This past Friday (9/13/13), I used the Go Pro head strap setup while training on the Luce Line with
the middle schoolers. The best part of cross country ARE the
workouts. The U of M college boys were out there cranking
repeats that afternoon as well. We let them them know we were in a
recovery day and that usually we train at 4:34 pace. I think they bought
it. ;)
Have a look at the video as I used some various editing features that brought in some interesting features.
Loving the Luce Line from Brian Maas on Vimeo.
Showing posts with label Training. Show all posts
Showing posts with label Training. Show all posts
Sunday, September 15, 2013
Friday, February 15, 2013
Must Read: "Time Since Birth" vs "Time Left to Live."
The following editorial commentary was published in Running Times (March 2013 issue) and since it resonated with me so deeply, I wanted to share it in its entirety with all of you.
The best is yet to come.
Published
February 10, 2013
The psychologist Elliott Jaques,
who coined the term "midlife crisis," noted how our view in middle age
shifts from "time since birth" to "time left to live." Most in our
youth-and growth-centered society see this shift as a loss. And, as the
term "crisis" implies, it's a shock for many: In confronting our own
inevitable decline and death, we often have to go through stages similar
to grief--denial, anger, bargaining, depression and acceptance.
As a runner, it seems to me that our sport helps us move more quickly toward acceptance. We may spend a few years in denial and anger, we may try to bargain for a few more years with harder or smarter training, but unless we're delusional, our times empirically tell us that we've moved into what Jung called "the afternoon of life." Our choice is depression or acceptance, and fortunately, running helps fend off the depression. Beyond the self-medicating benefits of endorphins, running reminds us daily that, even if we're slower than we used to be, we're not dead yet, in any sense of that word.
"Acceptance" in this context feels like a resignation that life will be less from now on, but several recent studies on happiness show quite the opposite--that happiness over time follows a U-curve, reaching its lowest in midlife, then climbing thereafter as you age. Laura Carstensen of Stanford University, author of one of the studies, credits the rise in happiness to increased emotional stability and the ability to appreciate the present.
"As people get older, they're more aware of mortality," Carstensen said to Science Daily. "So when they see or experience moments of wonderful things, that often comes with the realization that life is fragile and will come to an end. But that's a good thing. It's a signal of strong emotional health and balance."
At the age of 48, I'm starting to experience this phenomenon. When I go for a run, I find I'm less likely to evaluate it in terms of how it compares to yesterday's run or bodes for tomorrow's goal. It's not even the defiant staving off the future that it was a few years ago--I'm learning to relish the simple joy that today I ran. A good race can now be appreciated as a good race, not a prediction of what I "could" or "should" be able to do next. Increasingly, I don't even compare the results to what I could do in the past. Race failures are less devastating than in my youth, given a broader perspective on their importance in life and a greater appreciation for the process, regardless of the outcome.
To my surprise, this acceptance isn't leading to a reduction in the nature of my running or goals. I continue to do long runs and intervals and hills and diagonals for the simple thrill of running long and fast, as well as for their effects on my fitness. I just signed up for a marathon next spring, my first in several years after swearing off them when I recognized that I don't have the time or energy to train "properly" for one. I still don't, but I want to run one as strongly as I am able with the time I do have--the time in my schedule and the time left in my life.
We highlight masters runners this issue, in the listing of the best masters performances of the year and in profiles of leading masters runners and running legends. All of them have made this choice, that regardless of what time and energy they have today, they're going to strive and risk. Every masters champion I've met has been understated regarding his or her accomplishments--as has every elite runner at any age, as David Alm explores in his essay on adopting elite attitudes. It seems that what they do doesn't impress them and they don't do it for external praise, they do it because it's what they do and what they enjoy.
The studies say that on average, American males reach their low point in happiness at age 49. I'd argue that runners hit bottom earlier, because we have better feedback from our aging bodies, and thus have a head start on the climb out to greater happiness. Regardless, if I'm near the bottom, the future is going to be amazing. It comes as a surprise to me, as a runner, to recognize that even as I'm getting older and slower, the best is yet to come.
- Jonathan Beverly, Editor-in-Chief
As a runner, it seems to me that our sport helps us move more quickly toward acceptance. We may spend a few years in denial and anger, we may try to bargain for a few more years with harder or smarter training, but unless we're delusional, our times empirically tell us that we've moved into what Jung called "the afternoon of life." Our choice is depression or acceptance, and fortunately, running helps fend off the depression. Beyond the self-medicating benefits of endorphins, running reminds us daily that, even if we're slower than we used to be, we're not dead yet, in any sense of that word.
"Acceptance" in this context feels like a resignation that life will be less from now on, but several recent studies on happiness show quite the opposite--that happiness over time follows a U-curve, reaching its lowest in midlife, then climbing thereafter as you age. Laura Carstensen of Stanford University, author of one of the studies, credits the rise in happiness to increased emotional stability and the ability to appreciate the present.
"As people get older, they're more aware of mortality," Carstensen said to Science Daily. "So when they see or experience moments of wonderful things, that often comes with the realization that life is fragile and will come to an end. But that's a good thing. It's a signal of strong emotional health and balance."
