Today & Thoughts on 2010

It's Tuesday September 8th and just over 2 weeks since Timberman 70.3. In that time I've enjoyed our one family vacation of the yr (staying in Gilford - here's me and my hommies at Storyland), did minimal training (thanks to the hammy) and went back to work (big UGH! congrats and kudos to those who enjoy their work).
I also started to think about what I'd like to accomplish next season - races, goals, outcomes, etc. So here they are:

Oct '09 - BAA Half (signed up but will be game time decision based on how hammy feels)
February – Hyannis Half
March – Oceanside 70.3 (A)
April – ?
May – ?
June – Eagleman 70.3 (A); Cohasset Sprint (B)
July – ?Providence 70.3? (B); Appleman (C); Marlboro Sprint (B)
August – Timberman 70.3 (A); Gloucester Sprint (B)
September – ?Pumpkinman Half?
October – Kona IM ;-)
November - Clearwater (if no October)
(anything missing I should be considering?)

And now some thoughts on 2010...

Goals for 2010
1. practice nutrition plan every long workout

2. hit race fuel plan each race (over drink the bottles if hot/humid)

3. hit my training plan 100%
4. hit my prescribed race plan (watts/pace)
5. drop weight - race at 178-180 (= 10 to 12 lb drop from today... ?strip muscle?)
6. incorporate strength training plan
7. build hill strength for both bike and run
8. don't think about the race outcomes without hitting the above goals

Targets for 2010
1. stay healthy - no injuries/illness
2. build durability (multiple HIMs) for future IM
3. lower my run pace
4. increase threshold watts
5. lower avg 100/yd swim time (1:25?)
6. execute my prescribed watts and run pace each race
7. race at 178-180 lbs

2010 Outcomes
1. lower run pace (low 7s) for 70.3
2. increase avg watts - race
3. Top 3 AG in local races / Top 10 AG in big races (Oceanside, Eagleman, Timberman)
4. qualify for Kona
5. qualify for Clearwater
6. get through the season healthy, happy, satisfied and looking forward (mentally and physically) to 2011 = keep the train moving.

OK, that's it. Always easy to put it on paper - now gotta execute.

Went for my first run post-Timberman today and was pleased. Wasn't sure what to expect since the (left) hammy is still tight but I needed to get out there as much for the mental as the physical...
Was thinking I would run 45 minutes, and the way it started I didn't see there being a problem with that: was surprisingly quick, felt light, had a nice fast turnover and ran on the forefoot easily. No pain, tightness, discomfort what so ever in the hammy. Very pleased... then, just about 15 minutes into it I started to feel the fatigue in the hammy, so I decided I would turn there and head back, taking the pace down a bit and stopping a few minutes later to do some stretching. All was pretty good and I ended with a nice 30' out and back, perfectly under control, not too hard or too easy. At the end the legs felt heavy but okay. So, mission accomplished - and hopefully on the right road to recovery.

Next up, get together with Coach Pat (Wheeler/QT2) and map out the plan to reach my goals, targets and hopefully my outcomes for 2010.

work2Bdone

2009 Timberman 70.3 (settle in, it's not short)

It was the best of times and the worst of times...


I know, not very original - I think I've read that from a number of post-race blogs over the last year or so. But as with everyone else it defined my day at the 2009 Timberman 70.3 race.

First, some background -
When I signed up for Timberman last year I was committing to getting back in shape after a year+ away from triathlon, or steady training of any kind for that matter - that can happen when you redo the kitchen and include a wine fridge - - - hey, gotta stock the thing and know what you're stocking it with, right? We drank a lot of wine that year (love Malbec, btw, in case you're keeping score)! But I digress...

For anyone that knows me you know I won't race "for the fun of it" - that's not to say I won't have fun racing on that particular day, but rather I don't think I have ever gone to a race without the hope, desire and intent (and most importantly what I felt was the required fitness) to be competitive in my age group. I've tried to pull back a bit on that attitude for a more level-headed approach of seeing triathlon as a lifestyle choice rather than a "do or die" / "win or don't come home" attitude. I'm learning (I think) ;-)

So, with that said I hooked up with Pat Wheeler of QT2 Systems (http://www.qt2systems.com/) to get me ready for my first 70.3 in 8 years. I was so stoked to start working with him simply because of the tremendous success the QT2 athletes were having every race they entered! The proof was/is SO in the pudding!

We started the program 2 months out from race day. Totally awesome plan! I completely threw myself into it and loved every workout, challenging me both physically and mentally right up to the last workouts. With a week to go I felt ready to race right then and there. Unfortunately we have that damn taper week - hated it! As you know you're just rip-roaring ready to go then you have to back off a number of days prior to the race. I wasn't prepared for the mental aspect of this slow down and had some moments of frustration - not to mention those feelings of "lost fitness" or "getting fat" over that week. Anyway, I got through the week and we (the family, we made it a family vacation) heading up to Gilford Saturday morning.

I checked in and stopped by the Fast Splits tent to see Pat and get a few last minute instructions - he and a number of other QT2ers killed it in the Timberman Sprint earlier that day! The main point was I should plan to drink more on the bike than originally scheduled (from 4.25 bottles to 7 or 8) due to the heat and humidity. The rest of the day and night was uneventful - set the alarm for 3:30, got my applesauce and other pre-race meals readied and went to sleep - slept pretty well and awoke with no trouble in the dark of race morning.

On to the race...
Although I struggled some, trying to stay on some of the faster legs and navigate through traffic (I was in the 8th wave) I actually had a decent swim for me, coming in about where I expected/wanted to be = 31:11. I used the wetsuit strippers for the first time and it was great and made my way into T1 with no issues. Some bikes were still there and some were gone, no surprise to me based on my swim abilities. I loaded up and went on my merry way for the bike (T1 - 2:21)


Ahh the bike - Pat wanted me to hold an avg watts for the day and not spike on the hills - his numbers were dead on and I loved racing with the Power Tap. In doing so I think my eyes were on the meter more than the road, but it proved worthy as I let people pass me on the hills (early and late) without getting "jumpy" to stay with them (something I would certainly have done in the past). The bike was a blast as I was flying the whole day and feeling absolutely great - as in never fatigued or over-worked. Except for an occasional tightness in my left low back and glute (which I periodically stretched) I felt so good out there. Not knowing it at the time I ended up having a killer bike, stronger than I expected, averaging 23.4 mph (13th fastest on the day) and nearly hitting my prescribed avg watts! It was VERY pleasing! (Bike - 2:23:24)


I came into T2 and executed a nice running dismount; there weren't any bikes in my rack area which I was surprised (and happy) to see. As there were over 250racers in my age group there were so many racks in play but not seeing anyone's bike in my section was quite a good feeling. After analyzing the results post-race, I determined I was in about 5th or 6th place (AG) coming off the bike and feeling VERY good about the upcoming run - and very much looking forward to starting out at the 7:15 pace Pat had in mind. I exited T2 (1:45) and headed out for the run, past the fabulous crowds gathered in the park cheering everyone on (very motivating). Within the first mile I came upon Pat, Courtney and the rest of the QT2 team (Jesse, Cait, Tim, ???). It was great to hear your name called out in encouragement by all these guys - I gave Pat a thumbs-up and let him know the watts he told me to hold (much to my worry) was dead on - then confidently carried on ready to finish the day with a great run split!

