The AM today was a Swim in Barton Springs. The morning weather was cool, low 60s, so I brought my wetsuit just in case.
I got a late start, and left the house about 6:20am. Got to Barton Springs, and to my starting area. I looked at the people swimming, and although it was cold, no one had a wet suit on. So, I put on my cap and goggles and waded into the pool. The constant temp of 67 degrees, felt really cold, and it takes me a while to get used to it. Even after I get my body wet, then my head, I still take about a lap, to heat up, and get my breathing under control.
First lap was warmup, then did 3 laps, or about 1200 m without stopping. The sun came up somtime around the second lap. One lap cool down, for 2000m. I was running late, and had to get home to get to a work meeting, so I cut the workout a little short.
One or two more swims, without a wetsuit, prior to Longhorn.
Wednesday, September 17, 2008
Spin Day - Tuesday Sept 16.
Today was indoor T3 spin. I hadn't done my core at home in the am, so I also did the 1/2 hour core workout before the spin. Their core workout is non-stop for 20-30 mins... when the studs in the class were asking for a break, I didn't feel too bad. Most of the exercises I've done at home, and the harder versions of a lot of them, so the exercises were that bad. The one I skipped was a lunge, then switch legs by jumping up.... too much of a knee strain.
We started the spin on time. I was right behind Laura, and Shawnda, so we chatted before the ride. I was next to Tom, who is a tall guy, but rides the same size bike I do. Tom likes to talk a lot, and joke around. But once we got started with the ride, everyone was all business today. Maybe it was because it was sooooo cool in the Performance Training Center (PTC). And because of the cool environment, the workout went fairly easy.
I went through one bottle of gatorade, and two bottles of water, and one candy bar. I took one electrolyte before the workout, and had no issues with cramping.
After the workout, I stretched for about 20 minutes. Maurice was supposed to talk about Winter training, but since most of the athletes were doing a half ironman in the next 2 months, he decided to just cover getting ready for your next race.
I left the bike at PTC for a Thursday morning workout.
We started the spin on time. I was right behind Laura, and Shawnda, so we chatted before the ride. I was next to Tom, who is a tall guy, but rides the same size bike I do. Tom likes to talk a lot, and joke around. But once we got started with the ride, everyone was all business today. Maybe it was because it was sooooo cool in the Performance Training Center (PTC). And because of the cool environment, the workout went fairly easy.
I went through one bottle of gatorade, and two bottles of water, and one candy bar. I took one electrolyte before the workout, and had no issues with cramping.
After the workout, I stretched for about 20 minutes. Maurice was supposed to talk about Winter training, but since most of the athletes were doing a half ironman in the next 2 months, he decided to just cover getting ready for your next race.
I left the bike at PTC for a Thursday morning workout.
Tuesday, September 16, 2008
Brrrrr - Swim Practice, Monday Sept 15
Swim practice tonight at Lost Creek. The kiddos get done on time, so we get started on time! David, my son, is with me, and Chrissie puts him in the same lane. I get in the pool first, and brrrrrrr! Its fricken cold today! Heaters not turned on for the pool yet, so with the cool day, the pool drops in temp. Gotta start swimming quick!
Chrissie is the coach today, and she doesn't have copy of the workout. So, its a surprise. 15om warmup, 4 x 150 drills.
In my lane is David, Ivonne, Laura, and Travis. Busy lane tonight. After warmup, starts the workout. 3 x 200m, decreasing times! Travis and Laura are the fastest and I go third. I can never keep up with the swimmers in my lane, but I don't fall far behind. David and Ivonne are behind me.
After the 200s, is a 500m Swim with fins. Ivonne takes off and I follow behind her. David struggles with cramps.
Next set is 6 x 100m decreasing times. The fast ones take off, Laura and Travis. Then Ivonne and me. David is just trying to get by the cramps and keep up. Chrissie tells me to increase my turnover of my arms, while keeping the long stroke. It finally clicks what I need to do, and it helps. The last 100, I finally get to 1:50.
After the 100s, is a 500m with paddles and buoy. My specialty, so I take off. Ivonne is right behind me, and then the swimmers. I lap everyone except Ivonne, and she stops a 50 short because she is freezing cold.
I swim an 50 cooldown, and felt pretty good afterward. David is trying to figure out why he's cramping, but its deja vu, as I went through the same thing when I started.
3000m total.
Chrissie is the coach today, and she doesn't have copy of the workout. So, its a surprise. 15om warmup, 4 x 150 drills.
In my lane is David, Ivonne, Laura, and Travis. Busy lane tonight. After warmup, starts the workout. 3 x 200m, decreasing times! Travis and Laura are the fastest and I go third. I can never keep up with the swimmers in my lane, but I don't fall far behind. David and Ivonne are behind me.
