast (no real exercise, just a mid-season recovery period) I blew up to 205. So it has taken me a while to reign in my eating and to get my weight back under control. Last time I weighed myself (Friday), I was 197, which I was for most of last week. I know I won't be at my goal weight for IMFL, but I still think I can be at a pretty good spot.
For example, I raced Augusta at 202 last year, and have another 6 weeks going into Augusta this year. So if I can stay focused I think I can go into Augusta around 190 this year. Let me tell you that 12 lb difference from last year would be HUGE, especially on the run. And if I can keep that up, I can maybe be 183 or so going into IMFL. If I can do that, and stay injury-free... then I think I have a chance of throwing down a nice race at IMFL. Weather permitting, of course.
Other notable things:
1. Malissa's Ride. 90 mile bike ride to Dothan and 5k Sat, then bike 90 miles back Sun. http://connect.garmin.com/activity/101451452 -- Bike to Dothan
http://connect.garmin.com/activity/101451452 -- 5k
http://connect.garmin.com/activity/101451914 -- Bike Back
2. Garmin updated their 310xt with a swim mode. I won't bother telling you how to turn on the swim mode -- but this is how it works. I did the swim across the lake with the gps in my swim cap. I did the trip around the lake on a sup with the garmin in my pocket. Still neat.
http://connect.garmin.com/activity/106564793 -- swim
http://connect.garmin.com/activity/106564828 -- SUP
3. The more I think about it, I will probably skip Hammerhead and Beach Blast and just race Augusta and IMFL. Still 50/50 on this, but would rather train for the two biggies than race right now. Quality over fun. Of course I could change my mind tomorrow. I just don't want the races to take away from training. Of course, I also may have (or I should say get) to to back to North Carolina the weekend of Beach Blast. Sissy's sister/niece is getting married and we just got the invite in the mail. So maybe some more hillwork is in my future.
Ok, that is enough for now. Gotta get some sleep, maybe watch Tru Blood.
Saturday, July 16, 2011
Jax Sprint #2 Race Report -- updated with official results
Getting to Jax. So I got off work at noon, headed home and loaded up the truck. The Sizzler and I hopped in the truck and headed out to get a quick bite before leaving town. No such luck. Luntime traffic was too bad. So we hit the road. Rain, rain, rain.... rain, rain rain...., nonstop. Stop for lunch in Madison Subway. More rain. Keep driving to Jax. Nonstop rain. To JaxRunCo to pick up packet. Still raining. Head north to Fernandina Beach, still raining. It didn't stop raining until I hit Fernandina Beach.
The Hotel -- Comfort Suites by the venue. First room was not cleaned. Nasty. Really, nasty. Second room was a queen bed (not king), and the door latch was broken. The Sizzler was freaked out and wanted to sleep in the truck. The location next to transition was excellent, but next time I will shoot for a different hotel nearby.
Ate dinner at the Crab Trap. We had the blacked seafood combo for two (fish, shrimp, oysters, crab cakes, green beans, and sweet potato). Good, but not as good as the one on St. Simon's Island. The building was neat though.
Race Morning -- Woke up at 5AM. Got dressed, dropped off my bike. I was first in line at 5:27 when transition opened up. Then walked the 50 yards back to the hotel for breakfast. Eggs, sausage and a bananna. Oh yeah, and coffee. Met Gaye, a lady from Bristol who knew mom and dad. Then the Sizzler and I walked to the beach to check it out. Woah, those are some seriously good body-surfing waves. 4 footers, looks like, with serious current left to right.
So based on doing Jax Sprint #1 two seasons ago (when everything was the same but it was a 10 mile bike, instead of the now 16 mile bike);
Predicted/Goal Time:
Swim -- 9:00
T1 --- 1:10
Bike -- 43:00 -- over 22.0, hr 165-175
T2 -- :23 (looking back at this, not sure what I was thinking)
Run -- 25:00 - under 25, hr 175-185
Total -- 1:18
Garmin GPS Time:
Swim -- 6:56
T1 -- :50
Bike -- 40:53 (hr 167, avg moving speed 22.9)
T2 -- :54
Run -- 25:11 (hr 178, avg 8:07)
Total -- 1:14:xx
Official Race Time (per DRC Sports website)
Swim -- 6:56.2 66th place out of 418 overall(top 15%)
T1 -- 0:46
Bike -- 40:58.1 (23.4 mph) 39th place out of 418 overall (top 9%)
T2 -- 0:54
Run -- 25:11.8 (8:24 mile) 158th place out of 418 overall (top 37%)
Total -- 1:14:45 69th out of 418 (top 16%)overall, 12th of 33 (top 36%) in AG, 60 out of 271 (top 22%) Males
Re the links below, I don't know what the heck happened with my Garmin, but the GPS was turned off and never got turned on. Makes no sense to me, unless the multisport function did something to it. So it does not show a map at all. Maybe I turned it on in the hotel room and it just never searched for satellite again. Traditionally at the house, once I walk outside it will pick up the satellite. Gotta figure that out, b/c I think the footpod overestimated the run.