But as Pat had noted the afternoon before, it was a very hot day and though I thought I hydrated well (enough) on the bike, right around mile 1 of the run (yes, MILE ONE) my quads started to cramp up, then my left hammy. So I started sucking down the 4 gels I had on me and went on... a little slower. At the first aid station I drank, walked and grabbed pretzels before moving on. The quads were hurting and guys in my AG were starting to pass (I'll refrain from the expletives).


Then at about mile 2 my left hammy really pulled, badly! It was such a sharp pain that it nearly took me to the ground. I stopped dead in my tracks and watched more 40-44 year old guys pass me. My day, in terms of a Top 10 AG finish, were done. Now the question was becoming would my whole day be over. I was totally walking, very gingerly, taking in more food and fluids and thinking "holy crap!" I may have to retire from the race. I couldn't believe I was considering not finishing after the way the race had been going up to this point but I was only 2 miles into a 13 mile run... I was not pleased. I continued to walk/hobble to the next aid station where some hockey guys had a huge pile of snow from the rink and were handing out snow balls - this was great as I rubbed it on the hammy and used it to cool down. The medical guy driving up and down the run course in his golf cart asked if I was okay - and if wanted a ride "home".

My answer: "it's gonna be a LONG 11 miles". I couldn't quit. I knew placing in my AG was now out of the question but I figured if I could still move faster than a simple walk then I could still finish and retain some sense of pride. So I continued to struggle through the first 5 miles - eating gels and drinking Gatorade and coke and pouring cold water over me at every station. It seemed to work a bit as now I realized I was almost half way done and still going, not as fast as I wanted but still out there.

The run was a 2-loop course and about a half a mile from the start/finish turnaround was Pat and the gang. I gave him my disgusted/disappointed look as I went past - he commented to keep eating and drinking and push the 2nd loop. So I went through the timing mats, passed him again and continued to pick up the pace. All the eating and drinking took care of the cramping, the only issue now was the pulled hammy but I was managing that well enough. This loop was better and over the last 5 miles I started passing people again, even running down one guy in my AG in the finish chute - thank goodness, something positive on the run. I ended up running the second loop 6:36 faster than the first thanks to no stopping and no walking (over a minute per mile faster - a mild victory), but overall only avg 8:25s on the day. Not what I had planned. (Run - 1:50:04 UGH!)

In the end I crossed the line in 4:48:43 which actually was a 5 minute PR over my last 1/2-iron, eight long years ago. I found myself surprisingly emotional right after the finish - not because I PR'd but because I wanted this so badly and had put so much into training for it and was having a great day only to lose it on the run. I was so disappointed, for myself, sure, but also for my coach as well, and everyone that knew I was racing and wished me the best; I even thought about my 3 yr old who learned to say "Triathlon" and "Timberman" and lights up whenever I tell him I'm racing, I wanted to give him an AG medal just to see his reaction => I really felt like I let people down. Can you believe it, crazy huh? I don't even get paid to do this but I felt such a loss after the finish. Guess I need to work a little more on improving that "do or die - win or don't come home" attitude.

My wife said I should be happy with my PR considering I was eight years older... NOPE! SORRY honey! Not accepting a 5 minute PR when you're on track for a 25 minute PR and placing in you age group. But thanks for playing.

So, I lost 10 places from the bike to the finish - placing 16th age group, 66th overall. Potentially had a top 5 AG in my grasp only to let it slip away because I didn't manage my bike nutrition properly. Pat told me to up the bottles but I didn't think I could drink any more - guess again. Lesson learned for next year...

I have to give a big Thank You to Pat Wheeler for coaching me those 8 weeks and putting me in the position to have a great day! Can't wait to start up with you again coach! Also to Jesse and Cait at QT2 Systems for my nutrition and fueling plans, and to Brian at Fast Splits for tweaking my bike set up (on that old Softride - good stuff). And of course to my wife Mary for understanding and giving me the time on the weekends to get the long work in! Wait till I tell her the first race is in March next year ;-) Gonna be some long-ass time on the trainer this winter!

It's 2 weeks post-race as I write this and though I'm still disappointed in the outcome I think I've spent enough time analyzing the results every possible way, so I'm moving on. The hammy suffered a slight tear on that run (that was the sharp pain) but it's slowly coming along. I've done a few recovery rides and some swimming but of course no running (getting close though- and gettin' itchy to start again). I was supposed to race the Iron Distance Aqua Bike in Plymouth tomorrow but don't feel it's wise to tax the leg for 6 to 7 hours. Such a bummer - I was really looking forward to seeing how I would fair at the ironman distance, less the run.

So it's on to 2010 - focusing on 70.3, my new favorite distance (Oceanside, Eagleman and Timberman, for certain). I age up next year (45) so my big idea is to try like hell to qualify for a spot in Kona at Oceanside or Eagleman - who knows, have a great day and a little luck during roll-down (if needed) and maybe it happens! Of course every other guy turning 45 next year is probably thinking the same thing... So be it - I'll see you there!

Thanks for reading!

work2Bdone

Where the hell did August go?! ( and 2010 plan)

OK, a lot of action in August - most notably my first 1/2 iron in 8 years (and only my second 1/2 ever - both Timber) - more on that later, mainly cuz it's 2am and it will take me way too long to write about.

So for now I will just post my projected 2010 race schedule - BIG focus on 70.3 next year - 3 definites, maybe 1-2 more. I age up next year so if all goes well and I get lucky I am hoping to be making a fall trip to Kona - well, that's the goal at least for 2010...

2010 Schedule (tentative)
Feb - Hyannis 1/2 Mary
Mar - Oceanside 70.3
Jun - Eagleman 70.3; Cohasset
Jul - ?Providence 70.3; Appleman; Marlboro
Aug - Timberman 70.3; Gloucester
Sep - ?Pumpkinman 70.3
Oct - ???

Back with more on Timberman later this weekend!


work2Bdone

A busy month of July

(first started writing this on 7/30 - finally back to finish on 8/4)

There are 31 days in July and save for the freakin' rain I've enjoyed most all of them, thank you very much.


First off, I started training under Pat Wheeler of QT2 Systems this month and LOVE the plan he's put together to take me to Timberman 70.3 this year. I raced there it back in 2001 and have never been back - nor have I completed a half since. Since that time I have gone back and forth, racing a couple of years then taking a year off for one reason or another - usually motivation (or lack thereof).


Well, last year was my "year off". But during the season I continued to watch the goings-on in triathlon and saw the QT2 Systems team ripping it up out there with high overall Pro/Elite placings, age-groups wins and out-right victories at world-class events such as IM USA. I also knew of some friends/triathletes that had been in contact with QT2 founder Jesse Kropelnicki for nutritional services and seeing their results continued to peak my interest.


