October update

It's been just about a month since I updated, and it feels like it's been that long since I exercised too. Truth be told, I was pretty worn out in the week after the 1/2 marathon, and then I got sick and felt extremely fatigues for a little over two weeks while I tried to shake loose and get healthy. All told, this has been a pathetic month for workouts. The October numbers (below) reflect that.

On the bright side, I did start back at swimming last week and running, and started using the bike on the indoor trainer this week. Especially nice for the bike is that I forced myself to go and went about 25 minutes on it. Last winter, I didn't like being off the roads to the point I didn't ride on the trainer at all ... and I regretted it in the spring. I got on the bike yesterday to do a quick 20 minutes during my lunch hour. Then I wanted to quit at 10, but kept going. Wanted it done at 15 too, but kept pedaling. I got into a groove and next checked my watch at about 21:xx minutes, and just convinced myself to go to 25. So I did. I need to make that the catalyst for pedaling at least 20-30 minutes 3-4x a week this winter.

I actually did a 'sort-of' triathlon yesterday, with swimming in the morning and the bike at lunch. Then some new winter base layer running gear came in the mail, and I did an evening run to test it out. Felt pretty good. Did a 3-miler today at lunch too. So I'm getting back on track and make November awesome heading into colder, darker months (with plenty of holiday treats...)

Going to sign up for a T-day race in Ohio when we're down there, and looking for a spring marathon to train for and keep me on track. Otherwise in race news, definitely looking at Racine 1/2 Ironman for July and Brewers 1/2 marathon for fall with other smaller races to fill in. Sadly, I don't think I can do the Pewaukee Sprint tri again this year (the one that started it all), because it is exactly one week before the Racine 1/2 Ironman.

October's terrible numbers are: 

17.46 miles covered (run, bike and swim).
5.37 hours of exercise.
8 days with at least 30 minutes of exercise.
10 total workouts.
5,601 calories burned through exercise.

And here's September numbers (that I never posted): 
56.11 miles covered (run, bike and swim).
14.25 hours of exercise.
13 days with at least 30 minutes of exercise.
15 total workouts.
11,082 calories burned through exercise.

13.1 in under 2:30

So I did the Brewers Mini-Marathon on Saturday and it was a great experience. We raised $515 for the MACC Fund (goal was $500), and the 13.1 miles went great. My official goal after training runs was to get it in under 2:45. My secret goal after seeing many posts at Runner's World about beating 2:30 as a newbie goal (and knowing the slowest pace group at the event would be a 2:30), was to break 2:30. Which I did, with a chip time of 2:29.24.

The day started out with thunder and lightning and rain and hail when I left home at 5:10 a.m. to head to Miller Park for the race. When I got there, they crowded everyone into the stadium atrium area waiting for the lightning to pass. The race start was actually delayed from 7 a.m. to 7:25 a.m.

When it started, I was ready and lined up a little ways past the 2:30 pace group. It took about 6 minutes to cross the start line, but then I was able to start into an easy jog to get warmed up and going. I had two GUs and two HoneyStinger packets to carry me through, as the race stations were only going to provide water or Gatorade.

Through the first two miles, I kept my eye on the 2:30 pace group and realized I felt OK going faster than they were. At about the 5k mark at the H-D museum, I unfortunately needed to use the port-o-lets because I've become so good at pre-run hydration I tend to go over a bit. When I got out, the 2:30 group was nowhere to be found, so I just settled back into a pace that felt good.

The next section of the run was nice for me as it went along the south side of Marquette's campus (Go Warriors!), and shortly thereafter I was caught up to and ahead of the 2:30 sign again. This was into about miles 4-5-6, and I felt very good (temps were still cold and drizzly, in the 46 degree range, but very comfortable for running).

This section was when I started to realize my secret weapon was hills. After the Fleet Feet Sports hill and speedwork sessions I've been able to do this summer, I found I feel comfortable accelerating when I'm on an incline. SO in the race, when people would slow on the inclines, I would actually be passing people which provided a huge psychological boost.

The next main sections along the 27th street and 35th street viaducts were pretty hard. They were not only in the midpoint of the race, but very windy. Coming north on the 35th street viaduct into the wind was especially tough, and started a general slowdown for my times. Fortunately, there were a couple sets of signs near 35th and Wisconsin to cheer me: "Seemed like a good idea four months ago" and "If it were easy, we'd be out running too," and the paring of "Worst. Parade. Ever." and "Where's my candy?" Smiling helps you run faster. It's a fact. It's just science.

A mile or so after that, I was fighting the crosswinds in the Miller Valley before slapping five with the Brewers Racing Sausages (except Bratwurst. Jerk.), and then making my way down State Street to mile 10. This stated the Hawley Road incline, which was a terrible idea to have at mile 10. So, I powered my way up, but it really sapped me for my last few miles.

On the warning track inside Miller Park.
About a 1/4 mile to go. 

I coasted into the stadium parking lot on fumes, until my daughter ran up to me with my Marquette knit cap and said "Here Daddy." It was great and I gave her my cold wet running cap in trade. A few minutes later I was inside Miller Park running on the warning track, and then out the other side for the last 1/10 mile or so. As I could see the finish line, the 2:30 pace runner came up alongside me and I knew I had to pour on just a bit more to make my super-secret goal. I gave it most of what I had left and beat 2:30.

Whereas most of my training runs have been around 11 min/mile to 12 min/mile, my splits for the Brewers mini were: 10:50, 10:39, 10:26, 12:10 (potty break), 10:23, 10:12, 10:42, 11:43, 10:55, 11:45, 11:37, 11:21, and 12:32. My goal for next year's Brewers Mini is to have splits be 10 and under. I'm shooting for 2:10. With a year to train, why not?

LD: 14

I think I did things better yesterday. I added a mile to my previous Long Distance run, and shaved 10 minutes off the time. Changes included:

1. Ran on a trail (no cars to worry about). 
2. Trail had limited inclines from previous LD. 
3. Good night's sleep.
4. Half bagel with peanut butter 25 minutes pre-run.
5. GU packs taken at 4-mile intervals. 
6. Carried my water instead of using the odd-fitting water belt (dislike that this one helped, since the belt was a birthday gift from family). 
7. Mentally prepared myself to have a good run. Even smiled to myself (and others) several times on the run. 

The total 14 miles came in at 2:52, for a 12:xx/mile average, or just under 5 mph. Throwing out that last slow mile (13:22), my Brewers half-marathon time would be reaaallllyyyy close to 2:30. Factoring in not carrying water on the course, two weeks of training still to go and the intangibles of being cheered on by the crowd and pushed by other runners, I think breaking 2:30 is very possible. 

On another note, since we're now into September, here are the August numbers [change from July in brackets]: 

198.83 miles covered (run, bike and swim). [-70 miles]

26.62 hours of exercise. [-2 hours]

23 days with at least 30 minutes of exercise. [no change]

33 total workouts. [+1 workout]

22,691 calories burned through exercise. [-900 calories]

LD: 13

Yesterday was my new longest run to date: 13.1 miles. I'm not happy with my pace at nearly 14-min/mile, but I already know a bunch of ways I screwed up in prep for the run. Not to be too detailed, but I got a crappy 4 hours of sleep or so the night before, didn't eat anything before I went out at 6:30 a.m. and in general felt sorry for myself for half the run and didn't want to be there. Hard to keep a level head when it's undernourished to begin with ...

On the bright side, I did finish it. I also did six days of exercise last week, including two-a-days on three of those days, with one of them being a ride and then a ride/run brick.

Lessons learned: Get enough sleep. Pay attention to pre-run nutrition. Figure out new ways to go zen on the run rather than get sucked into my head on a negative day.

This week's focus is a 4 with a magic mile (likely Friday instead of Saturday), and the next LD run is 14 miles on Sep. 8. I will be sure to get plenty of sleep, lay out my clothes and nutrition for the run and tackle that one with zest.

LD: 11

Holy cow, it's been three weeks since I posted. Not much news though in my defense. Still plugging away on the cross-training for the Brewers 1/2 marathon on Sept. 22, and looking ahead to what races I definitely want to do next year. I think I'd like to do one Priority A long (1/2 Ironman tri) and 2-3 other smaller tris, plus the Brewers 1/2 again and possibly a full marathon.

As of Saturday, my new longest run is 11 miles. It took about 2:20, so I'll have to up the pace in the next month to do that 13.1 in 2:30 or less. Looking back at my workouts over the last three weeks, I've had very few two-a-days.

To catch up, here are July's stats:

178.12 miles covered (run, bike and swim).
22.5 hours of exercise.
21 days with at least 30 minutes of exercise.
26 total workouts.
18,122 calories burned through exercise.

And now that I look at it, I don't see June's numbers. They are:

269.66 miles covered (run, bike and swim).

28.5 hours of exercise.

23 days with at least 30 minutes of exercise.

32 total workouts. 

23,449 calories burned through exercise.