Swim http://connect.garmin.com/activity/99592864 The swim was something. Water was 80, so no wetsuits. I swam in my race top and bottoms, decided to give that a shot. Worked out ok, the top didn't seem to slow me down any. The first group went out -- the junior nationals or something -- and immediatly most of them were swept past the first buoy. Everybody on shore groaned and started walking up the beach.
I was in the second wave. The horn went off and away we went. The current was pretty strong, but we were far enough up the beach that we easily made the turn. Actually, the buoy was in pretty close, maybe 50 yards from shore. Had to dolphin dive some, but it was all good.
The swim down the beach was tough at first, getting used to the roll and waves crashing over your head. Once you got the timing down though, it was ok. My swim technique went out the window. Finally made the turn and into shore we went. About 10 yards pad the buoy, you could stand up, and a log of people stood up and kinda swam/walked in to shore. I couldn't catch a wave to body surf in. Oh well.
T1 --- http://connect.garmin.com/activity/99592868 T1 came and went. I did pretty good. Lots of people in the race, so transition was pretty big.
Bike -- http://connect.garmin.com/activity/99592870 The bike was fun. We had a bit of a tailwind on the way out so I was crusing at 25. The pace was pretty comfortable -- guess those rides I have been on with RTC where they kick my ass and drop me like a bad habbit have been paying off. There were 4 guys in my AG and we worked together to pace ourselves (i.e., they drafted and I didn't). As one point on the way back, they were bunched up in a big draft-pack, so I blew by them to break up the group. 30 second hammerfest, fun times. Slowed down a bit on the way back (headwind), and let them catch back up with me. I eased up the last mile to lower my hr for the run. That last little bit probably cost my average being 23.x.
T2 -- http://connect.garmin.com/activity/99592873 Same old stuff, put bike up.. woah, what is this? My rear bottle holder came loose and almost fell off. Damn. Ok, put bike up carefully, helmet off, shoes on, whoops, comeon feet, get in there. Ok, in, shades and race belt, go!
Run -- http://connect.garmin.com/activity/99592875 I was not mentally or physically prepared for the run. Acutallly, I was afraid of the run b/c: (1) I haven't raced (run) since I sprained my ankle the week before Gulf Coast; (2) my left ankle (sprained ankle) had been getting better, but was tender while running; and (3) I was worred about my heart rate. My training has gotten better, some running and lots of aqua jogging -- but no interval speed-work (well, I am training for an IM, not a sprint). In all honesty, I was mentally checked out about 10 yards outside of T2 and just wanted to finish. The penguin rode my ass the entire race, every step.
Another problem -- with the gps on my garmin not working, the only distance I had was my footpod and the mile markers. Except, they didn't match up. I don't really trust mile markers, so when my watch said I did my first mile in 7:30, I was shocked and thrilled that I was so fast. The mile marker was about 20 yards ahead of me, so I didn't think too much about it. The second mile was 7:45 or so, but was a good 100 yards or so away from the mile 2 marker -- so I wasn't sure what to believe. With half a mile left (according to the road markers), I was pretty much worn out and walked/ran several times.
I know. Embarassing to walk in the last mile, but I was toast. Just haven't been running at that tempo for that distance, and didn't have that mental edge or physical ability to suck it up. Still, happy with the 25:11 for what it was.
So, I was 12th in my AG, which is better than last time (I think I was 16th or so). I got more comfortable in choppy water. Stronger on the bike. Sucked, but know what I did wrong on the run. So all in all, a success of sorts.
The Hotel -- Comfort Suites by the venue. First room was not cleaned. Nasty. Really, nasty. Second room was a queen bed (not king), and the door latch was broken. The Sizzler was freaked out and wanted to sleep in the truck. The location next to transition was excellent, but next time I will shoot for a different hotel nearby.
Ate dinner at the Crab Trap. We had the blacked seafood combo for two (fish, shrimp, oysters, crab cakes, green beans, and sweet potato). Good, but not as good as the one on St. Simon's Island. The building was neat though.
Race Morning -- Woke up at 5AM. Got dressed, dropped off my bike. I was first in line at 5:27 when transition opened up. Then walked the 50 yards back to the hotel for breakfast. Eggs, sausage and a bananna. Oh yeah, and coffee. Met Gaye, a lady from Bristol who knew mom and dad. Then the Sizzler and I walked to the beach to check it out. Woah, those are some seriously good body-surfing waves. 4 footers, looks like, with serious current left to right.
