I'll tell ya...all of the work before Galveston is catching up with me! I've been tired and a little sore this week. And I have been battling a tight left hammy. No bueno.
So Monday night I went to a presentation about heart rate monitoring and its use in training. I learned a lot, but mainly learned that I need to get the freaking thing out of the box!
So Tuesday I set out on a 3 mile jog, WITH my heart rate monitor on. I had prepared a pretty chaotic mix of jogging/running/walking, mainly to see where my heart rate was at different stages of my jog. No doubts it was quite an idiotic plan. I ended up doing 3.1 miles at an overall pace of 9:36/mile. It was actually a really tough run, as I ended up walking no more than a tenth of a mile 3 times, jogged around 9:00/mile, and also ran around 7:15/mile. OUCH! My heart rate monitor mainly told me that I need to get my ass in better shape!
I took off Wednesday, Thursday, and Friday to allow my new tattoos to better heal.
This morning I rode 31.5 miles overall. I ended up at a 18.5mph pace as an average. Then I jogged 1.5 miles at an 8:48/mile pace.
My back and hamstring are both pretty sore, so I am thinking that tomorrow will be a rest day. I also realize that I need tot be better about weights/strength and core work. I MUST be more diligent about that!
Getting closer to 4 States!!! It will be very tough to actually beat my time from last year, but I am determined to find ways to do it!
Saturday, April 26, 2014
Sunday, April 20, 2014
A good ride and then a good cause
Terry and I were going to not ride on Friday so our legs could be fresher for our 10k on Saturday, but the weather was just way too beautiful to not get out there. We did our normal loop, and I ended up with 22.75 miles at a 17.05 pace. We rode easy, and actually still ended up riding a little harder than we wanted to. We had intended on just getting out to enjoy the sunshine, not pressing at all.
Yesterday was the first Laces of Grace 5k/10k. Laces of Grace is a fantastic organization founded by our friends Matt and Corey Graves that provided new shoes to children and adults who otherwise couldn't afford them. There were around 100 runners for this first one, and the money raised will help buy around 200 pairs of shoes to distribute.
I had debated between the 5k and 10k, but ended up settling on the 10k. My goals were to be under 9:15 pace, and start working to eliminate the 9/1 method I've jogged with up to this point. Overall, I was pleased with my run. If I would have done the 5k, I would have won my age group. Doing the 10k, I didn't. I didn't expect to. The age groups were done in 10 year increments, and there were a few strong runners in mine. It's one of those days where the race was only against myself and my goals, not about medals. I took the first of the two loops pretty quick. The only walking I did was about 10 seconds through each of the two water stations for a quick drink. My legs were tight and sore starting out. Heck, I haven't really taken any break since Galveston to rest and recover from the training the past few months! I made the turn for the second loop, and soreness was setting in. I was probably close to just under an 8:30/mile pace for the first loop. There was no was I would be maintaining this. I slowed it down the second loop. I did the same walking through the aid stations, and added a 45 second walk about midway through this loop. The result was a 52:32 and much better than the 9:15/mile pace I was trying to stay under.
First 10k in the books, and both goals accomplished. Time to enjoy a beautiful Easter Sunday now!
Yesterday was the first Laces of Grace 5k/10k. Laces of Grace is a fantastic organization founded by our friends Matt and Corey Graves that provided new shoes to children and adults who otherwise couldn't afford them. There were around 100 runners for this first one, and the money raised will help buy around 200 pairs of shoes to distribute.
I had debated between the 5k and 10k, but ended up settling on the 10k. My goals were to be under 9:15 pace, and start working to eliminate the 9/1 method I've jogged with up to this point. Overall, I was pleased with my run. If I would have done the 5k, I would have won my age group. Doing the 10k, I didn't. I didn't expect to. The age groups were done in 10 year increments, and there were a few strong runners in mine. It's one of those days where the race was only against myself and my goals, not about medals. I took the first of the two loops pretty quick. The only walking I did was about 10 seconds through each of the two water stations for a quick drink. My legs were tight and sore starting out. Heck, I haven't really taken any break since Galveston to rest and recover from the training the past few months! I made the turn for the second loop, and soreness was setting in. I was probably close to just under an 8:30/mile pace for the first loop. There was no was I would be maintaining this. I slowed it down the second loop. I did the same walking through the aid stations, and added a 45 second walk about midway through this loop. The result was a 52:32 and much better than the 9:15/mile pace I was trying to stay under.