So, to make a long story short I talked to Pat about working with me to really get back to competing in my AG - take it to the next level - and building fitness and strength for 2010 when I age up to 45 --- the goal being 2 to 3 HIMs (all of which are Hawaii qualifiers... hey, a guy can dream can't he?) and a possible 1st Ironman race at IM FL (should the Kona thing not pan out next yr- haha)


OK, back to July... as I enter week 5 of my 8-week plan with Pat I am already realizing stronger runs, bikes and even swims (believe it or not) - just loving the workouts; really believe these guys have it right and look forward to a full-out training for all of 2010 with Pat after this season.


Since my last post (Cohasset race) I've raced 2 tris (Appleman and the new Marlboro Sprint) and ran the Marathon Sports 5-Miler. Here are a few notes on those races (race reports will be separate posts):


Appleman:
Time: 1:04:36
4th AG
25th OV
(all after finding a flat tire in T1)
Far cry from 2007's 2nd OV and 1st AG but lesson learned… don’t leave 2+ yr old tubes in your race wheels (shame on me).

Marathon Sports 5-Miler:
mile 1 - 6:00
mile 2 - 6:26
mile 3 - 6:29
mile 4 - 6:20
mile 5 - 6:23
Total Time 31:38
Pace 6:20
Bettered 2007 by 1:59 (33:37 and 6:43 pace) - happy w/consistency of pace.

Marlboro Tri - Race #2 of Commonwealth Series:
Time: 1:13:21
3rd AG
16th OV (with Pros/Elites --- 4th OV AGer w/o pros)

So that's it for now - I gotta get to sleep. Big day in the saddle tomorrow as Pat has me set for a 5:20 bike followed by a 30' T-run. Love it! work2Bdone

g'night!

(race reports tomorrow)

2009 Cohasset Sprint Tri Race Report

Cohasset is the first of three sprint-distance tris, part of the new Commonwealth Triathlon Series. Last year it was the lone race by Race Director Bill Burnett but this year he has teamed with Tim Crowley, Jarrod Shoemaker and Janda Ricci-Munn to include Marlboro July 26th and Gloucester August 9th (both of which I am also entered).

Anyway, training has been going pretty well since Ashland and I was really looking forward to this race as it was to have a stacked field of elites and pros racing and I wanted to compare my splits with theirs.

Got to sleep pretty late the night before (12:00am) due to having friends over – that wouldn’t leave… we had a wine “drinking” I mean tasting party – I was good though having only maybe a total of 1.5 glasses of vino – but the late hour gave me reason to believe I might bag this race. 4 hours later I was getting out of bed, pretty tired, but ready and willing to race.

Pre-Race
For a change, on race morning it wasn’t raining - barely. But it was foggy in Sudbury so I could only imagine what it was doing on the Cohasset shoreline.

The applesauce trick worked great! Had 4 little cups around 10:30 the night before - that plus an old favorite I forgot about years ago (drink a cup of very warm to almost hot water when you get up) helped get things “moving” along in the morning, if you get my meaning…

Got to the race site parking lot with no issues – hit the bathroom, then packed up and rode the 1.5 miles to the beach where transition was set up.

Side bar: I drove down Saturday morning for packet pick-up and to ride the course = next year I will not do this as I got caught in the charity ride traffic jam, never rode the course and didn’t get back home until almost 10:30am. I did learn however the roads were in bad shape and were narrow, like most beach roads. This information played a part in deciding whether I rode my disc with power or just the dishes… went dishes as I wouldn’t be reading the Tap much and as it was only a12 mile bike so I knew my pace was to be “balls-to-the-wall”! But all in all the early pick up was not worth it and duly noted for 2010.

Aside from the short bike to transition I didn’t get a warm-up ride in – took too long to get into transition, get numbered and set up. I did get a good stretch and warm-up run however – felt pretty well. Got back into transition and decided to set my bike shoes on the bike as the run from my rack position, thru transition to the mounting area was easily a couple hundred yards. Then I got my wetsuit on, had another gel and walked down to the beach.

Holly Crap it was choppy – the wind was blowing and it was misty with a little fog – not ideal conditions for a race and almost worse than Ashland’s rain due to the wind. The race start was delayed almost a ½ hour as they awaited a safety boat and other organizational issues. The delays lead me to get a little cold and tighten up a bit – tried to stretch that out waiting for my wave (#3) to go off.

The Pros/Elites would go first - they swam a ½ mile vs. our ¼ mile – which I think was short… and thankfully it was.

Swim
It was a beach start and I got to the water with the lead group; executed a few dolphin dives through the shallow waters while getting slammed by the 3 foot waves. I struggled to break free of racers and ended up getting hammered all the way out to the first buoy. Going out there was the hardest swim I’ve ever had due to the chops. I drank some salt water and could not get any semblance of rhythm going. I cut the first buoy perfectly and continued to fight for positioning as we made our way along the long-side of the counter-clockwise rectangular swim. I passed right next to the 2nd buoy and headed to the 3rd and final, now feeling like I had some rhythm. Once I turned at the 3rd buoy the tide pushed us in pretty quickly. I exited the water with a pretty high HR from my estimation – again, the hardest swim I’ve experienced. Thank goodness it was only a ¼ mile (or less). I kept my run from the beach into transition composed and paced- trying to settle the HR down a bit.
Swim Time – 5:37 (32nd AG - slow)

T1
This was not a good transition. My rack was very close to the swim exit so I didn’t have far to run but once there I couldn’t get the wetsuit off the ankles, it bunched up and I lost time pulling it off. In addition (as with Mooseman) the cold water temps and high HR left me very disoriented and wobbly when I got there and tried to relax myself. It was so bad I very nearly fell over twice and was very dizzy. I finally got the suit off both ankles, snapped the helmet grabbed the bike and headed out. The timing mats were a ways away, and the mount area was that much further again, so as mentioned before I didn’t put my shoes on for the run thru transition, I felt time would be saved running barefoot = it was as I passed 3 guys in bike shoes on the way.
T1 Time – 1:26 (too slow)

Bike
The bike didn’t start out well… I had trouble getting on with my shoes already snapped in. I unsnapped the left shoe before I could even get going so I had to get off, go back and grab it. I put it on (as I should have originally – on the ground), snapped that foot in and started out, slowly getting my right foot on that shoe, then in and tight. MRC-mate Greg Crist passed me during this whole fiasco. He would be the only bike to pass me this day – matter of fact we went back and forth several times on the course before he stayed out in front for the last several miles – always in site though. The bike was along some narrow beach roads and slightly inland where you could get aero and open it up a little more; potholes, cracks and overall poor pavement were issues throughout the ride. The worse of it came when the route took us through a golf club – this was very tight, very winding and led us to climb up the backs of many other riders from the first wave (not the pros of course). There were a few really well spectator-supported sections of the course, through Cohasset center – always nice to see cheering crowds line the streets. Greg and I went back and forth several times, passing a number of other cyclists along the way, but always staying out of each other’s draft and respecting the rules. The bike was for the most part uneventful, and as I think back – even before seeing my split, I don’t know that I felt the best out there, possible my legs were a bit fatigued from the swim, possibly my position on the bike still wasn’t right – Dunno. But I finished the ride strong and entered T2 looking forward to the run.
Bike Time – 29:49 (4th AG)