LD: 8

Today's long-distance run according to the 1/2-marathon training schedule was eight miles. This was my new longest run by 2.5 miles. It felt great mostly good.

Miles 1-4 were kind of a slog. Not sure if that was because it was so early, my bike ride was last night instead of in the morning, I was running with my new water belt the kids gave me for my birthday, I was listening to a podcast instead of music, I was subconsciously pacing myself for the new distance ... or all of the above. Mile 5 was a bit faster, and then Miles 6-7 were great. I could feel the endorphins infusing my system and felt like I might be home in a second (I'd also switched over to music). Mile 8 was ridiculously tough, but I think if I had been doing a nine-mile run today, Mile 9 would have been toughest, or Mile 10 and so on.

All told, I finished in about 1:48, or 13:30 miles. Much slower than where my general 5k pace has improved to, but I know that the LD days are not about time as much as distance. Today was about getting my body used to being out there for eight miles. It was a good run. And I was done by 8 a.m.

Rest of week
The rest of last week, I did a two-mile run on Wednesday at lunch, and then a 15-mile bike ride in the evening. Usual swimming on Thursday morning and then an 11-mile bike ride at lunch and Friday's 10.5-mile evening ride.

I seem to be back on track with double-workout days, and it showed on the scale today. I lost three pounds this week. I could be well into the 230s by Labor Day. I would love to be in the 220s by the 1/2 Marathon.

Coming up
I've got a rest day tomorrow, and then will try to hit double all next week. The next LD is 9.5 next Saturday.

Midweek

Since Sunday, this week has been a good exercise week. Following Sunday's long run (5), did biking on Monday and Tuesday, swimming Tuesday and I'm set to do a run (5k) today at lunch and then I need to do a bike ride tonight.

Bicycling was 10 miles on Monday, and the first time I'd ridden since the tri. Pace wasn't too bad though, as I averaged 16.2 mph. Yesterday's ride was longer and a bit more of a slog, as the heat index was near 100 when I headed out for the 16 miles. I averaged 15.2 mph and got home drenched in sweat, but not breathing too hard. That ice bath was crucial...

Tuesday swimming was good. I was solo as far as students, and did a 100 swim, 100 Individual Medley, 100 swim warmup, followed by 16 x 25s at speed, diving in from the race platform, with walking lunges out of the pool and back to the platform each lap. Then a 100 kick to cool down. I'm able to IMs now, because we've used part of the alone class times to work on butterfly (a stroke I never learned). My upper body is there, but my legs try to do a modified breast kick rather than a dolphin kick. With fins I'm fine, without it's a struggle.

The rest of the week, I've got swimming and a bike ride tomorrow, either bike or run Friday morning, and this week's long-distance (LD) run of 8 miles. I'm planning to wake up by 5:30-6 a.m. and get that one done before people wake up here.

Week recap

It's been a hard week to get up and exercise. Not sure if that's post-tri slump or depression or whatever, but all I did last week was my two regular swimming lessons and a hill workout (3.8 miles) with Fleet Feet Sports in Milwaukee.

Actually, aside from the race, the Fleet Feet run was the first time I've run with a group. I met Running for Connor team partner Erica there, and it was the first time we ran together too. It was pretty awesome to run with a group. I love running out here on the country roads by myself, but the change up and companionship really got me jazzed. I also think it pushed me to up my pace from what I generally do on my own.

Next big race is the Brewers Mini Marathon on Sept. 22, and the Galloway plan to train for it was to start in earnest yesterday with a 5-mile run. (It got bumped to today.) The crux of the plan is to do pretty much what I did for the triathlon, except the long weekend workouts will be progressively longer runs instead of bike-run bricks. The weekly workouts will still be a mix of cross-training with swimming (2x week), biking (12-20 miles, 2-3x) and running (2-4 miles, 2-3x).

I'll try to keep up with the training blog as well as I can; this Saturday is supposed to be an 8-mile run, which would be my new longest run.

Thinking about signing up for the Oceanside 1/2 Ironman in March 2013 to make sure winter training stays on pace.

Race recap

What a day yesterday was. I’m still processing everything I did and learned, and am already looking forward to the next tri. I’m going to do my best with this post to try and encapsulate everything I can about the day.

I woke up at 4 a.m. after some fitful sleep and put on my tri-suit and made a bagel with peanut butter. Beth woke up too, long enough to take a pre-first triathlon photo. I look more bemused than anything. Truth be told, I was starting to worry about the swim.

After a bagel and some Gatorade Prime the kids got me for the race, I headed out to the wagon for the 20-minute drive to Pewaukee. My transition bag and pre-checked bike were already in the car. As I drove, I noticed that the sun was already starting to rise; at least there were visible pinks and purples in a small area of the northeastern horizon. Very lovely. There was some kind of sports or other talk radio on in the background, but it was just white noise for a guy who was obsessing about the swim.

When I got to Pewaukee, I pulled onto a street near downtown where I saw other cars with bikes and such parking, and just pulled off there to park. (Forgot to ask at the race walk-throughs where they recommended participants park, but it was a good spot anyways close to the start. A little closer to the finish would’ve been cool too.)

Transition area.

I grabbed my bag and walked my bike the couple blocks to transition. I found my rack (wave 21) and my spot (no. 1048), and placed my bike and started to unpack my bag and setup my transition items on a bright blue towel just how I wanted them. It was warmer than I thought it would be, so I took off my shirt, socks and shoes, but left my new sweats on with my tri-suit and wandered off to get marked with my numbers.

(There was something relaxing about wandering around the lot in my bare feet. Weird.)

After I got marked, it was about 5:20. Still an hour before they closed transition and moved all the athletes to the beach for wave starts. I walked back over by my bike. Since it was over by the rear of the transition area/parking lot, I found a spot to sit quietly and think about the day and people watch.

Timing chip on the correct ankle. 

Then I noticed my bike was askew and my water bottle was on the ground. I went over to fix it and the guy next to me apologized and said it fell while he was racking his bike. It was too much trouble to pick my water bottle back up I guess. Then I noticed my swim cap and goggles were lying a couple spots over too. (How hard did he knock my bike?) So I put the bottle back in, straightened my bike and transition items, and took my swim cap, goggles and timing chip back over to my spot and relaxed.

When the place started to get busy, I decided to put on my timing chip which goes around the ankle with an “unbreakable” strap. Within a minute, a volunteer began walking through transition yelling, “Timing chips go on the left ankle!” Three guesses which ankle I’d done… In my head, it made sense. Numbers written on the left bicep and calf, timing chip on the right ankle for balance. Right?

So, I did my best to undo the “unbreakable” strap without breaking it so I could switch ankles. That went as well as you’d think. So, I got up to go over by the mark-up area and see if they had extra straps. Of course they did. Everything about this race was very professional and well thought-out; and all the volunteers were smiling and a joy to see. When I saw a woman standing with a box of extra straps, she already knew I was headed over. I guess all the broken-strap people must have the same hang-dog facial expression. I smiled a “thanks” and switched straps (and ankles), and walked back by my bike one last time.

Finally, it was close to 6:05 or so and I headed over to the beach. I found the area for nos. 1000 and above, and stood in the sand, stared out at the swim course and picked up where I’d left off with worrying about the swim. I tried a few times to distract myself by eavesdropping on the hundreds of conversations going on around me, or blocking them out and staring at the moon or the tree line in the distance. None worked for long. I said a few prayers too, to St. Brendan (I couldn’t think of the patron saint of swimming, but figured navigation and sailing and my name-saint would be good enough).

Eventually I struck up a conversation with a calm-looking athletic type near me and asked ho many tris he’s done. This would be his second, he’d done this same tri in 2011, and was a runner at heart. He gave me some great advice for the run, and said not too worry much about the swim (how could he tell?)

Then the elites were in the water (and it seems like right back out), and the waves started going in about every two minutes. I could feel my heart rate going up, but it didn’t feel much different than the nerves prior to a football game or track meet. Finally my wave was in the start corral. I stood at the back, crossed myself, and hit the water slow.

I found a quiet place to swim and sight behind most of my wave, and was able to do some good front crawl. I weaved a bit left and right, but not too much. I swallowed some water when I was sighting on the first turn buoy, and that got me switching to breaststroke for a bit. Then back to crawl. I flipped back and forth a few more times as it felt right, pending breathing and nerves. It seemed like it was taking forever. I couldn’t believe I was still going to try and bike and run after, as fast as my heart seemed to be going.

Then I was far enough to stand up. As others (from wave 22) started to run past me, I walked smoothly exiting the water, up the beach and to transition. The cheers and encouragement as I went were awesome! The swim was done. My time later showed that despite placing myself at the back of my wave, and exiting at a walk rather than jog, was still under 15 minutes.

I grabbed a water, got to my spot, dried my feet and put on my socks and running shoes, helmet and sunglasses. I put some GU in my tri-suit pocket and went to hit the road. Transition time was a little over 4 minutes, and I was on the street pedaling hard. And still breathing hard from the swim, too.

