I had a friend lend me the P90x collection. I decided to throw in a few workouts. My body was in a little bit of shock. I am adapting very quickly. Last week I did 2 workouts and even managed to run for 47 minutes on Sunday.
I am slowly getting back into training. The plan is to start back with a few swims, bikes, and runs. I will continue doing P90x three times a week for a month or until I need something different.
Yesterday I swam 1.5k. I threw in a few 50s on 45. My goal was to hold 39. I held 37s for five and then swam easy. I haven't lost all of my speed.
During the next couple weeks, I am going to figure a race schedule for 2012.
Tuesday, December 13, 2011
Tuesday, December 6, 2011
Will be sorer tomorrow
Yesterday morning, I jumped into the pool and participated in PT with the Soldiers. The workout wasn't difficult. We did a lot of push-ups and ab work. In the evening, I did another workout. My brother wants to get back into shape and had a DVD with some guy from Biggest Loser. This workout was a little harder than the morning workout. We did a lot of lunges and squats. I think 30 minutes of the hour had leg exercises.
I felt okay this morning. As the day progressed, the soreness progressed as well. I am 100% sure I will feel sorer tomorrow.
I felt okay this morning. As the day progressed, the soreness progressed as well. I am 100% sure I will feel sorer tomorrow.
Monday, December 5, 2011
longest break
This is the first time I have taken 2 weeks off from training since I started competing in triathlons. It has been nice. I did sneak in a very short swim on Monday to make sure I didn't forget how to swim. I didn't want crazy dogs, so I walked every day last week. Most of the walks were 20-60 minutes long. Yesterday, I walked for almost 2 hours and the dogs had a blast.
After 2 weeks of no training, it is time to get back to light easy workouts.
After 2 weeks of no training, it is time to get back to light easy workouts.
Sunday, November 27, 2011
Nothing but eating
I didn't workout all week. I replaced training with eating. I ate and ate some more. I plan to start getting the blood pumping tomorrow.
Congrats to Lisa Matson. She ran a personal best at the Seattle Half Marathon and placed 2nd in her age group.
Congrats to Lisa Matson. She ran a personal best at the Seattle Half Marathon and placed 2nd in her age group.
Monday, November 21, 2011
The race that wasn't
RACE MORNING
I was up at 4AM. I drank 2 Boosts. I arrived at the race site by 5. It was more of a maze then I remember to get around. I set up the LYNSKEY (Green Machine). I dropped my special needs bags off then got body marked. I was done with everything by 5:30. I passed off my pump to Elizabeth and Caroline. I relaxed for the next 40 minutes listening to tunes and sipping on NUUN. I started donning the XTERRA VENDETTA. They let us enter the water at 6:45. I jumped into 62 degree water and warmed-up. They started the pros at 6:50 and us 10 minutes later.
SWIM - 59:37
We were packed in like sardines then boom. It was rough for the first 400 meters. I got hit in the throat and head several times. Someone even managed to hit my goggles, which then filled up with water. After 800 meters, I was able to get into open space. I felt good. I felt even better after the turn-around as I started to pass several swimmers dying from starting out too fast. I also saw a couple of eagles flying and a V formation of birds. I exited the water with assistance from a volunteer. I looked at the clock and thought really. I expected to be 3 minutes faster especially since I swam 3000m two weeks ago at 1:27 pace. I finished with 1:34 pace.
T-1 - 3:27
The wetsuit strippers were so close to the swim exit, I didn't have time to peel down the wetsuit. The volunteers ripped off the wetsuit and I was off to grab my bike back. I had to get it myself because the volunteers were too busy. I ran into transition and put on my SPIUK, OAKLEYS, and SHIMANO tri shoes. I ran over to grab the LYNSKEY and headed out.
BIKE - 5:06.58
I was feeling pretty good at the start until around 5 miles. I took a left turn and felt my front tire grabbing the road. As I straightened up, I notice the air pressure was very low. I know I didn't have a flat because it held pressure all night. I stopped and decided to only re-inflate. I used a new inflator and could not figure out how to make it work. Finally after fumbling around for a minute or so, I inflated the tire. I was back on the road and figure I lost a couple of minutes. No big deal the day, there is plenty of time to make it up. Out on the beeline highway we had a head wind going up and a tailwind coming back. The winds switched directions on the second loop. I started cramping in my right quad. I thought this is odd, so I tried to drink more water. The cramping only got worse. The make things harder the winds picked up on the last loop. I really struggled on the 3rd loop. It seemed like an eternity to get back to transition. I knew this was going to be a long day. In 2009, I peed on every loop. This year zero on the bike. I was drinking a lot. Too little too late.
