2011 Final Training Numbers

It was not my finest year to have decent training numbers. There was the pelvic stress fracture at the beginning of March. And I now appear to have osteoarthritis in my left hip. I had a MRI on Tuesday (Jan 3) of this week and the summary of the MRI should be in my hands soon. But the doc gave me the heads-up on Wednesday. More on the OA prognosis later this week.

I suppose one could argue that I train too much, which is leading to these types of setbacks. So, I may take a easier approach in 2012. Notice I said 'may'. German males are a stubborn lot.

I loved my results between August and November, the result of my determination to salvage the back half of the 2011 race season. But oh, those spring months with hardly any training were very tough on me mentally. Let us look at the numbers in comparison to 2010, a relatively healthy year for me.

Swim

The first quarter of 2011 was off from 2010 as I had a duathlon in Texas to train for and I also was working more on having quality over quantity type of workouts. And I was nagged by a shoulder in which the doc figures I have a bad rotator cuff. Not bad enough for surgery, but one that just sort of bits at you and wears one down mentally. So my numbers did drop a bit late summer as result.

My numbers did increase a bit starting early summer and I kept swimming up until my last triathlon on September 11. I started my typical base build for the 2012 season in December. So I anticipate that my swim numbers will be high for 1Q of 2012 as I spend a little more time in the water.

Bike

I had a great month in July, getting in a 500-mile bike month. July is typically my biggest bike training month as I'm all wound up from watching the Tour de France. But overall, I was off of the 2010 totals due to the stress fracture. And I decided to take some time away after my last duathlon of the year on October 2. So I had essentially no time in the saddle from then thru November.

The outlook for 2012 will be low numbers again. I'm guessing that I will require another 2-weeks off for this OA inflammation and hopefully will be back in the saddle soon. Even though the pelvis takes most of the pounding from the run game, too much time in the saddle (90-min or more sessions) also cause it to ache. So, this portion of my training may evolve into quality over quanitity as well.

Run

Such an up-and-down year running for me due to the injury. It really took a lot of time to find my legs but I was certainly back in the game starting in August. Four straight months of some really good mileage. But I learned the hard way that once I get over 170 miles a month, it is probably doing my body more harm than good. So in 2012 I think I will strive to be more consistent with my run mileage and stay in the 120 miles per week zone.

Totals: Month Ending September 2011

As September hit my focus turned away from triathlons as I completed my last one for 2011 on September 11. And this is reflected in my swim numbers. And I also did my last duathlon for the year, with a nice result in Houston, TX (race recap to come later this week).  So my swim training will be non-existent for a bit while I maintain some bike fitness with some nice outdoor rides before the snow flies. With at least three running events in October, it's all about pounding the pavement at the moment. To the tape:

September 2011 Total Numbers

Total Workout Hours: 36:36:25
Swim Yards - 3500
Bike Miles - 360.63
Run Miles - 130.44 (7:32 per mile avg)
Days Missed to Weather, Injury, Travel or Planned Rest - 4

Compare to last year -
September 2010 Total Numbers

Total Workout Hours: 37:07:57
Swim Yards - 13400
Bike Miles - 321.36
Run Miles - 124.17 (7:39 per mile pace)
Days Missed to Weather, Injury or Planned Rest - 4

Compare to last month -

August 2011 Total Numbers

Total Workout Hours: 38:22:39
Swim Yards - 12650
Bike Miles - 241.68
Run Miles - 170.14 (7:36 per mile avg)

October Events

Oct 8 (signed up) - Fargo Mini Marathon 5K
Oct 22 (signed up) - Lincoln Family Downtown 5K; Phoenix, AZ
Oct 29 (tentative) - 37th Annual Red River Run; Fargo, ND - 15K

Totals: Month Ending August 2011

As August hit my focus turned from multisport training to gearing up for fall running events. And this is reflected in my numbers. I still may hit some late season duathlons in Texas, but that won't be decided for a few more weeks yet. So my swim training will continue to dwindle while I maintain some bike fitness. It's all about pounding the pavement at the moment. To the tape:

August 2011 Total Numbers

Total Workout Hours: 38:22:39
Swim Yards - 12650
Bike Miles - 241.68
Run Miles - 170.14 (7:36 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 2

Compare to last year -

August 2010 Total Numbers

Total Workout Hours: 32:43:50
Swim Yards - 18550
Bike Miles - 287.85
Run Miles - 86.74 (7:47 per mile pace)
Days Missed to Weather, Injury or Planned Rest - 5

Compare to last month -

July 2011 Total Numbers

Total Workout Hours: 46:53:12
Swim Yards - 19700
Bike Miles - 502.28
Run Miles - 106.43 (8:08 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 2

September Events

Sep 11 (tentative) - CyMan Triathlon, Polk City, IA - 500yd swim, 14.3mi bike, 5K run. Last year was 17th overall (204 total). 1st in 45-49 AG (11 total)



Sep 17 (signed up) - Bismarck Half-Marathon. First time at this event.

Sep 24 (tentative) - Plymouth Fire Fighters 5K. Last year was 3rd overall (401 total). 18:48 (6:03 per mile).
 