The 16 miles for the bike course were fairly uneventful. I pushed myself at a pace that felt comfortable, which was all I could do since I decided to do the race technology-free. I wanted to be as in-tune with my body and the whole experience as possible. That meant no tunes on the run course either. I wanted to hear every cheer, and push my body on my own.

Every so often on the bike, I would fall back a bit if I felt I was working too hard (always trying to be up cadence rather than mashing those pedals) … shortly thereafter I’d berate myself, “You’ve worked too hard to be happy ‘just finishing.’ Step it up son, it won’t kill you!” The course had a couple good hills, but overall was a nice ride. I finished in 58 minutes on a 15.8 mph pace, which is dead-on what my training rides have averaged.

(That 58 minutes needed to be train-adjusted, as I was stopped by a freight train just 30 yards from the end of the bike ride. There was a volunteer who took down the race numbers of everyone who was obstructed, and I’m sure they adjusted our chip times accordingly.)

Tom's sign

Jack's sign

Colleen's sign

Beth's sign

One of the smart things I did during the day, started in transition 2. I jogged with my bike to my spot. This helped with some of “jelly legs” syndrome going from biking to running. It helped acclimate my quads and hamstrings, and by the time I was out of the port-o-john and on my way to the run start, I was running and feeling ok.

Coming out for the run, I heard Beth call my name and looked up in time to see Jack (waving a spatula at me, in a “Run Fatboy Run” reference for motivation), and Colleen holding a sign with Sonic the Hedgehog on it that said “My Dad is faster than Sonic!” Big smiles. I felt great. I wandered through the run course, trying to equate distances with my typical 5k here, running up to the horse farm and back.

I tried to give high fives to all the kids I saw, and every resident who came out to cheer and every helpful volunteer were great. I tried to say “thank you” to every volunteer and cheering spectator I could. At one spot on the run course, a family had setup a mister by the street and put out their own waters and Gatorades and cheered runners on from their balcony above.

At home a few hours later, and I still look gassed. 

When I finally rounded a last corner, the cheers from the park where the finish line was got louder and deeper. I picked up the pace and egged myself on. I saw dad and gave him five, then heard Brian shout my name just before I crossed the finish line at 2:50 (since wave 1 started) and heard them call “…and Brendan Dooley of Helenville, Wisconsin ….” I pumped my arms, enjoyed the cheering and mom came up to give me a nice birthday hug and congratulations. Run time was just over 39 minutes.

That’s all for now. In about an hour, I’m going to get a nice relaxing professional sports massage.

Tomorrow morning, it’s back to swim training.

Thanks to all the race sponsors!

2:01.2

I did it. I can officially now call myself a triathlete. What a day today. More later ...

Holy crap

Just got done picking up my race packet and listening to the course talks and walk-throughs. After the swim talk, we were allowed to swim the course. I was astonishingly slow swimming in the open water. 


Swimming in a melee of people, the murky, warm water and plenty of weeds was way tougher than I would have guessed. I got kicked a few times, swallowed a bit of lake water and switched to (poor) breaststroke for most of the course. It probably took 20 long minutes to do the 450 yards. I just couldn't get my breathing even enough once I was shook up. 


I'm so glad I decided to go out tonight for the course talks and to do the swim trial. It would have been completely deflating, and possibly harmful, to get in the water with the full complement of other racers and combat the full race-day adrenaline ... only to discover how different the swimming can be from training. 


I never would have thought a year ago when this journey started that I'd be dreading the swim more than the run on Sunday. New plan of attack: Find a way to stay calm on the swim, use it as a warmup for the day and get out of the water safe and ready to crush the bike. 


I've said all along this one is about finishing, not time. (I only thought about times in my head, but never said anything.) Now, again, this one is about finishing it, savoring the full first tri experience and learning. 


There will be plenty of time later when I can start looking forward to the next race. 

1 week!

Tapering began in earnest today. (It should have started last week, but I cheated to get more work in following the minimal amount of work I did the week prior in N.Y.) The tri is in less than a week on Sunday; I feel extremely ready for it and am looking forward to getting past it now, getting it done and under my belt. I want to see what my training has done for me (aside from great weight loss!), and put these new skills and equipment to the test.

But first: Quit working out so hard for a week! This is going to be tough. Fortunately I have an understanding wife who has been extremely supportive throughout the process and continues to be so.

So the week of training looks like this: 30 minute light bike ride today, swimming tomorrow, 2-mile run on Wednesday, swimming Thursday, off on Friday and very light 15 minutes bike ride and 5-minute run brick on Saturday. Then it's off to packet pickup and pace nervously until I fall asleep.

Sunday, I'll get up about 5 a.m. for a quick breakfast and then head over to the course for check-in to setup my transition area. Wave swim starts at 6:30, and I may even be done by 9 a.m.

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New shoes

I received an early birthday card with some wish money in it, so I decided to go to Fleet Feet Sports and get my stride analyzed and buy the right shoes. After about an hour with a truly knowledgeable and attentive staff member, I came away with Saucony Hurricane 14 shoes, that I took out for a 6-miler the next morning. They were great. The whole experience was terrific and I look forward to supporting that store as often as I'm able.

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Emotional ride

I wasn't supposed to exercise yesterday, but last night I had some extra emotions to burn off. I took off on the bike for about 7.5 miles until I started to feel winded. I averaged 20-plus mph! Then I took a more relaxed ride back, but still got back with an average speed of 17.3 mph over the course of 58 minutes. And I felt better. I really believe that hard exercise is good for the body, brain and soul.

25 miles before 8 a.m.

I set my alarm and got up early enough to head out on the bike for a long ride before work today. I didn't know I was planning to, but I hit (almost) 25 miles in 90 minutes for a nice fast 16.2 mph average.

Whether on a run or bike ride, there is a beautiful simplicity in an out-and-back course. If you can get inside your head and keep saying, "just a bit further, then I'll turn back," every extra bit you go doubles. On a loop course, if you decide today's not a good day, you can cut it short and ride home on a shorter loop.

But today, I just kept pushing myself to go a little further until eventually the county road I was on dead-ended at another county road. That was the 12.25-mile mark, so it seemed like a good place to turn back.

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Lunchtime

It was cooled off by lunchtime today, so I went out and did a 5k (not into the wind). Decent time of about 35 minutes. More importantly, I went on a route I haven't run in awhile, and I noticed that I was running past places I used to stop for walk breaks. In fact, I ran the whole 5k except for about 30-40 yards when I stopped and crossed the road and headed back.

It was nice to have a day like today where it's so easy to notice the big differences in my body and endurance from just a few months ago. I'm really feeling some confidence for the tri.

Swimming faster

This morning's swim was a nice 1,400-yard workout, centered on a timed 500. I did all freestyle today, and warmup was a 300, 200 kick and 100 pull.

For the timed 500, I did it in 12:04, which was almost two full minutes faster(!) than the last timed 500 we did on May 8. Nice job -

Then we did 8 x 25s with fins, 10s rest each side, and a 100 easy to cool down. Very good day in the water today.

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Heat index

I wasn't planning to do a second workout today with the heat index at or near triple digits, but as lunchtime got closer I felt just restless enough to think about it. I convinced myself two miles wouldn't be too much and out I went. Though it was so warm and humid I could feel the moist air going into my lungs, I still managed to do two miles close to race pace.

It's going to be hot today

With the weather projected to hit the mid-90s today, and since I was awake, I decided to go out for an early bike ride today at 6 a.m. and get today's exercise done and out of the way. (If it doesn't get too hot, I may still do a small run later.)

A good bike ride, averaging 15.9 mph (Beth said this is in the range of the faster group on most group rides), and covered a little over 11 miles in about 42 minutes.

At about 22 minutes, I felt a definite "bonk" in my legs as the pedaling got tough for no discernible reason. I pedaled through it, and about 3 minutes later things seemed fine again. I think that may have been the end of my glycogen stores, and the process of my body switching over to fat (I hope) for fuel.

Back in the pool

After being away from the pool for both lessons last week, it felt good to get back in the water today. It was tough too. My breathing felt off, which made my strokes off. I suppose it could have been the other way around, but any way I really felt like I was working hard for what was a pretty straight-forward workout. The warmup: 150 free, 100 pull, 150 kick. Then we did ladders, with sets of ab work with the medicine balls out of the pool between rungs. Rungs were:

• 4 x 25 free, 15 rest
• 2 x 50 breast, 20 rest
• 2 x 100 free with fins, 20 rest
• 2 x 100 free with fins, 20 rest
• 2 x 50 breast, 20 rest
• 100 easy cool down (free)

1,200 yards, plus five minutes of ab work made for a good 45 minutes of pool time.

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Lunch run

Just finished an absolutely stellar lunchtime run. Did three miles, and for the first time did the whole thing without the walk breaks. I still believe wholeheartedly in the Galloway run/walk method, especially since it is definitely a style that got me to love being out there running. But there is something special about doing a longer (for me) run without the walks. ... In short, I rock!