T2
Actually had a little trouble getting my shoes off believe it or not; finally successful in getting them off and the DS Trainers on, I took the time to suck down a gel (based on the last 2 races where I got leg cramps), a sip of water, picked up the Garmin and headed out (no, I didn’t forget my race number - I had my race belt and number on under my wetsuit from the beginning). I had the long run again from the rack to the timing mat but felt pretty good heading out.
T2 Time – 1:13 (still too slow)

Run
As I’ve mentioned in early notes, I want to improve my run the most this year – race in and race out I see where I am losing time and places because I can’t run with the elites or really even the top age groupers. So this was going to be my focus this year and I think there have been some improvements thus far.
The Wednesday leading up to Cohasset I raced a hilly 5k in Marlboro as a “speed workout” and to get some new 5k HR data (for Pat Wheeler to use with my coaching plan) - averaged about a 6:30 pace for the race. Knowing this would help me with Cohasset’s run as the distance was the same though with fewer hills than the RR, I went out a little strong as the Garmin read at the ½ mile mark I was running about 6:10. Again I was chasing Greg Crist out of transition who was about 50 yards up on me – though not in my AG I knew if I could run with him it would be a good day on the road, so he was my target for the most part.
I settled down, got into a rhythm, passed a few folks (none my age I don’t think looking at the final splits) and hit Mile 1 at 6:32. Keeping my form and technique intact (quick turnover, good posture, efficient form from what I could tell) I continued on to Mile 2 at 6:41. I passed a few more runners and hit Mile 3 at 6:45 – I finished the race running a 5:51 the last 1/3 mile. Good thing I paced well throughout cuz the 3rd placed age grouper finished only 7 seconds behind me (in reviewing the numbers I had a 51 second lead on him after T2 = he was certainly closing on me… NEED to work on my run)
Run Time – 21:50 (42nd AG - way too slow)

Final Results
59:53
2nd Age Group
12th Overall
4th Fastest Bike Split

Overall I am happy with the final results but there were too many mistakes in transition that need work, and I would like to fell better coming out of the cold water. This is the second race where I was disoriented due to the water temp and accelerated HR. Need to figure this out.
This was a nice race in a beautiful seaport town – the roads need major work however. RD Bill Burnett and his crew were great – very well staffed and supported. I would recommend this sprint to anyone (just hope they do something with the roads…) and will report back on the other two races in the series. I suspect they will be handled just as well as this one was.

Inside the numbers (thinking out loud…)
- 59 seconds off 1st AG.
- 1:16 off 2nd place OV.
- The first place age grouper won by over 2 minutes (2:11 to be exact).
- Including myself, there were 10 guys all within 76 seconds of the 2nd place guy OV.
- Of the Top 30 finishers there were two 22 minute runners, a 21:51, my 21:50 and a 21:48. All the rest were at or below 21:40 with the majority in the 20:xx range.
- Thus my run was one of the slower of the top finishers.

Final Analysis - the run is where I'm really losing my races; I currently don’t run with the faster AG racers and will need to lower those times to move up the ranks.

The week that was... Cohasset on the horizon.

After an invigorating and wet race at Ashland I was looking at a couple weeks before the next race at Cohasset on June 28th. This race will also have a stacked field of pros and elites – should be fun stuff as I compare my numbers to the area’s/world’s best triathletes.

Anyway, I was looking forward to a good week of training knowing I wasn’t racing the upcoming weekend – this of course meant getting to do a monster ride Saturday.

So I spent Monday after Ashland in the pool for an easy swim (‘bout 2500y) and followed that with 60’ spin at work on the trainer (in the open-air garage, overlooking Maynard = far from the picturesque photos Lance keeps Tweeting of “his office view”. Air-compressor filled rooftops vs. snow-capped mountain tops… which would you rather stare at)

As I mentioned earlier in my musings, I want to focus on my run this year and get that to where I feel I can hold mid-to-low 6’s for a 10k (mid-to-high for a HIM). With the pulled hammy a couple months ago I haven’t been able to really put the effort into the runs. This week I decided to start looking at that again, so on Tuesday I ran a 10k from work initially easy but negative-splitting the return 5k (as planned). It was a good run, staying consistent around 7:45 for 4 miles before dropping to 7:25 then 6:59 the last 2. The hammy was a bit tight but overall no problems and I felt fine fitness-wise.

Having to generally get my training started around 0500 in the morning (due to work and 4 young, active kids) I have learned this 44 yr old body needs about 2 days of sleeping in (0600 is sleeping in for me – cannot recall the last time I awoke after 0700). That was the case for Wednesday, so I missed my time in the pool.

Bounced back Thursday morning with a 75’ spin on the trainer and another 10k run at lunch. This time I incorporated intervals throughout the run:
6x 1/2m @6:30 with 1/2m recover @7:45 or better. (7:10 avg)
This felt real good, encouraging.

Friday is usually Walden day, a swim with a couple of loops on the trails around the pond. As has been the case all this month it was raining. So I bagged the pond for the pool. Glad I did as I put forth my best pool effort in a while, totaling 4100y in Ladder format (100, 200, 400, 800, 1000, 800, 400, 200, 100, 100cd). I was trying to keep my 100s at 1:30 and only about 1:00-1:30 recovery… not sure the 1:30 100s held true the whole workout but overall I was pleased.

On to my Saturday long ride – had two ways to go:
1. try for a 5 hr 100 mile ride (avg 20 mph), or
2. 4-5 hrs with some interval work thrown in

Since I got about a 30 minute late start (0515 rollout) I opted for the latter.
I headed to Mt WaWa again as I like the hill work (with Timberman coming up in lass than 10 weeks); actually lucked out with decent weather Saturday – NO RAIN!
Results: 4:15, 85 miles, 20.1 avg mph, 231 watts (pnorm 260), after 30’ wu, intervals of 3x20' (3') = 309watts, 293watts; 311watts. Tried to keep the rest of the wkout b/t 245-265 watts. Big thing I noticed that daywas the fatigued in my legs about 2:15 into the ride – most likely due to the intervals but I would like to feel better up to 3 hrs = this way I know I can push Timberman and still have a good run to follow.

I got home with the hopes of a short run to see how the legs would react but had other family commitments, so I figured let the legs rest and maybe do 60’ in the afternoon. Nope, more family stuff… running around for Father’s Day and b-day gifts for my Dad and watching the youngin’.

Sunday, between my son being in the Little League All-Star game (which I was coaching) and a Father’s Day/B-Day celebration at my house after for my Dad, the day was shot. PLUS, I cheated a bit with some cake and ice cream (ugh!). Oh well.