So based on doing Jax Sprint #1 two seasons ago (when everything was the same but it was a 10 mile bike, instead of the now 16 mile bike);
Predicted/Goal Time:
Swim -- 9:00
T1 --- 1:10
Bike -- 43:00 -- over 22.0, hr 165-175
T2 -- :23 (looking back at this, not sure what I was thinking)
Run -- 25:00 - under 25, hr 175-185
Total -- 1:18
Garmin GPS Time:
Swim -- 6:56
T1 -- :50
Bike -- 40:53 (hr 167, avg moving speed 22.9)
T2 -- :54
Run -- 25:11 (hr 178, avg 8:07)
Total -- 1:14:xx
Official Race Time (per DRC Sports website)
Swim -- 6:56.2 66th place out of 418 overall(top 15%)
T1 -- 0:46
Bike -- 40:58.1 (23.4 mph) 39th place out of 418 overall (top 9%)
T2 -- 0:54
Run -- 25:11.8 (8:24 mile) 158th place out of 418 overall (top 37%)
Total -- 1:14:45 69th out of 418 (top 16%)overall, 12th of 33 (top 36%) in AG, 60 out of 271 (top 22%) Males
Re the links below, I don't know what the heck happened with my Garmin, but the GPS was turned off and never got turned on. Makes no sense to me, unless the multisport function did something to it. So it does not show a map at all. Maybe I turned it on in the hotel room and it just never searched for satellite again. Traditionally at the house, once I walk outside it will pick up the satellite. Gotta figure that out, b/c I think the footpod overestimated the run.
Swim http://connect.garmin.com/activity/99592864 The swim was something. Water was 80, so no wetsuits. I swam in my race top and bottoms, decided to give that a shot. Worked out ok, the top didn't seem to slow me down any. The first group went out -- the junior nationals or something -- and immediatly most of them were swept past the first buoy. Everybody on shore groaned and started walking up the beach.
I was in the second wave. The horn went off and away we went. The current was pretty strong, but we were far enough up the beach that we easily made the turn. Actually, the buoy was in pretty close, maybe 50 yards from shore. Had to dolphin dive some, but it was all good.
The swim down the beach was tough at first, getting used to the roll and waves crashing over your head. Once you got the timing down though, it was ok. My swim technique went out the window. Finally made the turn and into shore we went. About 10 yards pad the buoy, you could stand up, and a log of people stood up and kinda swam/walked in to shore. I couldn't catch a wave to body surf in. Oh well.
T1 --- http://connect.garmin.com/activity/99592868 T1 came and went. I did pretty good. Lots of people in the race, so transition was pretty big.
Bike -- http://connect.garmin.com/activity/99592870 The bike was fun. We had a bit of a tailwind on the way out so I was crusing at 25. The pace was pretty comfortable -- guess those rides I have been on with RTC where they kick my ass and drop me like a bad habbit have been paying off. There were 4 guys in my AG and we worked together to pace ourselves (i.e., they drafted and I didn't). As one point on the way back, they were bunched up in a big draft-pack, so I blew by them to break up the group. 30 second hammerfest, fun times. Slowed down a bit on the way back (headwind), and let them catch back up with me. I eased up the last mile to lower my hr for the run. That last little bit probably cost my average being 23.x.
T2 -- http://connect.garmin.com/activity/99592873 Same old stuff, put bike up.. woah, what is this? My rear bottle holder came loose and almost fell off. Damn. Ok, put bike up carefully, helmet off, shoes on, whoops, comeon feet, get in there. Ok, in, shades and race belt, go!
Run -- http://connect.garmin.com/activity/99592875 I was not mentally or physically prepared for the run. Acutallly, I was afraid of the run b/c: (1) I haven't raced (run) since I sprained my ankle the week before Gulf Coast; (2) my left ankle (sprained ankle) had been getting better, but was tender while running; and (3) I was worred about my heart rate. My training has gotten better, some running and lots of aqua jogging -- but no interval speed-work (well, I am training for an IM, not a sprint). In all honesty, I was mentally checked out about 10 yards outside of T2 and just wanted to finish. The penguin rode my ass the entire race, every step.
Another problem -- with the gps on my garmin not working, the only distance I had was my footpod and the mile markers. Except, they didn't match up. I don't really trust mile markers, so when my watch said I did my first mile in 7:30, I was shocked and thrilled that I was so fast. The mile marker was about 20 yards ahead of me, so I didn't think too much about it. The second mile was 7:45 or so, but was a good 100 yards or so away from the mile 2 marker -- so I wasn't sure what to believe. With half a mile left (according to the road markers), I was pretty much worn out and walked/ran several times.
I know. Embarassing to walk in the last mile, but I was toast. Just haven't been running at that tempo for that distance, and didn't have that mental edge or physical ability to suck it up. Still, happy with the 25:11 for what it was.
So, I was 12th in my AG, which is better than last time (I think I was 16th or so). I got more comfortable in choppy water. Stronger on the bike. Sucked, but know what I did wrong on the run. So all in all, a success of sorts.
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