Turns out the pace was about 10:40 per mile average, for three miles in just under 32 minutes.

Then I came in the house, showered, ate lunch and continued sweating for about 40 minutes.

Big update

OK, so it's been about 10 days since I last posted. Unfortunately, that doesn't mean I've missed out on sharing 15-16 workouts. It's only been six. (On the other hand, compared to a year ago at this time, that's six more workouts than I did then.)

The last update was my last time swimming, as I missed all last week swim sessions while I was in (upstate) NY for work. That means I also missed bike rides, as I couldn't beg, borrow or rent something to use during the week. I did get three runs in though, and they seemed to go well—if only for the change of scenery and bigger hills.

So, since my June 14 post, here's a brief outlay of what I've done:

• June 16: Big brick with 15.8 -mile bike ride and 5k run. 59 minutes and 42 minutes, respectively. 
• June 19: 5k run, 38:30. 
• June 20: 4.05 miles, 52 minutes.
• June 22: 3.3 miles, 42 minutes. (big hills this day, going up first half, then coming back with gravity...)
• June 24: 15.87-mile bike ride, 58 minutes awesomely for a 16.4 mph average!
• Today: 2-mile run, 22 minutes. Lunchtime bike ride was 9.xx miles in 36 minutes for a 15.3 mph average.

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Observation on June

I re-read my post early in the month about June goals, and how they might be tricky because of travel, etc. It's like I could tell the future. Unless I do triple workouts this week (and I don't plan to), I won't hit 40 total workouts for the month. However, thanks to the three monster bike rides (2.5 to 3 hours each), I should be able to hit that 30 hours of exercise goal for the month.

Swim sprints

A fun new version of sprints at swimming this morning. After the 3 x 150s warmup, we did 25s on the clock. Instead of on a certain time per length by xx times, it was a steadily decreasing time per length, and we went to failure.

It started at 60 seconds for the first length, and then time per length decreased 1 second. I made it to 28 sprints before I was tired to continue. I was consistently near 25 seconds for the most part. Once the rest periods got under 10 seconds, I slowed considerably. I made the 28th length in time to do more, but I hit the wall part way in that last length where it was a struggle to finish.

I was breathing hard and, I think, sweating (despite being in the pool) by the end. The 150 of breaststroke to finish was a nice relaxing finish.

Today I also wore my tri suit in the pool for the first time. I've used it on some of my long bike rides because it's my only gear with some bike padding, and by default on some of my runs when I did bricks. It wasn't bad; I didn't notice any drag or feeling weighted down by the extra material soaking water or anything like that. I am curious now how long it will take to dry out on the bike ride, or if I will be pedaling with squish sounds for 16 miles.

Unfortunately, today was the third straight day of work deadlines kicking my butt, so there was no second workout at lunch or in the evening. In fact, I'm writing this at 9:30 at night, and I'm going to get back to work on one of my work stories right after this (hope to wrap it up by midnight and hit the sack without it weighing over my head unfinished). Then I can go out for a nice run first thing tomorrow morning.

I am doing stuff ... honest

I just fell off the writing wagon apparently. Truthfully, I was away from the computer over the weekend, didn't blog on Monday's exercise-free day, and then skipped yesterday waiting for a second workout that never came. So, here's a quick wrap-up:

Started today with a really nice 5k. Did slightly under 12-minute miles, and really enjoyed my new Yurbuds Ironman earbuds that did not even fake like they were going to fall out. The twist-and-lock earbud gimmick turns out to, well, not be a gimmick. Nice job folks.

Yesterday, did a full swim of 3 x 150s for warmups, one kicking, one with double-kick breaststroke drill and one regular swimming. Then 6 x 25s with in-water "pushups" at one end, and 6 x 25s with pool edge triceps dips at one end. Followed that with 4 x 100s of swimming with fins, and finally a 100 cool down.

Weekend
The weekend rides were awesome. I did 39.35 miles going to Milwaukee in 2:31 for a sustained 15.6 mph pace. Coming back Sunday was more uphill and more difficult as it was more humid and I think I messed up my nutrition by waiting to long on drinks and gels. But it was 39.98 miles in 2:49 for a sustained 13.8 mph pace. I also started Saturday with a piece of peanut butter toast and a Gatorade Prime, but Sunday just washed down some Honey Stinger gels and hit the road.

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Tomorrow I plan to not miss my second workout, so I promise to update the swimming and a bike ride right after lunch.

Still having fun. Race day is in three weeks!

Hard 3 miles

Today was a difficult run. Went out about noon, intent on making really good time. My earphones kept falling out, and was into a headwind half the time, and it was 85 degrees out there (I found out after I got done). But I did 3 miles and got it done (at about a 4 mph walking pace...)

The fun comes this weekend, when I bike 40 miles to Milwaukee tomorrow morning, and then 40 miles home on Sunday. Getting my bike all situated tonight, and planning out my nutrition for the rides. Depending on how this weekend's rides go, I'm toying with the idea of doing a century ride as a gift to myself on Father's Day morning (especially attractive since I'll be gone the rest of that week with no access to swimming or biking).

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Thursday

Yesterday's swimming was good, about 1,400 yards with some land-based core work with medicine balls in between the main workout laps. Then at lunch did a 13+ mile bike ride.

Two today

So today was a double again, and important to get two in with tonight's end-of-school pizza party ...

Started the morning with a nice 4-mile run at a 5 mph pace, including a top speed of 6.9 mph for about a 1/4 mile. Double-bonus this afternoon when I found out today is National Running Day!

Then at lunch, did a 10-mile route and averaged 15.7 mph.

(All told, killed about 1,100 calories today in prep for some pizza tonight, and maybe garlic bread too...)

1-a-day

Monday's training day off was lovely. I didn't feel down or like I needed to be out at all.

Yesterday didn't get to go out for a second workout session after swimming in the morning.  But I did walk with the kids a .5 mile into town for some ice cream cones. (I may have had one too.)

As for the swimming yesterday, it was about the quickest we've covered 1,400 yards. (Just about 300 shy of doing a full swimming "mile.") After the 300 warmup, we did 300 yards of some pull buoy and kick drills, and then did 2 x 400s that were: 4 x 50s of running in the lane to midpoint, freestyle to wall, backstroke to midpoint and run backwards to starting wall, followed by 100 kicking and 100 swim. (On the second 400, the 100 kicking was a 100 pull buoy.)

36-mile brick

A few good days of training following the May numbers. Did a 4-mile run on Friday, then a long brick on Saturday.

I started by getting up at 5:30 Saturday and headed out fairly quickly, having prepped my bike, nutrition and attire the night before. I rode for 36 miles 1/2 on a crushed stone bike path (was like moving through a swamp) and 1/2 on county roads (was beautiful after all that gravel). I averaged about 14.4 mph, which was around 12 on the bike path and then about 16-17 on county roads.

When I got home and took my bike helmet off, a pool of sweat fell to the floor from my forehead that had been held in check by the helmet's sweatband. I took a couple last swigs from my water bottle and went back out to do a 2-mile run. The pace was nothing great, but I did it. All told it was 3 hours of exercise on a Saturday finished by 9 a.m. (The recovery was another matter. There were a couple naps during the day...)

This morning, instead of making today a rest day, I decided to get up early again for another run. I did 4.7 miles at a slow pace, and will make tomorrow my rest day.

Next post will be Tuesday after swimming, and either a lunchtime bike or run.

May numbers

OK, so a month ago on May 1, I wrote a post about my April numbers and how I wanted May to go. Since today is June 1, seems like an appropriate time to take a look back.

According to my April MapMyRide training log, I had done exercise on 21 days (including some two-a-days), tallied 82.78 miles running and biking and hit 8,790 exercise calories burned. Then I said that by today's date, I wanted the May calendar to top 9,000 exercise calories burned. I beat that mid-way through the month, so the final tallies for May by the numbers are:

227.34 miles covered (run, bike and swim).
28.1 hours of exercise.
26 days with at least 40 minutes of exercise.
39 total workouts.
21,077 calories burned through exercise.

I have to say I'm happy with that.

June is going to be an interesting month, as I need to go to work in NY at the home office for a week somewhere in there, while also hitting the peak of my tri training plan, and starting the taper in the last week. It's hard to pick the right goal to try for, so let's go with this: I'm going to shoot for 30 hours of exercise in June and 40 total workouts.

Sushi-no

When I get out of the habit of posting, I really fall short apparently. OK, so here's another multi-day catch-up post.

Tuesday
I was back in the pool Tuesday morning, and we did some 25y sprints that really got me going. Started the day with the 300 warmups, then did some alternating laps of kicking and pull buoy. Then we did 10 x 25s on the 1-minute counter, where we'd rest on the wall until the minute remainder was up. Normally, I take it easy during this drill and try to balance exertion and time. Before we started though, coach said she wanted each length to be all-out. So I slammed each one.