After the 200s, is a 500m Swim with fins. Ivonne takes off and I follow behind her. David struggles with cramps.
Next set is 6 x 100m decreasing times. The fast ones take off, Laura and Travis. Then Ivonne and me. David is just trying to get by the cramps and keep up. Chrissie tells me to increase my turnover of my arms, while keeping the long stroke. It finally clicks what I need to do, and it helps. The last 100, I finally get to 1:50.
After the 100s, is a 500m with paddles and buoy. My specialty, so I take off. Ivonne is right behind me, and then the swimmers. I lap everyone except Ivonne, and she stops a 50 short because she is freezing cold.
I swim an 50 cooldown, and felt pretty good afterward. David is trying to figure out why he's cramping, but its deja vu, as I went through the same thing when I started.
3000m total.
Monday, September 15, 2008
I'm not a distance runner! Sunday, Sept 16
Today's workout was 14 miles on the trail.... 2 x 7 mile loops. I got an early start, ,while it was still dark, and the parking lot pretty empty.. around 6:45. I had two water bottles on my belt, 5 Gu's, lots of endurolytes, and my ipod.
I took off running on the north side of the river. My legs had been tired all week, so I kept saying go slow! It was dark, so I left the glasses on top of my head and headed out. There were only a few runners on the trail so it was nice and relaxing. I caught a few bugs, in my eyes, in my mouth (ugh, too early for protein). I decided that at my first stop (2 1/2 miles), I'd put the sunglasses on. I warmed up, and the legs felt ok as I stopped at 2 1/2 miles for Gu, and water. Took about 90 secs, and off again. Next stop was 1st street water stop, or at 5 miles. I didn't bother to stop for their water, and instead used my last bottle, for Gu, and electrolytes. Still feeling ok, and going at about a 9 - 9:15 pace. Two miles left for the first leg, and I kept it at a nice easy pace.
As I neared bridge, I started seeing familiar faces. Shawnda was running, although she said she wasn't feeling all that well. I saw Travis zoom past me, as well as the fast T3ers. When I got to Austin High, I refilled my water bottles, drank 4 or more cups of water, and Gu'd up again. Still feeling ok.
Second lap I decided to head the opposite direction, so I headed off across the bridge to the South side. As I got off the bridge, I heard footsteps behind me, and my legs decided to go faster. It was comfortable, so I kept it up for a while. I figured I'd see how long it would last. Well, it only lasted one mile, but that mile was 8:15. Too fast for me. I slowed at the end of the mile, and took it easy until the water stop at 1st st bridge. As I was about to stop for water, I ran into Shawnda again, and said hey!
As I was leaving the water stop, I had an unusual feeling in my stomach, and decided to make this a bathroom stop. I never have to stop when I workout, so this was unusual. Two bathrooms, and 4 guys waiting. We were using both men and women's bathroooms! Whew!
I headed out again, and ran into another old buddy, George Barczak, from a Rouge training class 5 years ago. We gave high fives as we passed each other. Also saw the fast T3ers passing again.
And before I left the trail, I ran into Carolyn Mangold... always smiling, and she said hi.
I'm on mile 10, headed up the Riverside Hill. Ugh... decided to walk, but then only a few seconds, and jogged up the hill. Whoopee! On the second loop, I decided to stop for Gu every 2 miles, so, I was gearing for about a 1/2 mile after I got back on the trail. I just made it, to 11 miles, and time for Gu and water. My legs were not pretty spent.
I was able to get another mile in, easy, and passed Chrissie... and her very tight form, as she was running in the opposite direction. But that was it for me, and the last two miles were walk/jog in. My hamstrings were starting to cramp again, so I'd jog until they were about to cramp. I also was fighting cramps in my arms too.
I was happy to finish 14 miles, but I knew that I still have a long way to go, to get strong enough to do these long runs. Oh, marathon training is going to be hard!
When I got home, Dee had my bath ready, and I dumped the two bags of ice in it. I got in, and it was as cold as I've ever had. But it does wonders for the muscles. After my bath, and shower, I went and got my 14 inch Delaware sub. Yum...great recovery sandwich. Time for my recovery NAP!
When I woke up, Dee came home and asked how I was doing. I told her I was still fight cramps! So Dr Dee got the electrolytes, Gatorade, and water. Shortly thereafter, no more cramping. The muscles all calmed down!
Lesson learned! Take more electrolytes. I probably need one every 30 to 45 minutes, minimum!
Easier week ahead, but I need to continue getting in mileage..