T-2 - 1:17
The volunteers were great, they grabbed my bike and had my run bag ready. I put on my NEWTONS and grabbed my visor & run bottle.
RUN - 3:54.11
The first couple hundred meters were great with all the spectators. I was cramping under my ribs, so started walking for most of the first 2 miles. The cramping started to go away, so I was able to run more than walk for the next few miles. I walked through every aid station grabbing coke. I also had a major hot spot under my the ball of my left foot. I was taking S-CAPS every 2 miles. The hot spots disappeared around mile 8. That's when I could finally feel my feet. I started to get into a nice groove for the next few miles. I finally went to the bathroom around mile 11. My left knee started to hurt too. Then the cramping came back around mile 14. I could not get them to go away. I did a lot of walking for the next 6 miles. I started to play with my breathing and was able to run more than walk. I had to breathe more deeply and it seemed to keep my cramps manageable. I kicked into another gear for last 1.2 miles. I passed several people in the last 400 meters. It was mostly out of frustration for the race that wasn't. My pace at the end was well under 7 minute miles.
10:05.30 - 15th Division and 153rd overall
This was my worst performance in Arizona. 2011 turned out to be my worst season of triathlon. I went into this race with big expectations of myself. Back to the drawing board.
Congrats to Elizabeth Thiel, one of the athletes I coach. She had her fastest bike & run splits and overall time. She placed 2nd in her age group, 5th amateur female, and another trip to the Big Island. Congrats to Caroline, her little sister, for completing her first ironman and getting onto the podium.
I was up at 4AM. I drank 2 Boosts. I arrived at the race site by 5. It was more of a maze then I remember to get around. I set up the LYNSKEY (Green Machine). I dropped my special needs bags off then got body marked. I was done with everything by 5:30. I passed off my pump to Elizabeth and Caroline. I relaxed for the next 40 minutes listening to tunes and sipping on NUUN. I started donning the XTERRA VENDETTA. They let us enter the water at 6:45. I jumped into 62 degree water and warmed-up. They started the pros at 6:50 and us 10 minutes later.
SWIM - 59:37
We were packed in like sardines then boom. It was rough for the first 400 meters. I got hit in the throat and head several times. Someone even managed to hit my goggles, which then filled up with water. After 800 meters, I was able to get into open space. I felt good. I felt even better after the turn-around as I started to pass several swimmers dying from starting out too fast. I also saw a couple of eagles flying and a V formation of birds. I exited the water with assistance from a volunteer. I looked at the clock and thought really. I expected to be 3 minutes faster especially since I swam 3000m two weeks ago at 1:27 pace. I finished with 1:34 pace.
T-1 - 3:27
The wetsuit strippers were so close to the swim exit, I didn't have time to peel down the wetsuit. The volunteers ripped off the wetsuit and I was off to grab my bike back. I had to get it myself because the volunteers were too busy. I ran into transition and put on my SPIUK, OAKLEYS, and SHIMANO tri shoes. I ran over to grab the LYNSKEY and headed out.
BIKE - 5:06.58
I was feeling pretty good at the start until around 5 miles. I took a left turn and felt my front tire grabbing the road. As I straightened up, I notice the air pressure was very low. I know I didn't have a flat because it held pressure all night. I stopped and decided to only re-inflate. I used a new inflator and could not figure out how to make it work. Finally after fumbling around for a minute or so, I inflated the tire. I was back on the road and figure I lost a couple of minutes. No big deal the day, there is plenty of time to make it up. Out on the beeline highway we had a head wind going up and a tailwind coming back. The winds switched directions on the second loop. I started cramping in my right quad. I thought this is odd, so I tried to drink more water. The cramping only got worse. The make things harder the winds picked up on the last loop. I really struggled on the 3rd loop. It seemed like an eternity to get back to transition. I knew this was going to be a long day. In 2009, I peed on every loop. This year zero on the bike. I was drinking a lot. Too little too late.