The first length was like lightning (for me), in under 20 seconds. But I evened out and the rest were quick at about 20-25 seconds per, and coach was impressed by my consistency on speed. I was definitely winded after each, and able to go again on the minute. Nice sprints that provided an ego boost for the day. Then we did a few sets of this and that and wound up swimming about 0.8 mile, which was pretty good for the 45 minute session.

Then at lunch on Tuesday I went for a blistering ride, just over 10 miles on a 15.7 mph pace. The hills are getting flatter and distances seem shorter.

Wednesday
Yesterday morning, I started with an 11-mile ride in the morning, averaging 15.3 mph. A good quick ride to start the day. Then as I was getting ready for a noontime run, I got a call from school and needed to pickup one of the kids and spend some time at the doctor's. Leaving there, I stopped and got some sushi for a late lunch, and my wife brought me home a coffee as well. Then awhile later, she made sure I went out to do the run I missed at lunch.

I set out for a 4.5-mile run, with sushi and coffee gurgling away in my gut. It was not good. While sushi may be a good recovery food with its mix of lean proteins and simple carbs, it is a terrible pre-race food. The coffee probably wasn't helping either (no cream or sugar, just coffee...) I didn't puke anything on the side of the road, but I sure wanted to a couple times.

Today
This morning was back at swimming. Nothing special. 300 warmup, then 4 x 200s with sets of leg lifts/ab work out of the pool in between each set.

Talk to you tomorrow. 

Catching up

I didn't post for a few days, so here's your catch-up on the past few days of workouts.

Friday
I ran a 5k in the morning, sneezing all the way. I didn't post because I planned to do a bike ride at lunch that day, but I didn't and then time just got away. It was a good run and nice start on the weekend.

Saturday and Sunday
Spent the bulk of each day in a truck driving to Detroit to pick up my new (old) motorcycle. No workouts, other than loading/unloading an 800-lbs. bike on Sunday morning and afternoon.

Monday
It was really hot, so I decided to get up early and start Memorial Day with a workout before it got too hot. Since it was an extra day off from work and I'd missed two straight days of workouts, I decided to do a land-based race-distance workout. I biked 16.2 miles and then did a 5k. Even at 6 a.m., it was hot. It was like a sauna out there. Steamy and blecch. I did the bike ride in an on-pace hour, and then was wiped out for the 5k. I walked more than I ran and felt exhausted. I was sweating through all my layers by midway through, and was happy to get into a cold tub when I finished. My legs were fine, and I wasn't out of breath. I think I'd set out with too few calories and that was multiplied by the heat to wear me down.

The important thing was that I did race distances and finished. July 8 could be just as hot and steamy as yesterday was, so it was a shot in the arm to put together a "full" brick and finish. I know with a few more calories and better hydration I would have felt stronger throughout the run.

5.7 miles

I forgot to post yesterday, but it was still a good day for workouts. I did a 8.9-mile bike ride at lunch with one really steep hill. I was out for about 35 minutes for a 15 mph average.

Then about 5 p.m. I went out for a long run on a new route. I knew it would be longer than 4.5, my current longest run. Ended up being close to 5.7 miles. Did it in 1:07 for about 12-minute miles. The 4:1 ratio went well for awhile, but the last couple run portions included some extra walking leading into the walk portions. As much as I wanted to leg out each run section, I know I need to listen to my body once in awhile when it says it's tired. I knew that with it being a new longest distance, I shouldn't be hung up on a faster time as much as finishing strong.

I think I must have timed it right, because this morning's swim was a tough workout, but my legs and hips weren't dead at all. In fact, this morning's distance in the pool was the most we've done in about three weeks. And as an extra challenge, I went as long as I could doing freestyle to prove to myself that I could. I wound up only doing about 100 yards of breaststroke, and that was during the cool down.

All told, today's swimming was a 300 warmup, then 16 x 25s kicking (with fins) as fast as possible, with 15 seconds rest between, then 4 x 50s freestyle with 15 rest, 100 kick with fins, 4 x 50s free with 15 rest, 100 kick, 4 x 50s cool down.

Look all around ... nothing but blue skies

Yesterday, did just one workout. 3.78 miles in run/walk intervals per Galloway. Instead of a timed 4 minutes/1 minute ratio though, it was measured at 400m run/200m walk. The changed rotation had me going at 11:40/mile average. It was a clear blue day with a light breeze, and then Johnny Nash popped on the iPod singing "I can see clearly now" and all was right with the world for awhile.

This morning's swim was a 300 warmup, 200 kicking (with fins), 100 with pull buoy and then 16 x "50s" that were in/out of pool. We'd dive in, swim a 25 length, get out and do walking lunges back to the lane platforms and repeat.

At lunch today, I'm going to take the bike out for a 13 miler on a route I've done a few times (the one that killed me on a windy day last week), but today will ride reverse direction. And it looks like not too much wind today, so I'm hoping to average 14 mph or better. I'll do an update this afternoon.

Update: 
I did nail that 13 miles at lunch today, in 51 minutes for about 15.4 mph average.

Nice. 

40 (rounded up)

Saturday's long ride was great. Officially went 39.57 miles in three hours.

The best part of it was technical. I raised my seat height based on some things I've been reading about tri bikes and how they have higher seats for better aero positioning and better pedaling position for legs to use more hamstring and have energy in the quads left for the run. After pedaling almost constantly for three hours, when I got off the bike I could walk. (Possibly even have run...) I had no pain in my hips, and my legs didn't feel destroyed (yet). I was tired the rest of the day, but not limping. Nor was I crippled on Sunday's rest day.

I also discovered that the Glacial Drumlin Trail (where it's paved) and New Berlin Trail are very nice riding trails. It was a blast riding to Wauwatosa, and I'll have to do some summer rides to Milwaukee, maybe using the Hank Aaron Trail part of the way to go to a Brewers game...

Finally, the ride helped me bust through into a new number on the scale, one I can finally share. I'm finally back in the 250s, after many years away. The nice part of it is that it is due to being active and exercising, not counting carbs or having freeze-dried meal plans sent in the mail or anything else.

I've been watching my calories, trying to keep it at or under 2,000 each day (adjusting for exercise calories). On one day each week, my rest day from exercise, I don't count calories. I don't get crazy with the junk food that day though, . My hope is to be in the 240s by the time I do the tri in (gasp) seven weeks, and hopefully in the 230s or 220s by the half-marathon on Sept. 22.

I was down into the 230s about 7-8 years ago mainly through Atkins and no exercise. I was always around 205-210 in high school, then hit about 180 during boot camp. I went through the Navy around 195, and then started to put weight on quickly when I got out. I was around 240-250 most of college, and then started to gain again after getting married and when we had kids. (I should have been losing weight chasing them around...) I'm starting to get mad at myself reading this, seeing all the time I've let slip by.

But instead, I'm just going to put on a smile, see that I'm getting better, and look forward to the next workout: 3-4 miles at lunch today, and maybe a quick bike ride tonight.

Easy day

Yesterday was an easy day, after doing two-a-days the rest of the week up to it. Just swimming. 1,300 yards. A 300 warmup, then four sets of 250s, each broken up into: 100 kicking (no fins), 50 with pull buoy, then 100 swim (any).

Today I'll likely head out for a 2-3 mile run at lunch, then load up on carbs to prep for tomorrow's long morning ride, roughly 35-40 miles. Hitting the road by 7:30, hopefully done by 10:30-11. Going to ride into Sullivan, hit the Glacial Drumlin trail into Waukesha, then get onto the New Berlin Trail into West Allis, and then either city streets to the lake and back to Wauwatosa (destination), or just jump on the Oak Leaf Trail through Underwood and Menomonee River parkways to stopping point.

Difference between going to lakefront or not is about 15 miles total, and will depend on timing, weather, mood and legs.

Crushed it!

So, today I did a bike at lunch and a run after work. (I'll get to that in a minute.) But more importantly, today on my exercise log at Map My Ride, my calories-burned count topped 9,000 for May, crushing my goal of beating 8,790 by the end of the month. And it's just May 16... The count as of today is 9,497 calories burned by exercising in May.

The bike ride was a bit better today, with a little less wind. Hit about 6 miles on a 15-mph pace.

My run was nice. My new longest, 4.45 miles, in about 53 minutes for right around 12 min/mile.

Tomorrow I may just do a single workout with the morning swim so my body can rest a bit.

I think I'll just sit and smile the rest of the night. 

Yesterday

Forgot to post yesterday. Swim workout was a new one. 300 warmup, then six kick-only (no fins) 50s where we got out of the pool after each 50 and used a medicine ball to do circles around the waist for a minute. Right to left after one lap, left to right after the next. (Wasn't too bad yesterday, abs and shoulders definitely feel it today.) Then we did three 50s free with fins, 20 seconds rest, three 50s with 15 seconds rest and finally three 50s with 10 seconds rest between laps. Finally, an easy 100 cool down with breast.