The resulting Sunday-sugar coma and a long day at work (end of the Qtr stresses) kept me down Monday – no wkouts. Got a good spin and short run on Tuesday morning; and tonight I will run the Wayside 5k in Marlboro. I’m using this race to get some HR data – may not be the best course due to the hills but I’ll put everything into it.

So that’s where I am to date… Sunday is Cohasset – a sprint tri. Will do some high intensity work the rest of the week.

After that, it’s on to QT2 and new coach Pat Wheeler! Totally stoked! (more later…)

Safe Training Everyone!

Ashland Race Report - step in the right direction...

Ashland turned out to be a much better day than Mooseman (except for the weather, of course - couldn't beat that at The Moose). A much harder run than Moose, maybe a little easier bike but still hilly.

The day started at 0430, awaking to the dreadful sound of RAIN (after such a beautiful Saturday). Got up, had my applesauce, only 1 cup of coffee and cold WW pasta. Due to the rain I decided to stay home and stretch in my dry house - no need to get there too early and get wet prepping for the day. So I left at 0600 (the time I wanted to be there originally) - easy drive to Ashland at that time on a Sunday morning. Pull into the lot and am one of the first there. It also had stopped raining by now (but I knew the radar said more was on the way - and with about 45 minutes to race start, it came.)

Got a quick warm-up ride in (in the rain) to make sure the gears were set - all good; hoping for a better bike than Moosey.

Racked the bike (right next to another Softride Rocket - must be the only 2 left in the area...) and headed down to the water in my rain-soaked crappy run shoes (for the trans-run up post swim)

Happy with my swim (23:31) - felt good and in touch with the lead swimmers in my wave - the the first of three. Figured some of the faster elites who were starting 4 minutes behind might catch me towards the end... yup. With just under a 1/4 mile to go I looked right to breath and saw Tim Snow go by me like he was swimming with fins and a propeller - WHOA!

Go out of the water, pulled my wetsuit down to my waist, squeezed on my shoes to make the 1/4 run from the lake to transition - uphill of course. Treacherous with the rain, mud, slick rocks... but didn't over run the way up, trying to keep the heart from busting out outta my chest. Into/out of T1 with no issues (5:04), hit the road for the rain-pelting 1st loop.

I felt pretty good this week on the bike - my time spent Thursday night tinkering with the cockpit paid off as I had the 7th fastest overall bike (#s 1 and 2 were DQ'd, so my 9th happily became 7th). 1:08:41. T2 was uneventful, even took a few seconds to stretch the hips - 1:04.

The run at Ashland is a freaking killer! Much harder than Mooseman. You start uphill, make a right for a long downhill (which you run up on the return trip). During the downhill I felt the left quad cramping. I only had 1 gel left so I quickly took it with some water at the first aid station, stretched it and hoped... after about another 1/2 mile the cramping issue subsided and I was running better again, but I feared it would come back - and with no gels or Gatorade on the course (water only) I didn't push it as hard as I could for fear it would doom me.

Ended up getting passed by probably the 3rd place finisher in my AG (a few guys passed me, most young, one or two that likely were in my bracket - 1 of which I retook later) but managed a decent run back. Kept my form after the quad issue and ran within myself, not letting anything blow up or slow down, just plain consistent from what I could tell (I didn't wear the Garmin due to the weather) Run time 43:42, slower than I wanted but I'll take it.

Final time: 2:22:03
4th Age Group
12th Overall - - - and against a stellar field that included Tim Snow, Jesse Kropolnicki, Pat Wheeler (that's COACH Pat Wheeler - more on that in a later blog), Cait Snow, Kerry Sullivan, Clydes Chris Pearson (holy sh*t he can move for a big guy!), Gary David and Tim Crowley.

My results in summary = content, pleased, happy... but not satisfied - that would mean I don't want to improve my effort. Nothing could be further from the truth.

Enter Coach Pat Wheeler and QT2...

Mooseman International - Recap

Here's my short report from Saturday:Mooseman... International:

No Applesauce the night before (Crap! - or lack there of)...

Easy Ride up at 0315 Saturday with The Machine (Dean McNabb)...

Pit stop just before the race site -- I wish I had the Applesauce to "help"...

Beautiful Day for a race...

Consistent swim, good rythym, no real issues save for a little offline on the return to shore, couldn't site the swim finish; all in all good swim...

I STILL haven't pee'd in my wetsuit...

Swim - 25:04

T1 - a little disoriented, slow in transition... 1:39

Problems on the bike (seat position, gears skipping)... resulted in low back pain and shifting problems all day; think the rear brake is rubbing as well; used disc on PT wheel (watts data below)

I STILL haven't pee'd on the bike...

Bike - 1:16:30 (avg watts 284, normpower 300)

T2 - slow again at 1:14 (about 30 seconds slower than I wanted)...

Run could have been good if I did an Uta Pippig (stomach issues b/t Mile 2 and 3)... didn't stop but couldn't hit my next gear while focusing on stomach...

Run - 44:15 (7:08 pace -- wanted 6:36 to 6:45, oh well)

2:28:40 final

Bad enough for 11th AG, 39th OV (looking for Top 10 AG and Top 25 OV - AG goal was there for the taking but OV was not. 40-44 is one tough group. The top 6 were well outta reach - a different horse those 6 were).

Initially disappointed in the results -- it should have been better... but after reflection I came to realize:

1. I felt good during the swim (in a sustainable rhythm)

2. my bike wasn't too far off from my goal of 1:15 (loose the shifting issues and I could've saved a minute or two)

3. and I know I can run the 6:45 (or better) I wanted if I just stopped and PEE'D and got that off my mind (oh, and had my applesauce the night before to help clear the system out)

Will get the bike set-up squared away and will drink far less coffee prior to the race - will also pound the applesauce the day/night before to flush the system early the next morning. All things I'll work on this weekend at Ashland, as I just signed up to race it yesterday.

Safe Training Everyone!

PS - Loved racing again after a year off... MUCH (much much much) work to do before Timberman Half.


Power-Tap - Mooseman International 6/6/09:
Duration: 1:17:23
Work: 1317 kJ
TSS: 119.7 (intensity factor 0.965)
Norm Power: 300
VI: 1.05
Distance: 27.298 mi
Averages:
Power 713 max 284 avg
Cadence 159 max 88 avg
Speed 42.2 max 21.2 avg

Mooseman International 2009 - Pre-Race

So here's my abbreviated story leading up to Moosey...

Started training a while back (see prev. blog entries);
- feelin' good, getting the "sludge" out...
- seemingly able to manage the back and hip (good news);
- bike getting stronger (pleased);
- improving my run speed (very pleased as this was the area I most wanted improvement this year);
- pull the hammy doing intervals = set back, CRAP!
- less running and more pool work (okay);
- start running again but easy - no intervals... not what I want but will take it;
- start swimming in Walden about 10 days prior to race, not too cold at all with my new XTerra long-sleeved suit (really like it).
- still not running to hard - or too much (hmmm);
- getting a few quality rides in, including 2 trips to Mt WaWa.