T-2 - 1:17
The volunteers were great, they grabbed my bike and had my run bag ready. I put on my NEWTONS and grabbed my visor & run bottle.
RUN - 3:54.11
The first couple hundred meters were great with all the spectators. I was cramping under my ribs, so started walking for most of the first 2 miles. The cramping started to go away, so I was able to run more than walk for the next few miles. I walked through every aid station grabbing coke. I also had a major hot spot under my the ball of my left foot. I was taking S-CAPS every 2 miles. The hot spots disappeared around mile 8. That's when I could finally feel my feet. I started to get into a nice groove for the next few miles. I finally went to the bathroom around mile 11. My left knee started to hurt too. Then the cramping came back around mile 14. I could not get them to go away. I did a lot of walking for the next 6 miles. I started to play with my breathing and was able to run more than walk. I had to breathe more deeply and it seemed to keep my cramps manageable. I kicked into another gear for last 1.2 miles. I passed several people in the last 400 meters. It was mostly out of frustration for the race that wasn't. My pace at the end was well under 7 minute miles.
10:05.30 - 15th Division and 153rd overall
This was my worst performance in Arizona. 2011 turned out to be my worst season of triathlon. I went into this race with big expectations of myself. Back to the drawing board.
Congrats to Elizabeth Thiel, one of the athletes I coach. She had her fastest bike & run splits and overall time. She placed 2nd in her age group, 5th amateur female, and another trip to the Big Island. Congrats to Caroline, her little sister, for completing her first ironman and getting onto the podium.
Saturday, November 19, 2011
2 more chill days before the race
I was up at 5:40 yesterday morning. After first and second breakfast, I headed to the race site to run the remainder of the course. There were a few minor changes to the course, nothing I can't handle. I felt strong on the run. I finished up with 3.43 miles averaged 7:18. I kept telling myself to slow down and save it for race day.
I walked over to get some A.R.T. done on my glute and foot. I had a different guy work with me. He was good, but not as good as the Richard. I drove to Whole Foods for lunch. I went with Spicy Tuna and Spicy Salmon rolls. I also stopped for a COCOMO (chocolate and coconut coffee).
I switched out my training tires for brand new CONTINENTAL tires. I chose to go with the ATTACK for front and 4000s rear. I also switched over to VITTORIA latex tubes with 60mm extenders. I chilled for a couple hours then headed to the Slowtwitch gathering at TRIBE MULTISPORT. I chatted with Meredith Kessler, who is one of female favorites on Sunday. I saw some sweet pro bikes. I drank a glass of SHOCK TOP, good stuff. We didn't win anything from the raffle, but walked away with Lindsey Corbin beer, a pint glass, and a SHIMANO hat.
For dinner, I went to Whole Foods for a couple of pizzas and snacks. I spent a couple of hours cleaning my bike, then off to bed.
I woke up this morning at 4:50 and started reading. After 30 minutes I felt tired, so climbed back in bed for another hour. I switched up my breakfast this morning to eggs and a bagel with peanut butter & honey.
After breakfast, I drove out to Tribe Multisport to get the shifting dialed in. The mechanic ended up not showing up. I waited around for almost 30 minutes until one of the other employee's tried to fix it. I rode my bike to the race site and squeezed a short swim. I got in the water 1 minute before they stopped allowing people into the water. I swam for 10 minutes.
I still was not happy with my shifting. Elizabeth was also having issues, so she walked over to the Specialized tent and one of her friend's looked at our bikes. Then I walked over to the check in my bikes and gear bags. This is the first ironman I have participated in where they took pictures of the bikes. Odd?
I did my usual thing for lunch, iced coffee and sushi. I finished "I'm here to win!". It was a good read. I have much respect for Macca. My plan for the rest of the day is absolutely nothing.
I walked over to get some A.R.T. done on my glute and foot. I had a different guy work with me. He was good, but not as good as the Richard. I drove to Whole Foods for lunch. I went with Spicy Tuna and Spicy Salmon rolls. I also stopped for a COCOMO (chocolate and coconut coffee).