Also coming up this Saturday (September 3) is the St. Croix Valley Kids Triathlon. I might be related to a certain young lad who might be racing his first open water tri. If you are there, you might see me cheering for said lad. If you might be there, please do the same!
 

Totals: Month Ending July 2011

That was one humid July, wasn't it? I can't recall training in such conditions since I left Texas in 1989 to head to the Tundra. I hope August is not the same. Sort of felt and looked like this on most days.

July 2011 Total Numbers

Total Workout Hours: 46:53:12
Swim Yards - 19700
Bike Miles - 502.28
Run Miles - 106.43 (8:08 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 2

Compare to last year -

July 2010 Total Numbers

Total Workout Hours: 46:19:51
Swim Yards - 24000
Bike Miles - 454.68
Run Miles - 106.6 (7:51 per mile pace)
Days Missed to Weather, Injury or Planned Rest - 2

Compare to last month -

Total Workout Hours: 31:54:57
Swim Yards - 20200
Bike Miles - 313.84
Run Miles - 68.18 (7:58 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 4

August Events

Aug 13 - Turtleman Duathlon; Shoreview,MN (USAT) - 3K run, 36K bike, 8K run
Aug 27 - Maple Grove Sprint Triathlon; Maple Grove, MN (USAT) - 0.3mi swim, 14mi bike, 3mi run

Totals: Month Ending June 2011

This is what I see every time I go to lace up for the next workout. I may not be the fastest guy around. But it is the approach I take to my racing. One should leave it all out there. It's better to fail knowing you gave your best than to not even try.

Not a bad June. Not a great one. I keep having nightmares about the pelvic stress fracture making a second appearance as I start to ramp up the run mileage. But so far, those thoughts have been kept deep inside my REM sleep and not during my waking hours. I am taking GREAT caution with my running. Only this past week have I finally exceed the five mile mark which was my longest run since February 20 when I did a 10K training run. Next week I may try to get in a 6 miler.

I'm still dealing with a bad right hammy or IT band or something not quite right in that leg which is opposite the stress fracture area. It has slowly gotten better these past five weeks. Hopefully I can kick that minor injury in July.

June 2011 Total Numbers

Total Workout Hours: 31:54:57
Swim Yards - 20200
Bike Miles - 313.84
Run Miles - 68.18 (7:58 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 4
Compare to last year -

June 2010 Total Numbers

Total Workout Hours: 31:39:51
Swim Yards - 20176
Bike Miles - 317.79
Run Miles - 53.97 (7:56 per mile pace)
Days Missed to Weather, Injury or Planned Rest - 5

Compare to last month -

May 2011 Total Numbers

Total Workout Hours: 28:46:07
Swim Yards - 21700
Bike Miles - 351.32
Run Miles - 25.19 (7:42 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 7

Totals: Month Ending May 2011

General Barnicke: Are you telling me that you men finished your training on your own?
John Winger: That's the fact, Jack.

May 2011 Total Numbers

Total Workout Hours: 28:46:07
Swim Yards - 21700
Bike Miles - 351.32
Run Miles - 25.19 (7:42 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 7

Compare to last year -

May 2010 Total Numbers

Total Workout Hours: 41:09:05
Swim Yards - 20000
Bike Miles - 344.85
Run Miles - 111.54 (8:00 per mile pace)
Days Missed to Weather, Injury or Planned Rest - 5

Compare to last month -

April 2011 Total Numbers

Total Workout Hours: 17:59:05
Swim Yards - 25000
Bike Miles - 175.48
Run Miles - 0
Days Missed to Weather, Injury or Planned Rest - 15

April Numbers & Shout Outs!

It may be a bit before I return to the usual monthly totals as I work through the pelvic stress fracture. I've lost a bunch of training time. But, it could be worse in many ways. The race season is just underway here in the Tundra. And I'm at least back to biking and swimming.

The dates between my previous swim workout to when I got back into the water was March 16 to April 13. 28 days missed there.

The dates between my previous bike workout to when I got back on the saddle was March 6 to April 13. 38 days missed there.

Right now, I have yet to be able to run. I gave it a "go" on April 25, and lasted 0.4 miles before realizing I simply cannot run yet. I'm not going to push it.

I'm surprised at how well my swim and bike is responding after significant time off. The thing I'm most concerned about, other than when I can return to running, is my weight gain. I was not smart enough to change my eating habits during my layoff so I am currently seven pounds heavier than I was prior to the stress fracture. I'll have to work on that.

April 2011 Total Numbers

Total Workout Hours: 17:59.05
Total training days missed to planned rest day or injury: 15
Swim Yards - 25000
Bike Miles - 175.48
Run Miles - A big, FAT, zero

Those 25,000 yards in the pool is a one month record for me. And that was just over two weeks of swimming, basically, since I didn't start until April 13. That's all I can proud about for the month.

It was great to be back outside biking. Yes, untypically cold. Wet. And windy. But it is outside! And that is a good thing for us seasonal affective disorder types.

Hey, with the season underway, I have Shout Outs! to dispense:

Mario Minelli - Fellow blogger Mario took 4th overall at the Cannon Falls Duathlon on April 30 and won the 40-44 AG.