Jump to 1 week prior to the race...
WTF?!?! The race is NEXT WEEK???!!! Holy Crap Batman!

I am certainly not where I want to be... but okay, so I'll go in under-trained.
(this is where a coach would tell me not to worry, it’s not your “A” race… well, problem is they’re all “A” races to me… it’s my personal demon)

Speaking of under-trained, I was once asked: "do you like your chocolate chip cookies undercooked or overcooked?"
My answer = undercooked. Hell, just give me cookie dough and I'm good to go!
His point being it’s better to go into the race under-trained than over-trained (burnt out). Okay, so by that reasoning, I'm feeling like I'm the cookie dough in the bowl before you even turn the oven on, as I head up to Moosey tomorrow.... so be it.

Back to the week leading up to the race…
- had a great solo ride to Mt WaWa and back (20 mph for 3.5 hours!) Saturday;
- into Walden Monday – felt strong;
- 4m run Tuesday… a little slow and sluggish, consistent avg 6:47 thru-out = wanted 6:30 pace or better… disappointed;
- Feeling a bit “off” Wed morning, thus no Walden swim… instead 60’ bike w/ intervals at lunch (felt good);
- Thursday = the real trouble begins… still feeling a bit off, can’t get up early for Walden, again no swim, just plain wiped. Got to bed early… too much sleep??… at work my low back is really bothering and seizing up/tight. I ice it and start a healthy diet of 800mg ibuprofen every 4 hrs… as the day wears on so does the stiffness. It moves to my upper back, traps and neck. Now I’m walking like I’m wearing a back brace. Really bummed. I stretch (as best I can), pop the Advil, drink a lot of water and hope… and swear… and hope.
- Friday = 0430 wake up looking for relief and a trip Walden, still stiff so I bag it. Will go to work, bag out early and get ready for the ride up to the race very early tomorrow morning. I’ll jump on the bike for a quick spin to see how the disc holds up, then a quick T-run… trying not to aggravate anything.
- Saturday = Race Day… Hoping for the best when I wake up at 3am later tonight / tomorrow morning…

A couple of weeks ago I put together my goals for the race based on reading last year’s results and placing myself among names and abilities I know (this was prior to all this crap going down the last week…)
My original swim time was likely unrealistic (they must have had a short swim last year) so I bump that time up a bit. Here was what I set for myself (back in Mid May, before the wheels fell off…)

Swim 18:45
T1 1:30
Bike 1:15:00 (21.8 mph)
T2 :45
Run 41:00 (6:37 pace)

Total Goal Finish Time: 2:17:00

Top 20 Overall (maybe Top 25)
Top 10 Age Group

If any of this works out I’ll be thrilled! And we’ll know the Advil and witchcraft worked.

Bottom line… gotta be more consistent (words one Mr. Wheeler passed along about a month ago.)

The pre-season is over and it’s time to race. But the plane is to build to Appleman and Timberman Half, so let’s (TRY and) be smart going forward. No more messing around… I need to stick to the plan… A plan… ANY plan for that matter.
= build consistency
= not get injured training
= strengthen the core
= stretch more
= follow a plan.

Enough for now. Talk to you after the race. (thanks for reading!)

Safe training everyone!

Feelin' Good

Had a good few days of workouts Thurs thru Sunday night - highlighted by a 4hr, 75m ride on Saturday.

Met the MRC boys bright and early Saturday with and early 0500 roll-out from Bolton. Steve Kimball, Dave Corso, Gary Sclar and I warm-up while heading to Stow to meet up with Gary David, Chris (last name ? - but LOTS of power in his Clyde’s frame) and another gent who's name escapes me = all MRC riders.

We did two loops of Stow with the plan of 2x20 @100% and 5x15 at 85% FTP. In the end we hit the 2x20 but only managed 4x15. I felt good and knew I didn't have time to run off the bike so I pretty much bagged the 85% for more like 90-100%. Legs felt real good - and felt fine the rest of the day, so I don't think I over did it. Wanted to run in the afternoon but instead enjoy a nice 90 minute ride on my lawn mower (it looks as green as Fenway this time of year). Just wish I had a beer and cigar for the ride.

Ended the weekend at 8pm last night with a 3.5 mile run at 7:06 pace (7:18, 6:42 on purpose, 7:17, 7:07 last 1/2m). The day was jammed packed with family stuff, little league and with the 0330 wake-up call on Saturday I knew I needed to sleep in. So after LL I got home and went right out for a run. The legs felt great at first (as did the breathing) for the first 2-2.5 mls, then the fatigued a bit. To be expected I guess but overall happy with it. Knew the hammy and hip were there but kept everything under control. Still need to get the run going though with Mooseman International less than 3 weeks away - not sure what the run looks like but it's in NH so I will expect there to be at least some "rollers".

Shoulda swam this morning but got to bed too late - will try and sneak it in tonight.

Safe training everyone!

2nd post in one day - outta control!

OK, let's not get carried away. Plus, I started Tweeting a couple weeks ago... to keep up with a couple other tri-friends and their trainings. But I draw the line at Facebook. Some things are better off left alone... don't need anyone poking me or finding me that I don't want to find me, ya know...

So after my 3k swim this morning I planned to run at lunch. But that work-thing got in the way again, so I headed home at 6p with the intention of drinking coffee and hitting the trainer after the ruckus died down (BTW, the flu is having a field day in this house so don't breath too hard while reading or you might catch something).

Started to get a little late as I had to run out and buy a b-day card and cake for the little lady for tomorrow (she already bought her present with some custom made drapes for the family room a while back - I don't even want to know the kind of tri bike I coulda had for the cost of those things... ugh!).

So at about 10pm I jumped on the trainer and watched the end of the Bruins as I hammered out a nice 90 minute spin. Glad to have gotten it done and will now NOT beat myself up if I don't wake at 0430 tomorrow to train. Instead will run at lunch (I damn well hope - friggin work).

Number for the ride:
20' wu 58% FTP (a little too low)
MS 1x60' 78% FTP (in the grey zone - gotta keep at 80-85%)
10' cd 56% FTP (little low again)
= overall it coulda been better... but then again I coulda been asleep in bed as well.
Doing something was better than nothing tonight.

G'night!

Time to get back to work (originally entitled "Slacker" until I noticed that title recently being used)

Slacker - more for my ineptitude in keeping this blog-baby going than for my training --- that actually has been good to very good at times over the past 2 months since my last (real) post; it has also seen some down time and troubles...

In true TRI fashion let me quickly summarize what’s been happening since early March ( quick summary cuz I don’t type fast at all!)