Then at lunch, I went for a bike ride. It was a gusty, windy blue-sky day as we waited for T-storms in the afternoon. Except for the first couple miles, I was either headed directly into the wind or being blown sideways. My time suffered, as it took me nearly an hour to do 13 miles. But it was a tough workout.

Today, I plan to do another lunchtime bike ride and then a 3-4 mile run after work for a change of pace. I'll do a separate post on those.

Shift

Saturday did wind up being too hectic to get my brick done, so it got shifted to Sunday. I did 8 miles on the bike in about 31 minutes, and then a mile run in under 12 minutes. I think it's almost time to go up to a 1.5-mile run on brick days. Overall, it was a beautiful day to be out exercising. It looks like the rest of this week will be similar.

Today, I already went out for a bike ride before work. 10.25 miles in 40 minutes for around 15 mph average. And I'm planning to go out at lunch and do at least a 2-mile run yet. I'll update on that later.

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Update: Ran 2 miles at lunch, and nearly hit a 11-minute pace. (actually, I stopped to tie my shoe, so I may be at the 11-minute pace...) Felt good to do a double workout. Like those good old two-a-days for football in high school.

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Calorie update: I'm already at 7,424 burned for the month, so I think my goal is going to be shattered. Especially with the 40-mile ride I'm planning for Saturday morning...

(Unofficial) brick ... sort of

Today seemed so nice and sunny and receptive to activity that I decided to bump the run to lunchtime and start the day with a brief bike ride to get the metabolism going, fluid to the joints, wake up the muscles, etc. I did a moderately paced 4.88 miles in 20 minutes.

Then at lunch, I laced up the shoes again and headed out into a beautiful blue-sky day that was 70+ degrees with a slight breeze. I did 4 miles in 46 minutes, which means I did my longest run(/walk) to date in under 12 min/mile pace. And I kept to the 3:1 run/walk ratio, no matter how much I wanted to walk more once I hit 3 miles.

Tomorrow's "real" brick is up in the air right now. It will be delayed at least until the later afternoon, so I'm curious how that may affect the timing.

What a great start to a busy weekend.

1,450

Another good swim today, though very little breaststroke. Did the usual 300 warmup, 1/2 free and 1/2 breast, and then did "mini" ladders. 100 free, 150 kick, 200 free, 250 kick, 200 free, 150 kick, 100 free.

One thing I did notice is that my freestyle is pretty slow when I'm "pacing" myself during longer sets. I think I'm causing a lot of drag by not paying enough attention to my kicking. On my last lap, I went a bit harder than most of the day and found my whole body position in the water was more streamlined. I was kicking harder and pulling harder to finish strong.

Have I been taking it easy, too easy, during my swims to get through? Maybe I need to push myself harder in the water like I have been on the runs and cycling...

Pedaling faster

Today was a bike ride at lunch time, and I did about 3/4 of Saturday's brick course. A little over 11 miles in close to 40 minutes. Map My Ride GPS tracker app says I averaged 16 mph, which is pretty good. I've had it in my head for awhile that around 14 mph is my pace, but I guess I'll need to change that. My best guess is that as I've dropped weight, done more bicycling, added running and expanded my cardio fitness, the speed has just come naturally... Hmm, that list actually makes it seem like I've been doing a lot.

P.S. I got on the scale today and it was a good number again, but since I said I was going to stay off the scale this month, so I can't talk about it. Shhhh-

1,300 yards

Today was a basic workout. Warmup 300, then a time trial 500 (13 seconds slower than last time, not a concern), then 400 with fins and a 100 cool down. Not much else to add today.

Brick 3 (and a 3:1 Monday)

Saturday's third brick wiped me out. I didn't plan the ride exactly, just a general route that wound up being 14.4 miles in an hour. I think the training plan only called for a 40-minute ride for this particular brick workout. When I started the 1-mile run after, I felt like I was running through jelly the whole time. I did the mile in 13:26. I think that if I did a brick with a longer run, the mile pace would pick up as my quads warmed up to the run and I hit a better stride.

The big hiccup of the brick came at about 30 minutes in when I reached down for my water bottle that wasn't there. It was right near a county road I could of just headed south on and been home in 10 minutes, but I decided to push on with the original route I had in my head, figuring it was only about another 20 minutes to home that way anyway. 30 minutes later, I was dropping off my bike, grabbing the bottle off the kitchen counter for a quick couple of drinks and then back out for the mile.

3:1 update
So yesterday was an off day, and I really did take off from exercise. We went to my parent's 45th anniversary Mass and a brunch after, where I stayed pretty lean on the menu. a bagel with less than 2 tbs cream cheese, with lox and herring and capers, OJ and some oatmeal. Oh, and a couple beers.

This morning, I went out for a 3-mile run, and i felt like hell. My right hip and left inside calf hurt most of the way, but I stayed true to each 3-minute run section. It's not easier than Friday was, but not harder either. I think I may stick to the 3:1 at least through next week before trying to get to the 4:1 ratio. I think more important will be picking up my pace a bit when running in general, more than changing the ratio.

Calorie update
And for the May calories-burned tally, the total right now (at six workouts and seven days into the month): 3,703 exercise cals. burned. I think hitting 9,000-plus by the end of the month is well within reach, if my math is correct ...

After a long weekend, it's swimming tomorrow !

3/1 update

Today's run under the new 3:1 run/walk ratio went much better. Much, much better. I was able to keep up with all the 3-minute run portions, so that by the end, I had run 3.6 miles (.3 further than my usual 3.3s) in a full minute under my last 3.3 times. It felt great. Mostly. Still needed the ice bath, ibuprofen and alternating ice on my knees and hips back at work in the afternoon.

In Other Running News...
I signed up for the Sept. 22 inaugural Brewers half-marathon for the MACC Fund. I'm running in honor of my oldest son's good friend, Connor Bourke, who died from brain cancer a year ago. He was 12. Feel free to join my team, Running for Connor, or donate to the worthy MACC Fund through us in his behalf.

I looked at Jeff Galloway's half-marathon training plan, and it looks like following the July 8 tri, I can continue to follow pretty much the same training plan I'm doing now, except Saturday's bricks will actually just be progressively longer runs. I'm looking forward to the challenge.

1,500

This morning's swim was a good workout, almost constant swimming for the whole 45 minutes. Did the usual 300 warmup mix of free and breast. Then we did two 600 yard segments broken up as: 200 free, 100 free no legs with pull buoy, 200 breast, 100 kick with fins. It was exhausting. In a good way.

The one thing I didn't like about today was I woke up sore in the hips from running yesterday. It was OK in the pool, but got worse as I sat in the car on the drive home. I limped into the house. Now I've got ice on it, took some ibuprofen, and looks like I won't "sneak" in a bike ride at lunch today. Maybe a sedate little walk though to keep loose.

3/1

Today I waited until lunch to run (good call: mid 50s and raining at 7 a.m. vs. low 70s and light breeze at noon). I bumped up to a 3-min. run/1-min. walk split today. That extra 30 seconds was tough. I didn't make it the full 3 on every run segment. Towards the end I did make those 3s, as I pushed myself harder to not stop. This was thanks to an inspirational pic/quote my wife put on my FB page about not quitting because we don't really know what our limits are ... and when we hit them, our bodies will really let us know.

All told, it was a little over 3.3 miles in a little over 40 minutes.

Tomorrow is a swim, and I might even sneak in a quick bike ride at lunch if the weather is as nice as it was today.

8,790

With the calendar flipping to May today, I looked back at April on my MapMyRide training log. It had some neat stats to reflect on. Over the course of the month, I exercised at least a 1/2 hour on 21 days, and on many of the off days, I walked (at trade shows, the museum, etc.) Two of the days were counted as two workouts, the bricks, though I consider those one workout each. By the numbers, I ran or biked 82.78 miles. Including swimming, my total calorie burn for the month was 8,790 calories.

This morning was swimming, and we did 1,500 yards in the 45-minute session. There was a 300 warmup, then 12 50s where we would jog in the shallow water for half a length, swim to the deep end and back to the middle and water jog back to the edge. 1 minute rest between laps. Followed that with a 300 kicking with fins, dolphin kick up and free kick back. Then a 300 cool down. We'll be at a mile every session soon I think, which reinforces my confidence in finding a half-ironman next year. Maybe find an Olympic-distance tri for Spring and a HIM for fall... hmm. And the Pewaukee tri again that July.

Yesterday, I swapped my bike ride in on a running day. It's supposed to rain tomorrow, and I discovered Saturday that I'd much rather run in the rain than bike in the rain. (Actually, I almost missed the workout entirely for mental reasons, but many thanks to my wife who pushed me to go ride in the late afternoon.) I did 9.75 miles in about 35 minutes, for almost a16-mph average.

Oh, and I got on the scale again at the end of last week. Another great number. But I will try to resist the urge to weigh in every week, and just continue to log workouts and watch what I eat. Right now, I want to beat that 8,790 number for May. On June 1, I'd like the May exercise calendar to show 9,000-plus calories burned. After this morning's swim, I have 8,584 more calories to burn.