First 10k in the books, and both goals accomplished. Time to enjoy a beautiful Easter Sunday now!
Wednesday, April 16, 2014
When the numbers don't tell the whole story...
Had a good ride today with my man Harold. We took off early this evening, and I got in 22.5 miles at 17.64 miles per hour. When you factor in going slow through neighborhoods and then a pretty decent headwind the last half of the ride, we actually rode better and harder than the numbers show.
I'm finding that my legs are feeling stronger and stronger. I hope that is a trend that continues!
I'm finding that my legs are feeling stronger and stronger. I hope that is a trend that continues!
Sunday, April 13, 2014
Getting stronger
It was a good weekend overall. Saturday, I rode with the Team Jackass fellas, and I had my strongest overall ride ever. Honestly, I was nervous about riding hard with these guys less than a week after completing more than my body has ever done, but my desire to get better trumps any fear of failure I possess.
We ended up riding 28.6 miles. It was a hard ride. Tough. Some strong riders there. But I kept up the entire time. Heck, last year, this kind of ride is one I'd have gotten dropped from the pack on. We averaged 20.3mph for the ride. No stops. No breaks. Just a long hard ride.
Then today my goal was to have a 30 minute jog at an easy pace overall. My legs are SORE. But no stopping! On my jog, I wanted to do two things. The first was to have negative splits, meaning I got quicker as the jog went on. The second was to do 30 minutes of continuous jogging without any walking. I was glad to accomplish both goals!
No running or riding tomorrow, though. My legs are quite sore!
Time to raise the bar.....
We ended up riding 28.6 miles. It was a hard ride. Tough. Some strong riders there. But I kept up the entire time. Heck, last year, this kind of ride is one I'd have gotten dropped from the pack on. We averaged 20.3mph for the ride. No stops. No breaks. Just a long hard ride.
Then today my goal was to have a 30 minute jog at an easy pace overall. My legs are SORE. But no stopping! On my jog, I wanted to do two things. The first was to have negative splits, meaning I got quicker as the jog went on. The second was to do 30 minutes of continuous jogging without any walking. I was glad to accomplish both goals!
No running or riding tomorrow, though. My legs are quite sore!
Time to raise the bar.....
Wednesday, April 9, 2014
So in reality...
So in reality, I sucked ass in Galveston. I should have been MUCH better than I was. BUT, it was my first one, and terrible swim conditions, and I lost ALL hydration and nutrition, so I will take it. I definitely did not set the bar very high.
I did wake up Monday morning realizing that if I got through that swim, I can do ANYTHING, and I have ZERO doubts that I can finish the 140.6 in Chattanooga in September 2015. I'm all in!
So today was the first day I have exercised since Sunday. I rode with Terry and Harold, 19.33 miles, 17.4mph. Truthfully, I felt GREAT! My hamstrings were a tad tight, but I felt great overall, and had plenty of juice for our ride.
I went to the gym after that and got in the water to swim. Just did a few 100's and a few 50's. Nice and easy. Best form I have EVER had. No frog kicking whatsoever. A small but great victory in regards to progress!
I followed that up with 15 minutes of good strength and core work. I badly need to drop some pounds, and trim up my middle, and today seemed like the perfect day to start working on it!
All in all, a great day!
Time to step it up and get serious...
I did wake up Monday morning realizing that if I got through that swim, I can do ANYTHING, and I have ZERO doubts that I can finish the 140.6 in Chattanooga in September 2015. I'm all in!
So today was the first day I have exercised since Sunday. I rode with Terry and Harold, 19.33 miles, 17.4mph. Truthfully, I felt GREAT! My hamstrings were a tad tight, but I felt great overall, and had plenty of juice for our ride.
I went to the gym after that and got in the water to swim. Just did a few 100's and a few 50's. Nice and easy. Best form I have EVER had. No frog kicking whatsoever. A small but great victory in regards to progress!
I followed that up with 15 minutes of good strength and core work. I badly need to drop some pounds, and trim up my middle, and today seemed like the perfect day to start working on it!
All in all, a great day!
Time to step it up and get serious...