I took off running on the north side of the river. My legs had been tired all week, so I kept saying go slow! It was dark, so I left the glasses on top of my head and headed out. There were only a few runners on the trail so it was nice and relaxing. I caught a few bugs, in my eyes, in my mouth (ugh, too early for protein). I decided that at my first stop (2 1/2 miles), I'd put the sunglasses on. I warmed up, and the legs felt ok as I stopped at 2 1/2 miles for Gu, and water. Took about 90 secs, and off again. Next stop was 1st street water stop, or at 5 miles. I didn't bother to stop for their water, and instead used my last bottle, for Gu, and electrolytes. Still feeling ok, and going at about a 9 - 9:15 pace. Two miles left for the first leg, and I kept it at a nice easy pace.
As I neared bridge, I started seeing familiar faces. Shawnda was running, although she said she wasn't feeling all that well. I saw Travis zoom past me, as well as the fast T3ers. When I got to Austin High, I refilled my water bottles, drank 4 or more cups of water, and Gu'd up again. Still feeling ok.
Second lap I decided to head the opposite direction, so I headed off across the bridge to the South side. As I got off the bridge, I heard footsteps behind me, and my legs decided to go faster. It was comfortable, so I kept it up for a while. I figured I'd see how long it would last. Well, it only lasted one mile, but that mile was 8:15. Too fast for me. I slowed at the end of the mile, and took it easy until the water stop at 1st st bridge. As I was about to stop for water, I ran into Shawnda again, and said hey!
As I was leaving the water stop, I had an unusual feeling in my stomach, and decided to make this a bathroom stop. I never have to stop when I workout, so this was unusual. Two bathrooms, and 4 guys waiting. We were using both men and women's bathroooms! Whew!
I headed out again, and ran into another old buddy, George Barczak, from a Rouge training class 5 years ago. We gave high fives as we passed each other. Also saw the fast T3ers passing again.
And before I left the trail, I ran into Carolyn Mangold... always smiling, and she said hi.
I'm on mile 10, headed up the Riverside Hill. Ugh... decided to walk, but then only a few seconds, and jogged up the hill. Whoopee! On the second loop, I decided to stop for Gu every 2 miles, so, I was gearing for about a 1/2 mile after I got back on the trail. I just made it, to 11 miles, and time for Gu and water. My legs were not pretty spent.
I was able to get another mile in, easy, and passed Chrissie... and her very tight form, as she was running in the opposite direction. But that was it for me, and the last two miles were walk/jog in. My hamstrings were starting to cramp again, so I'd jog until they were about to cramp. I also was fighting cramps in my arms too.
I was happy to finish 14 miles, but I knew that I still have a long way to go, to get strong enough to do these long runs. Oh, marathon training is going to be hard!
When I got home, Dee had my bath ready, and I dumped the two bags of ice in it. I got in, and it was as cold as I've ever had. But it does wonders for the muscles. After my bath, and shower, I went and got my 14 inch Delaware sub. Yum...great recovery sandwich. Time for my recovery NAP!
When I woke up, Dee came home and asked how I was doing. I told her I was still fight cramps! So Dr Dee got the electrolytes, Gatorade, and water. Shortly thereafter, no more cramping. The muscles all calmed down!
Lesson learned! Take more electrolytes. I probably need one every 30 to 45 minutes, minimum!
Easier week ahead, but I need to continue getting in mileage..
Threat of Ike chases us Indoors - Saturday Sept 13
Saturday's workout was supposed to be 70 miles. But given Ike was on its way, we moved the ride indoors at TPC. So, 70 miles translated to 3 1/2 hours on the trainer... I had left my road bike there from Thursday, so I didn't have to hassle with it in the morning getting ready. Dee was already out on the road with her 20 mile run, by the time I left for TPC (7am).
I got there a few minutes before 7:30, and although the parking lot wasn't full, when I drove in, I saw a swarm of bikes/riders just entering the building. I knew I was late, and would have to setup in the back, with an not so good trainer.
I unloaded the car, my stuff, my drinks (two Endurance/electrolyte bottles, 1 gatorade bottle, 1 water bottle, and my recovery drink. When I got inside, Chrissie pointed out a trainer I could take (T3 has about 30-40 trainers they bought, plus there are about 15-20 trainers from T3ers). I setup in the back fairly quickly, so I was on my bike at 7:45 pedaling. There was a guy next to me, Tom, whom I hadn't met before, but we started chatting quickly.
On weekend spins, the coaches usually play movies to make the time pass. So, the first movie of the day was Wedding Crashers. I'd seen it several times before, but still enjoyed watching it again. Also, Chrissie passed out a 2 hour workout, to help pass the boredom. She handed it me, but I told her I couldn't read the small type. She went back and enlarged the print, and gave it back to me. All the workouts were in plastic covers to stay dry.