Friday and Saturday

Forgot to blog my last two workouts. On Friday, I did a 8.75-mile bike ride in about 38 minutes, for just under 14 mph average. It was at lunchtime and was a nice easy ride with only a few hills, but into the wind and uphill together towards the end. That was a lead-in to Saturday's brick.

Saturday morning was cold, windy and raining. As much as I would've liked to skip it, there's no saying race day will be pleasant. (Although early July is a fairly safe bet...) So I went out and muscled through a 43-minute ride of almost 10 miles (13.5 mph avg) that was a pain in the butt because of the wet. Actually, my butt was numb after about 2 miles because of all the cold water spray from the back tire.

Towards the end, the pedaling got harder and harder and I wasn't sure if my legs were really getting that tired or if the rain and gunk splashing up were killing the chain lubrication that much. When I got home, I wheeled the bike in the house and went right back out for my 1-mile run. It wasn't very fast, but I was able to run for longer distances between the walk segments than my first brick about two weeks ago. I did the mile in 14 minutes today vs 15 minutes last time. My next brick goal is to be able to run the whole mile.

Shoulder is better

This morning's swim went well. I did a mixed free/breast 300 yard warmup, with no shoulder pain, or hints of it. Then she had me do 6 x 100s of freestyle with fins, to take it easy on the shoulder. No troubles there. Then 5 x 50s of breast, with double-kicks every other 25. It was a neat drill to de-emphasize the stroke, and we isolated a problem with my kick that's getting ironed out now.

During the breast 50s, she mentioned that I was going too wide with my arms, and I did my best to correct. Afterwards, I did notice when I went wider, and did feel the extra impact on my shoulder. I think Tuesday may have been a case where I pulled too hard and too wide during a length and caused the problem.

(Note to self: My shoulder hurts when I move my arm like this. Then don't move your arm like that.)

Getting faster

After Sunday's run when I felt like I could keep going at every walk segment, I moved this morning's (cold, wet) run up to the 2:30 min run/1 min walk ratio on my Jeff Galloway running app (that I like a lot). I was able to do the 2:30/1 ratio without too much trouble, so I think I may even be up to the 3/1 ratio by next week.

Otherwise, this morning's 3.2 miles was just a basic run in the cold and rain. I hope when I cross the finish line at my first Ironman, I remember all the early days like this where I got out there early to race the kid's school bus, or rainy days I pushed through. I also hope I fully enjoy the experience at every finish line I cross between now and then.

Good news, good news ... bad news.

Got back yesterday from the trade show. While I was down there, I spent three days where I was on my feet walking or standing better than eight hours a day, but I managed to eat fairly balanced meals. I did not drink enough water to stay hydrated, though. I stayed away from alcohol, which is hard to do at these events. The best part was I got in two specific workouts. One morning I snuck into the pool, which had a lane for lap swimming, and did about 30 minutes (not sure how far, as the lane was definitely not 25 yards). Then on Sunday I went for an afternoon run and worked up a good sweat in just under 3 miles.

This morning was back at swimming and we did a 300 warmup followed by a timed 500. I did the 500 in 13:53. The last time she timed us was for a 400 (I don't remember how long ago), and my time that day was a 14:47. So, I've cut almost a minute off my time even adding 100 yards. Felt very good to hear.

Then it happened.

After the 500, we were set to 16 lengths @ 55 seconds per. On the second length, I was doing breast and felt pain/rubbing in my right shoulder. It was very similar to when I injured it a couple years ago weightlifting, and the bursa sac got inflamed and rubbed against some of the small bones (acromion?) by the joint. I took a lap off, and tried again doing a front crawl. It was OK on the up and over, but painful on the pulling part of the stroke underwater. I decided I better call it a day, get some ice, do some specific stretches for it today and tomorrow, and get back in Thursday.

I guess the good news following that is I know the stretches I need to do based on the physical therapy I got for it last time, and I can still run and bike with an achey shoulder.

(Crap.)

Easy morning

This morning's bike ride was just over 6 miles in about 28 minutes, so around 13 mph. Not working terribly hard, but I did choose a route with a couple steep climbs.

The scale this morning gave good news. down a little over a pound. That's actually good and bad news. I was telling myself to ignore the scale when I started the tri-specific 12-week program, and it worked ... for a while. Now this morning's weakness and then good number means I'll be more tempted to check every week. Hopefully I can stay off at least for this month. The scale is a terrible thing for me. A bad number sabotages my exercise morale, and a good number triggers my need for regular feedback (and, obviously, getting on the scale more often exposes me to potential bad news more often).

No new posts expected until next week now, as I prep for Orlando's trade show this weekend.

Swim work

This morning's swim, 1,250 yards, was a 300 yard warmup (150 breast and 150 free) and a 150 cool down (all breast) followed by 8 x 100s. The 100s were a mix of kick work and stroke work. The first 100 freestyle was no legs using a pull buoy, 1 min rest, then 100 freestyle with fins, 1 min rest. Repeat.

Upper body is tired and definitely feels like it did all the work today. No more official swimming for a week now. Bike tomorrow and hit the road Thursday.

Slogging through

It was nice to have the day off (from training) yesterday, but by about 5 p.m. I felt like a slug for not going out to do anything, other than walk around the museum with the kids for the afternoon. I know I need to let my body rest and recover, but after six straight days of training it felt weird.

Back to it today meant 3 miles at lunch in about 40 minutes of 2 min run/1min walk. It was also straight into the wind and stinging rain for the first half. I wanted to turn around a few times, telling myself how stupid it was to force the issue on a crappy day when I could just do a Wii Fit run or something inside. But I know me and I know the first time I quit on an exercise day, the easier it gets next time. (But man it was cold running.)

I did it, and now I can look forward to swimming (inside) tomorrow morning, which is my only swim class this week with the trade show coming up Thursday-Monday. I plan to bring a suit/goggles and running shoes, in case I get an opportunity to get some workouts in at the hotel.

Keep slogging.

Brick!

This morning was awesome. Other than the teenage brat who yelled "Fatso" at me as I was riding my bike. And even that served to inspire me to push harder rather than quit or get discouraged or whatever the little a$$hat expected me to do. ...

So, it was a 31-minute bike ride followed by a 1-mile run. Actually, the mile was in 15 minutes, so closer to a "brisk walk" pace than slow run ... but I did it. The legs were protesting after I got off the bike and started the run, but it settled down pretty quick.

Possibly the best thing about this training for a tri is that I'm not getting bored or thinking, "I don't want to run/bike/swim again today." Each day is different.

Splits

Did my 32-minute bike ride on Wednesday, and my swimming yesterday morning, and today was a 3.1-mile run at lunch. Or run/walk as I'm doing.

Right now I'm working on the 2min run/1min walk splits of the Jeff Galloway system, and using his 5k app. It's kind of cool having a famous running partner keeping time and telling me when to walk and when to run. I find that towards the middle of the run, I feel gassed and start walking early, but typically it only seems to be a few seconds before he says to. I'll know I'm ready to move my splits up to 2:30/1 when I hit those 2min marks without thinking about them.

With a long day at the museum planned for Sunday, I'm moving the bike/run brick to tomorrow morning. A 30-minute ride followed immediately by a 1-mile run. I'm looking forward to feeling just how awkward the legs are starting out on that run.

Less tight

Next week technically starts the 12-week training to the sprint-distance tri, but I time-shifted some of the workouts into this week because I have work travel late next week and over the weekend. So, last night was another 3-mile run, followed by swimming and weights today (swim is done, weights at lunch), a bike ride tomorrow, swim/weights Thursday, another run Friday, rest Saturday and a bike/run brick on Sunday. Eventually, the typical week will be rest days on Sundays.

The run last night wasn't quick, but I did a little over 3 miles with a couple steep hills. I used a new running app from Jeff Galloway that helps me track my distance and keep on pace. Right now I'm working on the 2 minutes run/1 minute walk pace, which is about a 12-minute mile. I hope to be up to 5/1 pace by race day.

I did an extra swim day last week Friday in preparation for two straight days of 9-plus hours in the car. It went well. I did a 450-yard (race distance) warmup of free and breast in about 12 minutes, then 500 yards of kickboard with fins, then a 450-yard cool down of just breast also in about 12 minutes.

Today's swim also was pretty good. Warmup was 300-yard free and breast, then we did 2 laps of scuttling, which was any partial arm stroke, no kicking, up and full swim back. We followed that with a ladder that was supposed to be 8 lengths, 4 lengths, 2 lengths, 4, 8, with a minute in between each ladder. I thought she said laps, so I started with 8 laps and then 4 laps before we realized I was overdoing it. So instead of doing 200 yards, 100, 50, 100, 200, I did 400 yards, 200 yards, 50 yds, 100 yds, 200 yds. And I did OK. All told, today was 1,350 yards in about 40 minutes, just a few hundred yards short of a mile.