At the age of 48, I'm starting to experience this phenomenon. When I go for a run, I find I'm less likely to evaluate it in terms of how it compares to yesterday's run or bodes for tomorrow's goal. It's not even the defiant staving off the future that it was a few years ago--I'm learning to relish the simple joy that today I ran. A good race can now be appreciated as a good race, not a prediction of what I "could" or "should" be able to do next. Increasingly, I don't even compare the results to what I could do in the past. Race failures are less devastating than in my youth, given a broader perspective on their importance in life and a greater appreciation for the process, regardless of the outcome.
To my surprise, this acceptance isn't leading to a reduction in the nature of my running or goals. I continue to do long runs and intervals and hills and diagonals for the simple thrill of running long and fast, as well as for their effects on my fitness. I just signed up for a marathon next spring, my first in several years after swearing off them when I recognized that I don't have the time or energy to train "properly" for one. I still don't, but I want to run one as strongly as I am able with the time I do have--the time in my schedule and the time left in my life.
We highlight masters runners this issue, in the listing of the best masters performances of the year and in profiles of leading masters runners and running legends. All of them have made this choice, that regardless of what time and energy they have today, they're going to strive and risk. Every masters champion I've met has been understated regarding his or her accomplishments--as has every elite runner at any age, as David Alm explores in his essay on adopting elite attitudes. It seems that what they do doesn't impress them and they don't do it for external praise, they do it because it's what they do and what they enjoy.
The studies say that on average, American males reach their low point in happiness at age 49. I'd argue that runners hit bottom earlier, because we have better feedback from our aging bodies, and thus have a head start on the climb out to greater happiness. Regardless, if I'm near the bottom, the future is going to be amazing. It comes as a surprise to me, as a runner, to recognize that even as I'm getting older and slower, the best is yet to come.
- Jonathan Beverly, Editor-in-Chief
Monday, December 24, 2012
The Preseason Cometh
Another winter comes
His icy fingers creep
Into these bones of mine
These memories never sleep
Ghost Story - Sting
After a a lost race season in 2012 due to a tibial stress fracture, I seem to be firmly on the mend. However, no one should expect me to be immediately back on the podium. No one should expect me to be toeing the start line. No one should be expecting much of anything other than seeing my friendly face at upcoming events.
I went into 2012 really gunning to achieve some fairly lofty goals. Sub 18-minute 5K, sub 1:22 half-marathon, sub 37:30 10K, USAT honorable mention in triathlon. All whisked away like a dream.
Instead, I will be using the first three months of 2013 just to continue a very slow ramp up to being strong in 2014. In other words, 2013 will be used to get back into race shape. Carefully. Let me underline that word: carefully.
During these first three months, there won't be any running weeks of 70 miles. No bike weeks of 160 miles. No swim weeks of 12000 yards. Nope. Be more like I'm doing now. Running about 15 miles a week, biking 70 miles, and swimming 6000 yards. Cautious. Careful. Baby steps.
Here are the races I plan to run during the first three months of 2013:
| Race | Date | City |
| Resolution Solution 5K | 1-Jan | White Bear |
| Yukon Days 1 Mile | 19-Jan | White Bear |
| Hamel 5K | 2-Feb | Hamel |
| Becker Community Center Chase a Leprechaun 5K Fun Run/Walk | 9-Mar | Becker |
| St. Patrick's Day 5K | 16-Mar | Fargo |
I have a goal of just getting under 20-minutes in the 5K before April. With my low mileage, I think that will be a stretch. On the other hand, I am running those few miles each week very hard. Typically on the treadmill with built in intervals. For example, for one 5K treadmill workout I started out at 7:40 pace and increased my speed incrementally after each 1K. With 1K to go, I pushed it along at 6:20 pace. I've been reading more and more about top runners and triathletes running less miles, but making those miles high quality with built in rest days. So far, I like it. We'll see how this approach translates to race results.
The low training hours has also helped another aspect. After being out of racing for almost a full year, I have to say I simply have zero fire in the belly. I could care less about results. I simply want to be back competing. I suppose I should say 'participating'. I have zero desire to get up early just to get in a workout. Don't care. Not one iota. Perhaps after a slow ramp-up in 2013 I get back to serious competition in 2014. Maybe. Maybe not. Really, I just want to get through 2013 injury free and happy to see all your smiling faces again.
So, have a great holiday period as we end 2012. My "Annus Horribilis" And be smart about your training. Can't wait to see you all again. Hello 2013.
Sunday, January 2, 2011
Totals: Month Ending December 2010 and Year End
A bad month, but a good year for total numbers. December, in retrospect, I should be happy with the numbers considering I missed fourteen (14!!) total workout days. Weather and the Real Job© just killed me. So if I double the numbers that pretty much fits with other months this year. But man, I lost a lot of time.
For the year, it was very, very good. No major injuries save for a minor flair up of one Achilles in June. But nothing like 2009 when I had like 40 total running miles during June-July-August. I'm happy with my 2010 workout totals and hope that carries into 2011.