Race Report
Here is what I sent the Team Jackass folks that I train with---
Well, guess I feel responsible for a race report, so here it goes:
After waking up in a king bed with the Cajun Coonass, we got ready to head over. I decided for one last quick emptying of the bladder before we left, and when zipping up my onesie I just bought from da judge, the zipper broke. I think this was intentional as some sort of hazing...just sayin
We got over, got bikes and transition ready, then met up with Dusty and walked over to watch the pros take off. I was amazed that I felt no nerves, just ready to go.
My swim wave took off at 7:35am. Water felt good, I wasn't cold. Just ready to go. We took off, and by the first buoy I had swallowed three gulps of salt water and my goggles were quite foggy. Still, no panic, just moving forward. Within 5-7 minutes, 3 other guys from my wave had asked to be pulled out and quit. It was at this point I had definitely decided I'd rather die than quit. I didn't get a sore ass on my trainer and ride in 40 degree weather all winter to go out like that. After 6 yellow buoys and a red one, I got to stop fighting the current and make a left turn. I wasn't actually swimming, I was persevering. I was quite nauseous by the middle of the orange buoys. I puked no less than 6 times, lost everything I had in me, and my stomach was BADLY cramping. I had the pleasure to meet about 3 other people who were in the same situation, and we should have gotten volunteer shirts at the end for our assistance to the other people actually out there swimming.
Finally, after what seemed like an eternity, I got out of the damn water, undoubtedly looking like a lost zombie, and slowly walked to transition.
On my way in, I see Harold, who I'm pretty sure thought I was dead by now, since it took me over an hour and 20 minutes to get out of the water. I went over to my bike and got ready, and started trying to get nutrition back in me. Still felt very nauseous. I'll tell you right now that I was not able to eat, or even look at, any remotely solid food until well after the finish.
Got on my bike, and kept drinking. Spent the first 1/3 of my bike getting my bearings back.
Stopped 4-5 times on the bike. Once to pee, the others to stretch and give my butt a break. Actually had a good comfortable pace riding, and got stronger as the ride went on.
Got back in off the bike, and headed out to the run. Felt good. Plan was to jog between aid stations, and walk through them to hydrate and get any nutrition. Felt good the first of there loops. Second time around I was starting to feel my legs trying to cramp, and last loop was strictly cramp management.
Either way, I finished, and that was my ONLY goal. Huge accomplishment for this ole boy.
The best part of my day though was after I was done, knowing that Dusty was still out there and rocking along. Seeing him out there, last man on the course (like a true Jackass), and cheering him on down the stretch and at the finish was awesome.
All in all, a tough day, but a great day...
Sorry this was long!
Well, guess I feel responsible for a race report, so here it goes:
After waking up in a king bed with the Cajun Coonass, we got ready to head over. I decided for one last quick emptying of the bladder before we left, and when zipping up my onesie I just bought from da judge, the zipper broke. I think this was intentional as some sort of hazing...just sayin
We got over, got bikes and transition ready, then met up with Dusty and walked over to watch the pros take off. I was amazed that I felt no nerves, just ready to go.
My swim wave took off at 7:35am. Water felt good, I wasn't cold. Just ready to go. We took off, and by the first buoy I had swallowed three gulps of salt water and my goggles were quite foggy. Still, no panic, just moving forward. Within 5-7 minutes, 3 other guys from my wave had asked to be pulled out and quit. It was at this point I had definitely decided I'd rather die than quit. I didn't get a sore ass on my trainer and ride in 40 degree weather all winter to go out like that. After 6 yellow buoys and a red one, I got to stop fighting the current and make a left turn. I wasn't actually swimming, I was persevering. I was quite nauseous by the middle of the orange buoys. I puked no less than 6 times, lost everything I had in me, and my stomach was BADLY cramping. I had the pleasure to meet about 3 other people who were in the same situation, and we should have gotten volunteer shirts at the end for our assistance to the other people actually out there swimming.
Finally, after what seemed like an eternity, I got out of the damn water, undoubtedly looking like a lost zombie, and slowly walked to transition.
On my way in, I see Harold, who I'm pretty sure thought I was dead by now, since it took me over an hour and 20 minutes to get out of the water. I went over to my bike and got ready, and started trying to get nutrition back in me. Still felt very nauseous. I'll tell you right now that I was not able to eat, or even look at, any remotely solid food until well after the finish.
Got on my bike, and kept drinking. Spent the first 1/3 of my bike getting my bearings back.