So, between the movie, the workout, and the conversation with Tom, the first two hours passed very quickly. I took a quick break after the movie, getting a banana, and refilling my water. Every hour I made sure I drank at least a bottle of fluids and took a Gu or candybar. If I was drinking Gatorade or water, I also took an Endurolyte.
Back on the bike for the last 1 1/2 hours. Next movie was the Hawaii Kona Ironman 2006 Championship, when Desiree Ficker came in second. Very moving movie, as they show the pros and the human interest story. One of the stories was about someone with ALS, whom completed the Ironman the year before, but this year he came to watch someone from another part of the country who was racing for him! And ALS! My brother Ken, died from ALS, at 26 years old, so it was an emotional scene.
Tom and I talked some more about races we'd done, and were planning on doing. That helped passed the time. We were at 2 3/4 hours, when the seat was getting uncomfortable. We were adjusting our position, aero bars, handle bars, straight up, nearly every minute. We hit 3 hours, and Tom was getting off. I wanted to finish my 3 1/2 hours, so I made up a 20 minute workout, of spending a minute in every gear, 30 secs hard, 30 secs easy. It worked, and the last 5-10 minutes was just spinning the legs, and cooling down!
When I got off the bike, I noticed a river of sweat, making its way to the seating area, so I cleaned it up quick. Maurice, who was spinning by himself had setup two big towels as dams, so the sweat wouldn't run downhill! Now I know why!
I stretched, talked to Travis for a bit, then headed home. Good workout!
I got there a few minutes before 7:30, and although the parking lot wasn't full, when I drove in, I saw a swarm of bikes/riders just entering the building. I knew I was late, and would have to setup in the back, with an not so good trainer.
I unloaded the car, my stuff, my drinks (two Endurance/electrolyte bottles, 1 gatorade bottle, 1 water bottle, and my recovery drink. When I got inside, Chrissie pointed out a trainer I could take (T3 has about 30-40 trainers they bought, plus there are about 15-20 trainers from T3ers). I setup in the back fairly quickly, so I was on my bike at 7:45 pedaling. There was a guy next to me, Tom, whom I hadn't met before, but we started chatting quickly.
On weekend spins, the coaches usually play movies to make the time pass. So, the first movie of the day was Wedding Crashers. I'd seen it several times before, but still enjoyed watching it again. Also, Chrissie passed out a 2 hour workout, to help pass the boredom. She handed it me, but I told her I couldn't read the small type. She went back and enlarged the print, and gave it back to me. All the workouts were in plastic covers to stay dry.
So, between the movie, the workout, and the conversation with Tom, the first two hours passed very quickly. I took a quick break after the movie, getting a banana, and refilling my water. Every hour I made sure I drank at least a bottle of fluids and took a Gu or candybar. If I was drinking Gatorade or water, I also took an Endurolyte.
Back on the bike for the last 1 1/2 hours. Next movie was the Hawaii Kona Ironman 2006 Championship, when Desiree Ficker came in second. Very moving movie, as they show the pros and the human interest story. One of the stories was about someone with ALS, whom completed the Ironman the year before, but this year he came to watch someone from another part of the country who was racing for him! And ALS! My brother Ken, died from ALS, at 26 years old, so it was an emotional scene.
Tom and I talked some more about races we'd done, and were planning on doing. That helped passed the time. We were at 2 3/4 hours, when the seat was getting uncomfortable. We were adjusting our position, aero bars, handle bars, straight up, nearly every minute. We hit 3 hours, and Tom was getting off. I wanted to finish my 3 1/2 hours, so I made up a 20 minute workout, of spending a minute in every gear, 30 secs hard, 30 secs easy. It worked, and the last 5-10 minutes was just spinning the legs, and cooling down!
When I got off the bike, I noticed a river of sweat, making its way to the seating area, so I cleaned it up quick. Maurice, who was spinning by himself had setup two big towels as dams, so the sweat wouldn't run downhill! Now I know why!
I stretched, talked to Travis for a bit, then headed home. Good workout!
Saturday, September 13, 2008
Double Duty Today - Thursday 9/11
Went to happy hour last night to celebrate Don's 25th. Had on beer, and dinner there, so not a healthy night.
Thursday morning, decided to go to T3 spin at 6am. I left my bike there on Tuesday, which saved me a lot of time. Got there about 5:55, and it wasn't open yet. Maurice got there right at 6am. Last time I went to a morning spin, was last year. And it was just me and Maurice, and he worked me really hard. This time, there were nearly 20 people there. Wow!
The morning spin is only 1 hour long (as opposed to 75 mins in the pm). The workout was tough, and my legs were very tired. But the workout went fast, and I spun for an additional 15 minutes. I stretched afterwards, and there were still a couple of T3'ers spinning. I left my bike there, in case the weekend got bad, and we spun indoors on Saturday.