SWIM
Ok, so I decided not to continue with the Tony Sufferfests in Dedham on Saturdays this spring – reason being, I need the early Saturdays for a long bike. I can accomplish a great 3 hr ride Saturday morning in the time it would take me to drive to Dedham, have a great swim workout then drive home. With 4 kids, 3 of which have their many weekend sports activities – if I don’t get the work done by 9am I usually don’t get it done – period. So I decided to commit myself to hitting the pool M/W/F on my own (god help me to get there and push it). Started out strong, then had a set back with my wife’s travel schedule – but after a 3000yd swim this morning, and feeling pretty good through it, I am once again excited to be in the pool.
(I will rejoin some masters’ program after the season for sure!)

BIKE
Most improvement and joy in this discipline. I didn’t hit the roads until mid April cuz I hate the cold! But with the addition of my PowerTap and some training programs/bike tests from Endurance Nation I got a lot of great saddle time and fitness in the basement. Once I hit the outdoors I felt (and still feel) great – plenty of room for improvement, of course, but loving being out there, doing the intervals or riding 3 hours.
Even had the pleasure of running into and meeting TriGirlPink in Concord one morning as I was finishing up. Was flying down Lowell, looked over and saw this black P3 with pink Team Psycho decal - there's only one made in the universe ya know. So I had to stop and say “Hi” before she ventured off with the TP team (great to meet you TGP)

RUN
Was really loving my run training for a while there - until I pulled my L hammy doing 4x1 mile intervals.
One of my goals this year is to really work on my running, getting my times down to where I can average low 6’s for 10k or mid 6’s for HIMs. Felt like that was coming along even with the hip… speed was picking up, pacing was dropping (mile/min that is), was feeling fit and strong even with the labrum tear. I think I figured out how to run with it this year = by being under control, having a quicker turnover (which of course is just plain good for your run anyway) and being very careful with up/down hills and never over striding or reaching with the foot. As long as I keep everything within the limits of my "personal space" I feel I can manage the pain. Was even banging out 10k runs no problem. Until the pull --- predisposed by playing wiffle ball in the back yard with my son... this (now) 44 yr old body doesn't like to accelerate too quickly any more.

FINISH LINE
Ok, that’s about it in a nut shell for the last 2 months. Weight is steady at 189-190. Body comp has changed with drop in fat but weight same. Goal of racing at 184 seems hard to reach as I’ve been pretty good with diet… though not up to Jesse’s standards so there is work to be done! It’ll help once I start running again…

So hopefully this is the re-start of my Shakespearean gut-spilling. It’s fun to write and re-read as time passes.
Thanks for taking a minute to read it { TGP :-) }

Mooseman International only 3 weeks away…

Safe Training Everyone!

test test

working?

Man I friggin' HATE Mondays!

So I upload my PT info last night after doing my EN bike test (this was now about 10:40p); figure I'll play with the numbers until about 11p and then hit the sack for 7 good hours of sleep (no early bike on the trainer).

Well, before I know it it's 12:30a and I'm still messing around the internet - NOOooooo. And tomorrow's the always-dreaded Monday at work. Hard enough going in to a Monday fully rested from a good night sleep prior --- now I compound it with a 5 hour night sleep (finally put head to pillow at 1:37a).

When will I ever learn?!?!?! Guess it won't be tonight, cause I had a chance to hit the pillow at 9:30, 10:00 latest. But here I am again at 10:35 checking emails, EN forum questions, and writing the Blog.

Well, that's it damn it - I am finishing this and going to bed - got the coffee ready for 0430; gear out and ready to go. Planning a 90 minute endurance ride at 0500. (gotta remember to change the battery in my HR monitor...)

So a full off day today - didn't want it to be but so it was. Aside from the chocolate chip cookie I ate tonight (alright, 2 cookies I ate) the food intake was good again. This morning's scale read 189.6 (that's after a 72' hard bike before bed last night - let's take it again tomorrow before the workout.

Signing off for now -- gotta get to bed!

pw
189.6

EN Bike test tonight

Daylight Savings today - lost an hor of sleep but it's all worth it now that it'll be light out well into the evenings! Love that!

EN Bike Test
15' wu
2x20' (2')
15' cd

results -
42:00
15.01 miles
FTP 301 watts
HR - not working (battery dead)
first 20' - 322 watts avg
2nd 20' - 296 watts avg = weak effort follow set 1. Retest Tuesday

did some nice core work while playing with the kids on the turf field at LS this morning! I love going down there when the sun is out and it's warm (a little breezy today)...

good eats today - no snacking.

191.4 (this morning)
pw

Few and far between

that's been the frequency of my follow thru with this journal. Luckily, my training has been more consistent.

Over the last month I have gotten some key run wkouts in, slowly strengthening the hip (i think), some great bikes - on my new PowerTap in the basement - and even dipped my big toe into the pool again.

Just last week I started up with TD and the crew in Dedham for the most recent SufferFest (which btw, kicked my a$$ 3/4 of the way thru with major calf cramping = need more Endurance drink)

In true triathlon form, here's a summary of the last month...

Swim - started Feb with consistency and yardage... avg 2x per week, avg 2500y/wkout; several main sets of 1k; after that I felt like I was only swimming slow so I started adding more 100s, 200s and 50s sets. First Dedham swim last week = about 3500y = felt it. Rt calf cramped up pretty bad 2/3 way in; not enough gel or PB Endurance (next time!!!). Have to miss this wk due to Mary's travel.
Overall: pleased to be back in the pool; quite a ways to go!

Bike - best progress so far; very consistent with early morning or later evening rides; using the PT, couple of FTP tests yielding about 290-310 LT. Avg b/t 75'-90'.
Raced the BTT ITT on 3/1 - a 6.4m uphill TT (it was the last 6.4m of the Boston Marathon course... in reverse = basically all uphill, some plateaus, no descents.
Results = 20 OV, 2nd masters 35+, Avg 318 watts; 18:08 = a heart-pumping, lung-burning 18' but worth the early Sunday morning drive into Boston (Landry's on Comm Ave).

Run - some please and pain here; started the month with a couple easy 4m runs from home and work; focused on keeping the core in line and not letting the hip fly all over the place, or over striding = turnover about 84-86. That seemed to work well - was able to run 29'-30' without discomfort (I did feel the hip and knew the pain was there but kept it under control).
After a few of those runs I started picking up the pace - was very pleased with the results. But my last run (about 10 days ago) my hip was sore for several days. Haven't run since due to that and then the snow storm on 3/2 (a little shoveling and the back was pretty sore again - so nothing this last week).
Run results:


All in all a good February. The first week of March, post the ITT wkout, has not had a lot of wkouts. Mary is off to LA for 10 days... the back is sore (saw the MGH back Dr - Kellie McInnis, highly recommend her to anyone) and the snow has caused me to miss activities - should have been spinning every morning or night but haven't gotten my a$$ out of bed (did get a late night spin in during the week though... trying the EN bike test = more on that in my next post).

So again I will try to increase my log entries moving forward --- but right now I have to change a poppy diaper.

pw
192.2

Couple weeks later... couple pounds lighter.