William Jenks - William ran a 1:29 at the Drake Half Marathon on April 30, placing 5th in the 45-49 age group.

Kevin O'Connor - Gear West owner places 6th overall at the National Duathlon in Tucson on April 30th, placing 2nd in the 40-45 age group. What is really cool is watching the race unfold via Zum Tri. Note- David Warden (he of Tri-Talk fame) placed 15th overall.

Chris Hawes - Fellow blogger Chris went all the way to Florida and raced St. Anthony's on May 1. He finished 111 out of 240 in his AG and 749 out of 2004 males. Holy crap, that is a big race! And I am sure he had better weather there than we did here.

Tim Litzinger - Fellow blogger Tim fought heavy winds and cold-cold-cold temps at the Lake Minnetonka Half Marathon on May 1 to finish 1313 out of 2381 with a time of 2:01:57. That's being brave! I would have stayed in bed.

Congrats, all! Wish I could have joined the party.

Totals: Month Ending February 2011

I had a good month going. Nay, a great month going. All my targets as well as comparisons to same-time-last-year were well ahead of plan. Then the wheels sort of fell of the proverbial bus.

We had a whole week of spring like 50-degree weather. I took full advantage and had a streak of outdoor runs giving me 54.8 miles over a 8-day period. I was feeling great. I had also just completed planning our spring trip. No, not Arizona this time around but to London. I had even found a 10K run I could fit into while there (April 2).

To further make sure I was going to be able to run with the international crowd, I signed up for a local 5K on March 12 and a 7K on March 19. I would use these as tune-up races to make sure I was race ready. Man, I was living the high life.

After the big week of mileage, I cut back a tad. The weekend came, more nice temps. I did a 10.5 mile run on a Saturday and followed that with a 7.8 miler the next day after which I hopped on the bike to crank out a 30 mile bike on the trainer.

The next day, I woke up and the left leg is sore way high up, right under the glute. I think nothing of it, just take the day as a rest day. Nearing 50 years old, I'm getting to use to the occassional pain and ache and usually they resolve themselves in 1-2 days.

The next day I go out for a run and about a mile in I'm hardly able to pull the leg forward. I'm panicking as that is never good a good sign. I take 5 days COMPLETELY off. No run, no bike, no swim.

The leg comes along nicely using compression sleeves and various ointments and using the Stick, roller, etc. On the last day of February I'm feeling good enough to try an easy run. All is well for first two miles. I'm keeping it easy...very easy....at like 8:20 pace. Last two miles, same thing happens. I can feel the leg tighten up and I crawl home.

The area is right below my left glute and radiates over to the groin (right off my left testicle). So probably some injury trifecta of ham, groin and glute with a sprinkle of IT band. All I know, this is going to be one that will be slow to heal and probably nag at me all year.....if I am even able to get back out and train. Depressed cannot even begin to describe my feelings at the moment.


February 2011 Total Numbers

Total Workout Hours: 28:01:31
Total training days missed to plan rest day or injury: 9
Swim Yards - 12000
Bike Miles - 203.47
Run Miles - 97.77 (7:45 per mile avg)

Compare to last year -


February 2010 Total Numbers

Total Workout Hours: 30:00.17
Swim Yards - 22600
Bike Miles - 159.21
Run Miles - 90.77 (8:18 per mile avg)

Compare to last month -

January 2011 Total Numbers

Total Workout Hours: 36:16:58
Swim Yards - 17000
Bike Miles - 317.83
Run Miles - 100.42 (7:53 per mile avg)

March Events (provided injury allows it) -

Mar 12 (signed up) - Chase a Leprechaun 5K; Becker, MN
Mar 19 (signed up) - Get Lucky 7K, MPLS - 7K (4.52mi)

Totals: Month Ending January 2011

It was a nice start to the year. I was able to meet most of my goals, really missing only on 1) wanted to have in 40+ hours training and, 2) over 20,000 yds in the pool. Factor in crappy weather, focus on the Real Job©, and travel to a race destination and I lost a bit of time. But I'm focused.
Two great things about the month were the duathlon in Texas that gave me a good result (Hello USAT, um post the par score already!!). And that I really started to get into, and maintain, a good deal of time doing strength training and yoga using the Wii Fitness Plus gaming system. From planks to lunges to stretching, my back has not felt this good in a long time. Will it mean anything come race season? We'll see.

January 2011 Total Numbers

Total Workout Hours: 36:16:58
Swim Yards - 17000
Bike Miles - 317.83
Run Miles - 100.42 (7:53 per mile avg)

Compare to last year -

January 2010 Total Numbers

Total Workout Hours: 28:01:11
Swim Yards - 20100
Bike Miles - 202.43
Run Miles - 64.23 (8:35 per mile pace)

Compare to last month -

December 2010 Total Numbers

Total Workout Hours: 21:47:40
Swim Miles - 8.05
Bike Miles - 181.75
Run Miles - 54.82 (7:53 per mile avg)

Next Event -

Feb 6 - Hamel 5K; Hamel, MN