My PM workout was 5 miles easy run. To save gas, I ran the neighborhood while my honey ran her workout. I ran the run easy. My legs were tired at the start, but felf better after about a mile. When my legs tried to go faster, I slowed to down to keep it relaxed and steady. I walked a short bit at 4 miles, but the rest of the run was good. Dee had cooked chops for AJ, and spaghetti sauce for us. When I got back from the run, AJ made a good dent in the porkchops and had eaten a 1/3 of the spaghetti sauce. So, I put the spaghetti on, and cooked some more sauce. Yum!
Two workouts today, and both were pretty good considering my legs were tired.
Thursday morning, decided to go to T3 spin at 6am. I left my bike there on Tuesday, which saved me a lot of time. Got there about 5:55, and it wasn't open yet. Maurice got there right at 6am. Last time I went to a morning spin, was last year. And it was just me and Maurice, and he worked me really hard. This time, there were nearly 20 people there. Wow!
The morning spin is only 1 hour long (as opposed to 75 mins in the pm). The workout was tough, and my legs were very tired. But the workout went fast, and I spun for an additional 15 minutes. I stretched afterwards, and there were still a couple of T3'ers spinning. I left my bike there, in case the weekend got bad, and we spun indoors on Saturday.
My PM workout was 5 miles easy run. To save gas, I ran the neighborhood while my honey ran her workout. I ran the run easy. My legs were tired at the start, but felf better after about a mile. When my legs tried to go faster, I slowed to down to keep it relaxed and steady. I walked a short bit at 4 miles, but the rest of the run was good. Dee had cooked chops for AJ, and spaghetti sauce for us. When I got back from the run, AJ made a good dent in the porkchops and had eaten a 1/3 of the spaghetti sauce. So, I put the spaghetti on, and cooked some more sauce. Yum!
Two workouts today, and both were pretty good considering my legs were tired.
Hills are not my friend --- Wednesday 9/10
I am behind on my blogs, (and being reminded of it), so it's catchup time. Wedneday workout was a Northwest Hills run in the morning. Its a 5 or 6 mile loop, with the hills I had trouble with during my half marathon training. I've had trouble breathing, and haven't been running many miles lately, so this was a good test.
I was determined to keep it slow and steady. The first mile plus is flat or downhill. Good warmup, then the hills on Tallwood. So far so good. Another downhill to I35 frontage before the climb on Steck. As I head up Steck, I walk parts of the hills. Same when I get to hills on Adirondack. So running part way and walking. The problem was tired legs.
I was glad to finish, and the workout was good, but I have a long way to go. The Longhorn is all hills, and thats after my swim and bike.
I was determined to keep it slow and steady. The first mile plus is flat or downhill. Good warmup, then the hills on Tallwood. So far so good. Another downhill to I35 frontage before the climb on Steck. As I head up Steck, I walk parts of the hills. Same when I get to hills on Adirondack. So running part way and walking. The problem was tired legs.
I was glad to finish, and the workout was good, but I have a long way to go. The Longhorn is all hills, and thats after my swim and bike.
Tuesday, September 9, 2008
Swim time - Monday Sept 8th
My legs have been sore all day today, so I skipped everything except swim. Dee wasn't going to let me run anyways, although next time, I think I will try 3 miles easy, to get some of the lactic acid out.
Picked up David and we went to Swim practice. The Lost Creek kids were swimming, and David was awed by how many of them and how fast they go. There was up to 8 in a lane, all swimming effortlessly. Joe and Claudia made it. Joe just has knee surgery, and was wanting to start exercising again. The doc said ok to swim, as long as he used a buoy.
I swam with Yvonne (Eric's wife) and Val. Good swimming partners, as we push each other, and respect that fact that sometimes one of us needs a break. The hard stuff was 12 75s, with 3 fast and one slow, 3 times, and 12 50s, same breakdown. There were some easy 100s in between.
David had cramping problems, even though I gave him some endurolytes before the workout.
The workout was tiring, but it was a good one....Dee had a great dinner waiting for us when we got home.. yum!
Picked up David and we went to Swim practice. The Lost Creek kids were swimming, and David was awed by how many of them and how fast they go. There was up to 8 in a lane, all swimming effortlessly. Joe and Claudia made it. Joe just has knee surgery, and was wanting to start exercising again. The doc said ok to swim, as long as he used a buoy.
I swam with Yvonne (Eric's wife) and Val. Good swimming partners, as we push each other, and respect that fact that sometimes one of us needs a break. The hard stuff was 12 75s, with 3 fast and one slow, 3 times, and 12 50s, same breakdown. There were some easy 100s in between.