Stopped 4-5 times on the bike. Once to pee, the others to stretch and give my butt a break. Actually had a good comfortable pace riding, and got stronger as the ride went on.
Got back in off the bike, and headed out to the run. Felt good. Plan was to jog between aid stations, and walk through them to hydrate and get any nutrition. Felt good the first of there loops. Second time around I was starting to feel my legs trying to cramp, and last loop was strictly cramp management.
Either way, I finished, and that was my ONLY goal. Huge accomplishment for this ole boy.
The best part of my day though was after I was done, knowing that Dusty was still out there and rocking along. Seeing him out there, last man on the course (like a true Jackass), and cheering him on down the stretch and at the finish was awesome.
All in all, a tough day, but a great day...
Sorry this was long!
Saturday, April 5, 2014
Game time!
It's almost time!! This time tomorrow, I should be a half-ironman! Lol.
The forecast has been inaccurate, and we didn't see the rain today that we thought. As of now, the race is ON! And I'm READY! And NERVOUS! And CONFIDENT! And ANXIOUS! And STOKED!
Most of all, and most importantly, I feel prepared mentally and physically.
So here is my plan. You'll notice it is SIMPLE!
Swim: Get to the right and get my heart rate down and under control as quickly as possible. Once I get to the first buoy, I start swimming with the current, and should be in a good rhythm. Nice and easy pace. Walk, don't run, to transition. I'm not worried about time AT ALL today. This is FAR MORE than my body has ever attempted to do. Crossing the finish line IS winning!
Bike: Don't feel like I'm working hard, and just find a nice easy spin. Look at this portion in 5 segments of 11 or so miles each. I will be getting off every 11 miles to stretch, hydrate, get the heck off of my seat, and take some nutrition. There is a great chance we will be riding in the rain and strong winds. Don't let this part overwhelm me...
Run: Simple. There is an aid station every mile, so just jog between them, and walk through and get hydration and nutrition. Nice easy pace. Don't be afraid to walk some if I feel cramps or issues coming on.
Ok! HERE WE GO!!!!!!!!!!!!!!!!
The forecast has been inaccurate, and we didn't see the rain today that we thought. As of now, the race is ON! And I'm READY! And NERVOUS! And CONFIDENT! And ANXIOUS! And STOKED!
Most of all, and most importantly, I feel prepared mentally and physically.
So here is my plan. You'll notice it is SIMPLE!
Swim: Get to the right and get my heart rate down and under control as quickly as possible. Once I get to the first buoy, I start swimming with the current, and should be in a good rhythm. Nice and easy pace. Walk, don't run, to transition. I'm not worried about time AT ALL today. This is FAR MORE than my body has ever attempted to do. Crossing the finish line IS winning!
Bike: Don't feel like I'm working hard, and just find a nice easy spin. Look at this portion in 5 segments of 11 or so miles each. I will be getting off every 11 miles to stretch, hydrate, get the heck off of my seat, and take some nutrition. There is a great chance we will be riding in the rain and strong winds. Don't let this part overwhelm me...
Run: Simple. There is an aid station every mile, so just jog between them, and walk through and get hydration and nutrition. Nice easy pace. Don't be afraid to walk some if I feel cramps or issues coming on.
Ok! HERE WE GO!!!!!!!!!!!!!!!!
My heart might be slowly breaking
Well, after a good night's sleep, the weather forecast is still poo for tomorrow. Very poo. I might have put months of effort into a single day, and have nothing on that day to show for it :((
Strong chance of rain and storms. All day. Possibly severe. The only day with that in the 10-day forecast. REALLY, GOD???
I spent a lot of time last night and this morning praying for better weather, but mostly spent time coming to grips with God being bigger than my first 70.3, and I'll take that all day long. I still have hope....I never lose that!
Harold and I got up and had breakfast, then went for a quick ride and jog. A WINDY ride and jog!
On the way out, we averaged just under 20mph with barely any effort. That always feels great, except when you think about the fact that you'll be turning around soon and facing it!
On the way back in, we averaged about 13mph. OUCH! And we had to WORK for that! I said it was windy, right??
Overall, around a 15.5 average for just over 36 minutes.
We worked smarter on the jog. We went out into the wind for 8.5 minutes, then turned to have it with us on the way back in. We ended up with a nice and easy run, very comfortable pace, and averaged 9:13 for just under 16 minutes total.