I think in a year's time I'll definitely feel comfortable doing a 1.2-mile swim (or more) in under an hour, and 56 miles on the bike doesn't scare me. Even adding 10 miles to last night's run seems quite doable, at the right pace. ... I think I just talked myself into doing a Half Ironman tri next year! 70.3

I rock.

Tightness

My hips and hamstrings are on day 3 of being tight. Really tight. Not cramped. Not achey. Just tight.

I blame running, the new addition to the equation. And I'm not going to change anything, because the tightness will go away and I'll keep exercising and getting fitter.

This morning's swim was pretty good. A 300yd warmup, then 100 yards with just a right fin and 100 yards with just a left. This was so the coach could fine tune some points on my freestyle. It was difficult and odd to swim unbalanced, but I think I improved some of how my hands are entering the water. Then we did 4 x 100s, with three sets of ab work poolside between sets. So not a lot of distance today, but good technique work.

Next week begins the specific 12-week training plan going into my birthday tri. Instead of mourning the end of my 30s though, I'm looking forward to my 40s and beyond.

(I really hope I can inspire my kids for life. Maybe if it's implanted somewhere in them how difficult this is getting back in shape, and how much fun I [intend to] have doing tri and other races every year, they won't ever let themselves get out of shape...)

With the start of the tri-specific program of swimming/running/biking/weights, I'm easing off the Wii Fit/EA Sports Active program to do just the training plan. I don't want to risk overtraining and getting a stupid injury. I've also put karate on hiatus, for financial and training reasons.

Coming soon ... running.

Jumped on the bike right after work last night for a 13.xx-mile ride with a few rolling hills around here, and was amazed to be done in 58 minutes, because it was quite windy, with heavy gusts. It felt like I was always riding into the wind, until my final turn home when I actually was riding into the wind and it was slow and hard-going. The other areas I was just fighting sidewinds apparently.

This morning, did 1,350 yards in the pool, all tri legal with crawl and breast (minus the 400 yards with fins and kickboard). No extended breaks, which was good. Worked on extending my stroke for crawl, and making my breaststroke less a breathing/relief stroke and more competitive. Coach wants me to work into a three-stroke breathing rhythm for crawl which will speed things up by keeping my head down longer. I'll need to work a lot on that because I am not comfortable/never learned to breathe on my left side during crawl. It feels weird and if I take any water in when I breathe in it really freaks me out...

Up next today, I am going to lace on my shoes and go for a run/walk this afternoon after work. Don't know how long or how far yet; I just want to get my heart rate up and need a shower when I finish.

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Oops. Forgot to log in my swimming last week. Was only able to do one day, and the swim coach was out, but left a workout to do. 250 yd warmup, then 500 yd swim broken up into 20 lengths at a minute a piece. When you get to the other side, you have the rest of that minute to rest. Then a 4 x 100 yd kickboard, with fins. and finally a 100yd cooldown.

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Update II: I did lace up my shoes and go for a 3-mile run after work. It took somewhere around 40 minutes, with a run/walk mix, where I tried never to give myself more than 1 minute walking. Some of the run segments were 3 and 4 minutes, but most were 2 minutes. Over the course of the last 24 hours, I did a tri with yesterday's bike, this morning's swim and now the run. My legs ache, but they don't hurt.

I can do this. 

A good swim today

Nothing special to report today. I did do a race distance without needing a rest, though I did need to change-up strokes a few times.

Started with a 250 warmup (which I did without a rest), and then the main workout was 10 laps of water running/swimming. We would run in the water about half a length (12 yards or so), and then finish the length swimming any stroke, and then swimming back the full length of 25. So it was roughly 120 yards of running in water plus 380 yards of swimming. I did pull some rests in between some of the laps.

We finished off with 400 yards (8 laps), nonstop. Technically this was 40 yards short of race distance, but it was at the end of 30 minutes of swimming. I did a mix of freestyle and breast, mostly breast, with 50 yards of backstroke mixed in. It felt good and I did it in 12:50. I can only get better from here.

By race day, I'm hoping to do 10 minutes or less of swimming. Not sure about bike and run, but I am starting to feel confident I will be able to do the whole sprint tri in under 2 hours, which was my goal for first time out.

UPDATE: Also rode my bike today, for just under 6 miles, at lunch. Was a 25-minute ride. Lots of gnats out there. Yuck. Ride was good though.

I rock.

Went to pickup my bike today in Whitewater at Quiet Hut Sports. They did the Spring maintenance thing and replaced the flat front inner tube (though there were no cuts in the tire ... hmmm, weird).

Anyhow, rode home the 14.63 miles of rolling terrain and knocked it out in 51.30. That felt pretty quick, for me, and I checked Map My Ride for the last time I did this ride. It was Sept. 1 last year after I'd only been riding about 5-6 weeks or so. That day I did it in 1:04.

So, over the winter through EA Sports Active on the Wii and with swimming twice a week for the past few weeks, I am definitely improving. My pedaling was steady and constant, and breathing was measured for the most part. Awesome -

(My legs are kind of shot right now with such a long ride for the first one of the year. I'm dreading and looking forward to swimming in the morning.)

Going the distance

Today's swim was a good one. After a long layoff since Thursday morning, and plenty of personal bad news yesterday, it was refreshing to hit the water. Quite simply, it was a 250 warmup, then ladders (50, 100, 150, 200, 250, all with 1 minute rest between), and a 50 cool down. Did the ladders as a mix of kicking only, freestyle, and backstroke, and 90 percent of it with fins.

Distance today: 1,150

I'm still worried that I'll end up in the water at about 250 yards and just have trouble breathing, but the more I read on tri forums it seems like a lot of folks will switch to breast for brief periods for sighting and to catch a breath. So I'm less worried about that and just need to keep at it.

Also, taking the Trek in for Spring maintenance and get the front tire worked on. Hopefully riding again in a few days. EA Sports Active workouts on the Wii are going great, and I know I need to get running out there soon too.

Ugh

Yesterday was going to be a trifecta. Swimming at 5:30, a quick, first-of-the-spring bike ride at lunch (it was 70 degrees out), and an hour of karate in the evening.

Instead, swimming happened, but it wasn't much of a workout. The night before, I had a bad bought of reflux that had me up for a couple hours and a coughing fit for about 30 minutes. My throat was raw. By the time I got to swimming it was on just a few hours' sleep, and after one warm-up lap, I had to stop and cough. I still had fluid in my lungs from the GERD. I made it through the 45 minutes, but it was very slow going. Not much progress.

I was feeling a little better by lunch though, and got the bike all set for the first ride. Got all my gear on and headed out. For 1.4 miles. Then the front tire spontaneously started leaking air quickly, and i had a 1.4-mile walk back home. At least it was nice out.

By the time late afternoon was turning to evening, I was way too tired to think about karate. Oh well. Still got two workouts in. Sort of.

Great goggles

Another good workout this morning. 200 yard warmup, 500 yards kick work with fins, 250 yards in/out work (next graph) and a 150 yard cool down.

The new part of the workout today was swimming one length (25 yards), then getting out of the pool and walking back to the other side to dive in and do it again. So the walk was to catch breath, but we were also doing walking lunges as we went. Getting in and out of the pool so often was a little extra workout in and of itself as well.

The cool thing for me about the 250 portion was the diving in. I used the starter's platform just like I remember from high school, and the form and underwater kicking came back really quick. The best part may have been my Speedo Vanquisher 2.0 goggles, because they did not shift off my eyes at all when I hit the water. The tech on these is great. They fit in tight with awesome suction, but with plenty of vision and no fogging. They don't hurt or pinch, and I don't get raccoon eyes for the day. The instructor recommended them, and they may be the best $15 I've spent in a long time.

Take a deep breath. Not too deep, though.

Swimming today was a blast again today. Did a 100 warmup (crawl, crawl, breast, back), and then for the bulk of the session the coach had us do 20 lengths (25 yards) with a minute per length. So that meant whatever time you didn't use became a brief rest period before the next length.

I did really fast, for me, front crawls the first two lengths (sub-30 seconds), but the 30 seconds of rest time wasn't enough and I had to balance speed and rest throughout the swim better. By the middle lengths, I was doing some breast and back to catch my breath, but then I was down to 5-10 seconds rest between swims. I'm sorry to say, I took two lengths off in the middle and so I only accomplished 450 yards of the 500. But I did my best to keep it together after that longer rest and finish strong with as many front crawl lengths as I could.

After that, we did 5 laps of kicking, with fins and boards. Next was 2 laps of front crawl with fins. Finally, we finished with 2 laps swim, no fins.

Today's total: 1,000 yards.

A couple times, after I was real tired, in my breathing during front crawl I would take in a bit of water and it freaked me out. Both times, I had to switch to breast for the balance of the length to calm down and get my breathing centered. Have to work on that. I'd hate to swallow some Pewaukee Lake water and freak out 4 minutes into the tri.