David had cramping problems, even though I gave him some endurolytes before the workout.
The workout was tiring, but it was a good one....Dee had a great dinner waiting for us when we got home.. yum!
Long Run. Sunday Sept 7th
After yesterdays Practiceman, my legs were pretty beat up. I decided to run the trails, like the rest of T3, and do the 7 mile loop, and the 5 mile loop for 12 miles. The morning was cool, 69 deg, and I got started at 7:15. The first mile was just loosening up my legs,....too much lactic acid from yesterday. But after a mile, I forgot about my legs and concentrated on form, and going easy. I stopped for my own water at 3 miles, and took a Gu. Then off again. The Riverside Hill, and the hills on the trail weren't that bad. I stayed at an easy pace.. I'm guessing around 9:30.
I stopped again at 6 miles (Lamar foot bridge) to get another Gu, water, and electrolytes. The last mile to AHS wasn't bad, and then I stopped for a water refill, water break, and more electrolytes. Took about 3 minutes for all that, then off again. My legs felt pretty good, and I started again across the bridge to Congress bridge. I stopped at the water stop at 1st street, and took in a Gu and some water. Still feeling pretty good. I made it to the Congress bridge, crossed it, and went down the stairs back to the trail. I started up again, but started getting near cramps in both my hamstrings. I struggled the last two miles, walk/jog to finish. I'd jog until my legs were about to cramp, then walk. It took me 21 minutes to finish the last 2 miles. But I did finish, and felt good about it.
During the run, the T3ers who run on Sunday, were running in the opposite direction. I passed a number of them several times. On the last two miles, Jennifer, from the bike ride the day before, stopped and said Hey! We chatted for about a minute, then she took off on her run. I was still trying to shake the cramps.
Got home quickly to get into my ice bath and try and cool down!
With my tired legs, I got a good feeling about how the tri will feel. Big difference is the run at Longhorn is all hills, and no flats.. unlike the trail. So, my plan is the get some hill runs in this week. Probably Wednesday and the long run on Sunday.
I stopped again at 6 miles (Lamar foot bridge) to get another Gu, water, and electrolytes. The last mile to AHS wasn't bad, and then I stopped for a water refill, water break, and more electrolytes. Took about 3 minutes for all that, then off again. My legs felt pretty good, and I started again across the bridge to Congress bridge. I stopped at the water stop at 1st street, and took in a Gu and some water. Still feeling pretty good. I made it to the Congress bridge, crossed it, and went down the stairs back to the trail. I started up again, but started getting near cramps in both my hamstrings. I struggled the last two miles, walk/jog to finish. I'd jog until my legs were about to cramp, then walk. It took me 21 minutes to finish the last 2 miles. But I did finish, and felt good about it.
During the run, the T3ers who run on Sunday, were running in the opposite direction. I passed a number of them several times. On the last two miles, Jennifer, from the bike ride the day before, stopped and said Hey! We chatted for about a minute, then she took off on her run. I was still trying to shake the cramps.
Got home quickly to get into my ice bath and try and cool down!
With my tired legs, I got a good feeling about how the tri will feel. Big difference is the run at Longhorn is all hills, and no flats.. unlike the trail. So, my plan is the get some hill runs in this week. Probably Wednesday and the long run on Sunday.
Sunday, September 7, 2008
Practiceman Satruday Sept 6
Today was the "Practice" for the Longhorn tri.. David was supposed to do his first open water swim, and then the 14 mile bike loop, but he went to bed too late the night before, and showed up with just enough time to do the swim (500m).
I swam 1500m , approximately, and didn't do too bad. I am a slow swimmer, but I am fine as long as I finish. My watch showed 33:00 minutes, and I was one of the last ones out of the water. I was going to ride with Sabrina, but she talked about riding less than the 56 mile route. So, I decided to ride with Jerry. The bike covered many of the roads we used to ride when we did the Wednesday night Manor rides. Down Parsons, on Littig, and up Monkey. I remember struggling to keep up with the group on Litig. But now it was easy to go 20mph without a problem. Its a hilly, and very rough ride. It takes its toll on your legs, and mine we beaten up pretty good at about 35 miles. We met up with Jennifer, who had had some trouble with her ride. We decided to ride with her. She road at a pretty good speed, although we had to wait a few times for her. We stopped at a store at 46 miles, and that was a good break. I drank a bottle of water, and had a milky way bar. I know I wasn't drinking enough again. I'm not sure why that is.
Getting back to 973, and Decker Lane was a relief, and I knew what lied ahead. Two big hills, a left turn, then home stretch.
When I got back was just sat down on my cooler, and figured I wasn't going to do any running, but Jerry convinced me to run at least a little bit. So, I put on my shoes, and ran/walked about 2 miles. My hamstrings were near cramping, so I was careful about going slow.