I switched out my training tires for brand new CONTINENTAL tires. I chose to go with the ATTACK for front and 4000s rear. I also switched over to VITTORIA latex tubes with 60mm extenders. I chilled for a couple hours then headed to the Slowtwitch gathering at TRIBE MULTISPORT. I chatted with Meredith Kessler, who is one of female favorites on Sunday. I saw some sweet pro bikes. I drank a glass of SHOCK TOP, good stuff. We didn't win anything from the raffle, but walked away with Lindsey Corbin beer, a pint glass, and a SHIMANO hat.
For dinner, I went to Whole Foods for a couple of pizzas and snacks. I spent a couple of hours cleaning my bike, then off to bed.
I woke up this morning at 4:50 and started reading. After 30 minutes I felt tired, so climbed back in bed for another hour. I switched up my breakfast this morning to eggs and a bagel with peanut butter & honey.
After breakfast, I drove out to Tribe Multisport to get the shifting dialed in. The mechanic ended up not showing up. I waited around for almost 30 minutes until one of the other employee's tried to fix it. I rode my bike to the race site and squeezed a short swim. I got in the water 1 minute before they stopped allowing people into the water. I swam for 10 minutes.
I still was not happy with my shifting. Elizabeth was also having issues, so she walked over to the Specialized tent and one of her friend's looked at our bikes. Then I walked over to the check in my bikes and gear bags. This is the first ironman I have participated in where they took pictures of the bikes. Odd?
I did my usual thing for lunch, iced coffee and sushi. I finished "I'm here to win!". It was a good read. I have much respect for Macca. My plan for the rest of the day is absolutely nothing.
Thursday, November 17, 2011
Green Machine
I was up at 5:30 this morning. I continued reading "I'm here to win!". It has been very good reading so far. I ate my usual breakfast then back to the room to surf the web. I headed to the pool for a short swim. I felt better than yesterday and finished with 1.3k. I decided to get a smoothie on my way out. It was called Green Machine, which I thought was very fitting since it is the name of my bike.
I drove to the race site to pick up my race packet. I checked out a few of the vendors. I talked to Mike from XTENEX. They make awesome laces that I have been using the last 2 years. The line for registration was long, so I walked over to ART (Active Release Technique) tents and there was no line. I met Richard, who worked on my left glute and foot. I left there feeling awesome. I picked up my packet and drove over to RA SUSHI for lunch. They make a sushi bowl that is simply amazing.
I headed back to the hotel and saw a DUTCH BROTHERS COFFEE on the way, so stopped by for coffee. Back at the hotel, I relaxed, surfed the web, and read. I got a call from TRIBE MULTISPORT that my bike was ready. I picked up my bike and drove to Shell gas station. This is the turn to for the long out and back stretch along Beeline Highway. The workout was short with a few 1 minute intervals. I somehow managed to average 24mph for the out and back, 19+ miles in 47.5 minutes.
I tried to switch out my cleats, but was missing longer screws because of the shims I use. I drove to ACE HARDWARE. They were very helpful. I stopped at WHOLE FOODS for dinner. I chose a slice of turkey, chicken curry salad, and mozzarella pasta salad. I also grabbed 2 dark chocolate chip walnut cookies. The rest of the night was spent setting up my race bags/bike, surfing the web, and watching TV.
I drove to the race site to pick up my race packet. I checked out a few of the vendors. I talked to Mike from XTENEX. They make awesome laces that I have been using the last 2 years. The line for registration was long, so I walked over to ART (Active Release Technique) tents and there was no line. I met Richard, who worked on my left glute and foot. I left there feeling awesome. I picked up my packet and drove over to RA SUSHI for lunch. They make a sushi bowl that is simply amazing.
I headed back to the hotel and saw a DUTCH BROTHERS COFFEE on the way, so stopped by for coffee. Back at the hotel, I relaxed, surfed the web, and read. I got a call from TRIBE MULTISPORT that my bike was ready. I picked up my bike and drove to Shell gas station. This is the turn to for the long out and back stretch along Beeline Highway. The workout was short with a few 1 minute intervals. I somehow managed to average 24mph for the out and back, 19+ miles in 47.5 minutes.
I tried to switch out my cleats, but was missing longer screws because of the shims I use. I drove to ACE HARDWARE. They were very helpful. I stopped at WHOLE FOODS for dinner. I chose a slice of turkey, chicken curry salad, and mozzarella pasta salad. I also grabbed 2 dark chocolate chip walnut cookies. The rest of the night was spent setting up my race bags/bike, surfing the web, and watching TV.
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