Now, we just spend the day waiting on ole Mother Nature, waiting to see if my heart breaks.......
Strong chance of rain and storms. All day. Possibly severe. The only day with that in the 10-day forecast. REALLY, GOD???
I spent a lot of time last night and this morning praying for better weather, but mostly spent time coming to grips with God being bigger than my first 70.3, and I'll take that all day long. I still have hope....I never lose that!
Harold and I got up and had breakfast, then went for a quick ride and jog. A WINDY ride and jog!
On the way out, we averaged just under 20mph with barely any effort. That always feels great, except when you think about the fact that you'll be turning around soon and facing it!
On the way back in, we averaged about 13mph. OUCH! And we had to WORK for that! I said it was windy, right??
Overall, around a 15.5 average for just over 36 minutes.
We worked smarter on the jog. We went out into the wind for 8.5 minutes, then turned to have it with us on the way back in. We ended up with a nice and easy run, very comfortable pace, and averaged 9:13 for just under 16 minutes total.
Now, we just spend the day waiting on ole Mother Nature, waiting to see if my heart breaks.......
Road trip!!
Harold and I made the trip to Galveston yesterday. Drive was an easy 6 hours, and everything was smooth. Our hotel is right along the beach, and we have a great view from our balcony!
We headed to check in and got our packets, our bags, and hit the ironman store. I picked up a few fun things, plus something for Kelly, seeing as how she is my number 1 fan!!!
It was pretty cool walking in and seeing everything. It helped getting to lay my eyes on the swim course and some of the run course. Confidence is building. And the bonus is that Harold and I are literally 5 feet from each other in transition!
We ate a good seafood dinner at Landry's, then headed out to drive the bike course. By out, I mean WAAAAAAAAAY out. 28 miles out. 3 or 4 different cities out. Paid a $2 toll to cross a freaking bridge TWICE to a total jerkface toll collector out. I said OUT, right? You get the point....
It was a very long course, on only 1 road, but that's ok. That's just what you gotta do in a 70.3, right?!?!
A quick stop to the store and a shower, and it was off to night night land. One day closer....
.....well, possibly. Weather might be a problem.
We headed to check in and got our packets, our bags, and hit the ironman store. I picked up a few fun things, plus something for Kelly, seeing as how she is my number 1 fan!!!
It was pretty cool walking in and seeing everything. It helped getting to lay my eyes on the swim course and some of the run course. Confidence is building. And the bonus is that Harold and I are literally 5 feet from each other in transition!
We ate a good seafood dinner at Landry's, then headed out to drive the bike course. By out, I mean WAAAAAAAAAY out. 28 miles out. 3 or 4 different cities out. Paid a $2 toll to cross a freaking bridge TWICE to a total jerkface toll collector out. I said OUT, right? You get the point....
It was a very long course, on only 1 road, but that's ok. That's just what you gotta do in a 70.3, right?!?!
A quick stop to the store and a shower, and it was off to night night land. One day closer....
.....well, possibly. Weather might be a problem.
Wednesday, April 2, 2014
Finishing strong
I'm getting so excited about Sunday!!!
Harold and I swam this past Sunday. I ended up doing 1150 in just over 20 minutes of consecutive swimming. Felt very good.
Then Monday the crappy weather left me having to get on my trainer (which I now have grown to hate) for a 75 minute ride.
Today, we swam 800 yards in under 15 minutes, then rode 49 minutes averaging just over 17mph. The last half of our ride was in a pretty strong headwind!
Now it's time to be sure the laundry is all done, start gathering everything, etc, so I have plenty of time to not feel rushed and make sure I don't forget anything!
I'm so ready for Sunday to get here and to DO THIS!!!!!!!!
Harold and I swam this past Sunday. I ended up doing 1150 in just over 20 minutes of consecutive swimming. Felt very good.
Then Monday the crappy weather left me having to get on my trainer (which I now have grown to hate) for a 75 minute ride.
Today, we swam 800 yards in under 15 minutes, then rode 49 minutes averaging just over 17mph. The last half of our ride was in a pretty strong headwind!
Now it's time to be sure the laundry is all done, start gathering everything, etc, so I have plenty of time to not feel rushed and make sure I don't forget anything!
I'm so ready for Sunday to get here and to DO THIS!!!!!!!!
Subscribe to:
Posts (Atom)