T3 was BBQing, and drinking beer. I just wanted to get home, and get in a cold bath to bring down my core temp. I was really hot.
Overall, a good workout. I had to take a 2 hour nap to recover.
I swam 1500m , approximately, and didn't do too bad. I am a slow swimmer, but I am fine as long as I finish. My watch showed 33:00 minutes, and I was one of the last ones out of the water. I was going to ride with Sabrina, but she talked about riding less than the 56 mile route. So, I decided to ride with Jerry. The bike covered many of the roads we used to ride when we did the Wednesday night Manor rides. Down Parsons, on Littig, and up Monkey. I remember struggling to keep up with the group on Litig. But now it was easy to go 20mph without a problem. Its a hilly, and very rough ride. It takes its toll on your legs, and mine we beaten up pretty good at about 35 miles. We met up with Jennifer, who had had some trouble with her ride. We decided to ride with her. She road at a pretty good speed, although we had to wait a few times for her. We stopped at a store at 46 miles, and that was a good break. I drank a bottle of water, and had a milky way bar. I know I wasn't drinking enough again. I'm not sure why that is.
Getting back to 973, and Decker Lane was a relief, and I knew what lied ahead. Two big hills, a left turn, then home stretch.
When I got back was just sat down on my cooler, and figured I wasn't going to do any running, but Jerry convinced me to run at least a little bit. So, I put on my shoes, and ran/walked about 2 miles. My hamstrings were near cramping, so I was careful about going slow.
T3 was BBQing, and drinking beer. I just wanted to get home, and get in a cold bath to bring down my core temp. I was really hot.
Overall, a good workout. I had to take a 2 hour nap to recover.
Thursday, September 4, 2008
The Beginning
I'm not sure there is a start here. My way of life has always been very active, although part of my life was actually coaching my kids baseball teams. Before turning 50, I got the crazy idea to do one triathlon. I started swimming in October 2006, and tried running again. In May 2007 I entered the Rookie Triathlon. I was scared to death, but finished. My running was not ready, because I tored a calf muscle, but I was able to jog and walk to the finish. My competitive side said that I could do better, and hence, my triathlon career was born.
My love, Dee, had pushed me to go to Advanced Rehab. There, Dr. Holt did wonders with my knee. He tortured me for 8 weeks, and loosened up my IT band, broke up 10 years of scar tissue, and gave me enough flexibilty to run. I also did some gym work, to strengthen my body, and worked with Kneadz to develop my core. The rest was working with T3, Chrissie and Maurice.
The rest of 2007 was trying 1 more triathlon, and again still was not ready to run. But as I finished, and whenever I finish, I learn more about my body, and about triathlons.
I decided to learn how to run again, and joined Rogue half marathon training. My wife and I decided to target New Orleans in February 2008. This worked out great, with Nedra. My legs were getting used to running again, but with the weak right leg, I ran into problems in December. My right knee, (ACL reconstruction), was swelling and giving me new pains. A quick visit to my original surgeon, said that the knee was structurally sound, with a little arthritis on the outside. The pain I was feeling, on the inside, was some over use. Ah, another thing to understand... hills ok, but not every run!
During one of my massages at Kneadz, Rachael noticed that I needed some work on my right side. She hooked me up with the PT/Trainer, Breven. What a find that was. She was terrific. She gave me 2-3 week homework, a core workout to do 2-3 times a week. I was religious with it, and it helped me tremendously. We continued this, for about 6 months.
I continued swimming over the winter, but didn't bike. So after the half marathon, I started up my triathlon training. In 2008, I've done an Olympic distance in Galveston in March, The Rookie in May, Cap Tex Olympic in May. Learned a bunch from these races. All to get ready for my half Ironman in July.
July comes, and we're off to California. Dee has a 20 miler to run the day before, so I pack up what I think she needs, and map out a course for her. I had a blast being her water stop, every 3 miles or so. I'd drive up ahead, open the back of the SUV, and sit and wait, listening to music, or reading my race package.
Sunday was race day. The race was very cool (both temperature, and generally). I had issues on each of the disciplines (wetsuit came undone on the swim, I couldn't take in nutrition or fluids on the bike, and forgot my nutrition for the run. I bonked on the run, but made it about getting to the next mile marker. I finished, and was very thankful for that. Again, learned a lot about myself, and the long race.
Took a week off, and started running again, and got a sharp pain in my right hip. Ugh.... after a couple of visits to Advanced Rehab (Wagenblast), we figured out what it was. As of today, I am released from treatment, and started running ,easy, again.
My goal ahead is the Longhorn half. Not for time, but for another learning experience.