Slowly moving in the right direction. This week I got my first run in in several months. The hip was fine up to the point I expected it to start acting up - about 18-20 minutes into the run. It was an easy pace; 30 minutes in total. Tried to concentrate on form and high turnover, so not to over-reach with the stride which seems to upset the torn labrum. The quads felt wonderfully sore 36-48 hours later - love that feeling! Based on this test run I am STILL not sure if I should have the surgery or not... each day I wait is another day closer to the season I loose in training while I recover. I think I will call the dr's office and see when he is scheduling surgeries and get a better understanding of the recovery time.

Also got into the pool first time in more than 4 months! Actually felt pretty good. Did 1000 yards in 17:11. 8:20 out, 8:51 back. Did this with a pull buouy. Finished with about 150y drills and 50y free - for a total of 120yards. I happy with that. I will be back in the pool Monday, with the goal of hitting it M/W/F each week. Tony's next session is in 3 weeks - going to early April - then he's gone to Sedona. CRAP! Will miss his swim torture fest, it really made my season in 2007. Being able to come out of the water with the Dr and Noel at Appleman was the difference maker for me that day!

I also got several spins in the basement in with the fluid trainer and the Power Tap. I still can't seem to get the software loaded which means I haven't been able to review the data; but I have been watching the meter and doing some LT tests, interval workouts and general spins the last couple of weeks - very happy with the riding so far.

Still taking it easy overall - have usually been one day on, one day off. Will try to start putting 2 and 3 days together if not more. Also will look at getting the weights incorporated. Would love to add yoga - either a class or just a video workout. And I HAVE to start doing mt PT exercises and core strength work at night - even in front of the TV (but I'm either too tired or chasing Blake or helping with homework). It's been an incredibly busy year the last 6 months.

190 this morning... after the ride - will try again tomorrow.
pw

A new day ?

This was a tough week. Work is slow and business sucks in this economy. I have no chance of hitting my number this month which, even though I knew this and accepted it, still really de-motivates you.

Add that with the consistent reminding-pain in my back and hip and I faced with a very poor training motivation psyche. Got an LT test in on Wednesday on the trainer which was encouraging - not the results, just the fact I did it - and had hoped that would catapult me into workouts Thursday and Friday (Friday would have been a great day to run outside - almost 40 degrees) but I just couldn't get it going. Shame on me!

So this morning, after a relatively early night to bed (10:30 - that's early these days) I got up and jumped on the trainer again for about 50 minutes. Did another LT test, different from the first. Results were the same - I am in absolute sh*ty shape. Was planning to follow that up with a run outside but Blake was up and in need of a shower - badly. So I will try to do 20-30 minutes later this afternoon --- want to gauge how the hip feels.

Diet this last week was off as well. I've been trying to live by the QT2 plan Jesse prescribed, and generally have been doing well.... except for the late night grains (and mid day grains.... and morning grains... "Hello, my name is Paul and I'm a Carbo-holic"). Plus, I really am starting to think the 1 glass of red each night is negatively affecting me; I think it's making it harder to get up each morning. I will test it out the next 7 days and see if no wine at night helps me make the morning trainings (bummer - no red!)

Hope to be writing about some consistent trainings rather than my lack of motivation over the next few days --- stay tuned

pw
193

Moving on...

OK, a couple of workouts into it and I'm feeling a little better about myself.

Right now my plan is to forego the surgery until the fall (late fall) and train and race through the season. If I said yes to surgery now I assume I couldn't have it until later February - and with about 2 months recovery before running that means I'm looking at April/May before I can really train again... so I think I'll take my chances playing it smart by limiting my runs to an as-needed basis, maybe do more elipticals and deep water runs in place of the road work. Then once or twice a week go out for a quality session, either on the track or trails to minimize the pounding, but keep the strength up. Hopefully that will allow me to race this summer... then we'll repair the damage in the fall.

The only other decision left to make (if this plan works inititaly) is whether I can race Timberman Half. I want to do more and more 1/2s but now I have to think abut this whole hip thing- crap. On the other hand I could work on my weight, lean body mass and speed and really push the Olympic distance races.... I just love this sport so much that I can't imagine what I'll be like if I can't do it any more - Aqua Bike just isn't the same.r

Well, that's where I am today. Now that I have my diagnosis I am moving on into my training - will be putting the Power Tap to good use starting this weekend with a couple of LT tests. Hope to get my fat a$$ swimming again so I can join Tony's Saturday sufferfest. I'll try to keep this blogging thing up to date as my training diary. Until next time...

Shoot me now!

Saw the Hip Dr today and he told me I'm "shallow". I could have told him that.....

What he meant was I have shallow hips and suffer from Dysplasia - that is the real problem and why I have the Labral tear. I can have surgery and "clean it up" but that won't solve the problem (maybe just some of the pain) --- nope, ultimately I heading towards hip replacement in 20-odd years.... we'll see about that!

He said I'm a dream case for him - I say it's more like Paul's "Nightmare on Hilltop Road".

The other option - other than surgery - is to stop running and find something else, like biking and swimming. Great, so I can again experience that empty feeling I had when I completed the Patriot Aquabike.... roll into transition and STOP! You're done for the day - everyone else is heading out for a run and you're standing there holding your bike, literally, looking like a lost puppy. Oh boy, sign me up!

So it's decision time - have the surgery and hopefully feel good enough to keep training (after 2-3 months recovery), or keep popping NSAIDs, icing and deal with it --- and stop running, or cut back I guess.

Think I will have the surgery. It won't heal my "shallowness" but it will likely relieve the pain. What I'm gonna have to do it reel-in the running and save it for the races.

Dunno --- this sucks! F**king shoot me now!

(oh yeah, and we didn't even address the back - had to schedule another apt with his DO, Kelli McInnis... not until March 5th. Stay tuned...)

Know what? I gotta stop crying in my Power Gel.... at least my wife is beating the sh*t out of her breast cancer! Thank God!

Day 1 - okay technically 2....

....since it's 1:45AM on the second day of 2009. Happy New Year!

Been kicking around the idea of writing a diary for a number of years now to chronicle my attempt(s) at toeing the line for my first Ironman race. I am not a wordsmith nor would expect this to become a NY Times Bestseller, so this is something only I would really enjoy. I have put pen to paper several times but it has never amounted to anything - kinda like my repeated attempts at consistent training towards the ultimate race the last, oh I don't know, 10 years maybe...

So, as this George Jetson-world continues to evolve, now with Facebook, MySpace, LinkedIn, et al, I thought I'd give this Blog stuff a try. Not sure if anyone will read this or if I'll even make it public, but I'll try to keep up with it and see where it goes --- maybe it will be my training diary and race results page... maybe it'll be my therapy session on the couch... or maybe I'll expand it to be my family album (with 4 young kids there's always something new to tell the grandparents, extended family and friends). We tried to keep up to date with photo albums - HA! - gotta remember to bring the camera if your plan to have a photo album.

So let's just see how this goes. I already know I have one thing going against me... I type slowly. So I'll forgive myself now (and ask that of ALL my readers) if I don't make this a daily occurrence.

wess
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