As for running, I trust Rogue more than I do T3. T3 is a great, and I do mean, great, organization for Triathlon training. Their philosophies are to hammer during every workout. While they wont admit it, that's what happens. My body can't handle that kind of training, at least not yet. So, for running, I look to Rogue. I've hired my wife's coach, who is brutally hard, as far as workouts go. But, she puts some sense into it.
Why a running coach? I've signed up for an Ironman next June, in Idaho (CDA). Yes, started out just wanting to do one race, and now look! My confidence is not high that I can finish a marathon with my leg issues, but if anyone can get me there, its Killer Karen.
I start her training the week after Longhorn, to prepare for a January marathon, in Houston. My goal is to finish, and have a good base for Ironman training. We'll see.
So, the blog is about getting to the Ironman. I have PT help from Wagenblast. I have running help from Karen. I have Swim/bike help from Chrissie and Maurice. Massages at Kneadz, although I was told to look into Performance Wellness as they are significantly cheaper. My core work will come from the workouts that Breven left behind before she moved to Calif. And of course, my personal coach, wife and best friend, Dee.
Onward we go.....
My love, Dee, had pushed me to go to Advanced Rehab. There, Dr. Holt did wonders with my knee. He tortured me for 8 weeks, and loosened up my IT band, broke up 10 years of scar tissue, and gave me enough flexibilty to run. I also did some gym work, to strengthen my body, and worked with Kneadz to develop my core. The rest was working with T3, Chrissie and Maurice.
The rest of 2007 was trying 1 more triathlon, and again still was not ready to run. But as I finished, and whenever I finish, I learn more about my body, and about triathlons.
I decided to learn how to run again, and joined Rogue half marathon training. My wife and I decided to target New Orleans in February 2008. This worked out great, with Nedra. My legs were getting used to running again, but with the weak right leg, I ran into problems in December. My right knee, (ACL reconstruction), was swelling and giving me new pains. A quick visit to my original surgeon, said that the knee was structurally sound, with a little arthritis on the outside. The pain I was feeling, on the inside, was some over use. Ah, another thing to understand... hills ok, but not every run!
During one of my massages at Kneadz, Rachael noticed that I needed some work on my right side. She hooked me up with the PT/Trainer, Breven. What a find that was. She was terrific. She gave me 2-3 week homework, a core workout to do 2-3 times a week. I was religious with it, and it helped me tremendously. We continued this, for about 6 months.
I continued swimming over the winter, but didn't bike. So after the half marathon, I started up my triathlon training. In 2008, I've done an Olympic distance in Galveston in March, The Rookie in May, Cap Tex Olympic in May. Learned a bunch from these races. All to get ready for my half Ironman in July.
July comes, and we're off to California. Dee has a 20 miler to run the day before, so I pack up what I think she needs, and map out a course for her. I had a blast being her water stop, every 3 miles or so. I'd drive up ahead, open the back of the SUV, and sit and wait, listening to music, or reading my race package.
Sunday was race day. The race was very cool (both temperature, and generally). I had issues on each of the disciplines (wetsuit came undone on the swim, I couldn't take in nutrition or fluids on the bike, and forgot my nutrition for the run. I bonked on the run, but made it about getting to the next mile marker. I finished, and was very thankful for that. Again, learned a lot about myself, and the long race.
Took a week off, and started running again, and got a sharp pain in my right hip. Ugh.... after a couple of visits to Advanced Rehab (Wagenblast), we figured out what it was. As of today, I am released from treatment, and started running ,easy, again.
My goal ahead is the Longhorn half. Not for time, but for another learning experience.
As for running, I trust Rogue more than I do T3. T3 is a great, and I do mean, great, organization for Triathlon training. Their philosophies are to hammer during every workout. While they wont admit it, that's what happens. My body can't handle that kind of training, at least not yet. So, for running, I look to Rogue. I've hired my wife's coach, who is brutally hard, as far as workouts go. But, she puts some sense into it.
Why a running coach? I've signed up for an Ironman next June, in Idaho (CDA). Yes, started out just wanting to do one race, and now look! My confidence is not high that I can finish a marathon with my leg issues, but if anyone can get me there, its Killer Karen.
I start her training the week after Longhorn, to prepare for a January marathon, in Houston. My goal is to finish, and have a good base for Ironman training. We'll see.
So, the blog is about getting to the Ironman. I have PT help from Wagenblast. I have running help from Karen. I have Swim/bike help from Chrissie and Maurice. Massages at Kneadz, although I was told to look into Performance Wellness as they are significantly cheaper. My core work will come from the workouts that Breven left behind before she moved to Calif. And of course, my personal coach, wife and best friend, Dee.
Onward we go.....
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