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, friggin' snow)
Compare to last year -
December 2009 Total Numbers
Swim Miles - 13.02
Bike Miles - 150.9
Run Miles - 36.58
Compare to last month -
November 2010 Total Numbers
Total Workout Hours: 24:49:27
Swim Miles - 4.20
Bike Miles - 206.15
Run Miles - 84.69 (7:30 per mile avg)
Year-Ending (2010)
Swim Miles - 125.5 (108.1 in '09)
Bike Miles - 3266.58 (2812.79 in '09)
Run Miles - 1140.4 (459.82 in '09)
Next Event -
Jan 23 - Frost Yer Fanny Duathlon; Houston, TX (USAT) - 3mi run, 15mi bike, 2mi run
For the year, it was very, very good. No major injuries save for a minor flair up of one Achilles in June. But nothing like 2009 when I had like 40 total running miles during June-July-August. I'm happy with my 2010 workout totals and hope that carries into 2011.
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, friggin' snow)
Compare to last year -
December 2009 Total Numbers
Swim Miles - 13.02
Bike Miles - 150.9
Run Miles - 36.58
Compare to last month -
November 2010 Total Numbers
Total Workout Hours: 24:49:27
Swim Miles - 4.20
Bike Miles - 206.15
Run Miles - 84.69 (7:30 per mile avg)
Year-Ending (2010)
Swim Miles - 125.5 (108.1 in '09)
Bike Miles - 3266.58 (2812.79 in '09)
Run Miles - 1140.4 (459.82 in '09)
Next Event -
Jan 23 - Frost Yer Fanny Duathlon; Houston, TX (USAT) - 3mi run, 15mi bike, 2mi run
Friday, December 10, 2010
Totals: Month Ending November 2010
Yeah, I'm a little late on this. Busy, busy month is December. This is the first chance I have had to review my numbers from November and post that month's summary.
Highlight of the month, definitely Bronda's Du (USAT) which was held in Fort Worth, TX. I even got in an unexpected 10K race the day before. It was a very nice way to officially close the door on the 2010 season. The du garnered me my best par score of the year with a 87.94644. It has me wondering what could be in store for 2011 as I move into the 50-54 age group.
Total miles started to drop on the back half of November. I took some time off as a matter of fact. I'm now just trying to maintain my conditioning so I won't have to work so hard to ramp up for 2011.
November 2010 Total Numbers
Total Workout Hours: 24:49:27
Swim Miles - 4.20
Bike Miles - 206.15
Run Miles - 84.69 (7:30 per mile avg)
Compare to last year -
November 2009 Total Numbers
Swim Miles - 6.25
Bike Miles - 149.9
Run Miles - 75.53
Compare to last month -
October 2010 Total Numbers
Total Workout Hours: 33:53.00
Swim Miles - 4.94
Bike Miles - 219.24
Run Miles - 153.17 (7:33 per mile avg)
Year-To-Date (2010)
Swim Miles - 107.37
Bike Miles - 3084.83
Run Miles - 1085.58
Next Event -
Jan 23 - Frost Yer Fanny Duathlon; Houston, TX (USAT) - 3mi run, 15mi bike, 2mi run
Highlight of the month, definitely Bronda's Du (USAT) which was held in Fort Worth, TX. I even got in an unexpected 10K race the day before. It was a very nice way to officially close the door on the 2010 season. The du garnered me my best par score of the year with a 87.94644. It has me wondering what could be in store for 2011 as I move into the 50-54 age group.
Total miles started to drop on the back half of November. I took some time off as a matter of fact. I'm now just trying to maintain my conditioning so I won't have to work so hard to ramp up for 2011.
November 2010 Total Numbers
Total Workout Hours: 24:49:27
Swim Miles - 4.20
Bike Miles - 206.15
Run Miles - 84.69 (7:30 per mile avg)
Compare to last year -
November 2009 Total Numbers
Swim Miles - 6.25
Bike Miles - 149.9
Run Miles - 75.53
Compare to last month -
October 2010 Total Numbers
Total Workout Hours: 33:53.00
Swim Miles - 4.94
Bike Miles - 219.24
Run Miles - 153.17 (7:33 per mile avg)
Year-To-Date (2010)
Swim Miles - 107.37
Bike Miles - 3084.83
Run Miles - 1085.58
Next Event -
Jan 23 - Frost Yer Fanny Duathlon; Houston, TX (USAT) - 3mi run, 15mi bike, 2mi run
Saturday, November 20, 2010
Saturday Coffee Talk
Last Sunday (11/14) was my last event of the 2010. Since then, I haven't done a single workout. The closest I have come was going the pool to observe the Boy® at swim team practice. You can see him in the middle lane wearing a orange swim cap.
This weekend I plan to get back into the swing of things with some easy workouts. Nothing hard, just get back into the swing of it again.
I received some great news on Friday. The par score for Bronda's Du (Ft. Worth, TX) came in. Ready? 87.96029!!!! Wow, that's the highest par score I've ever gotten. So three of my four USAT duathlons have had results posted. Yet to be posted is the Columbus (Nebraska) Duathlon as the race director has yet to send in results. However, I checked with USAT this week and they verified the race was USAT and they would be contacting the race director. If that result does ever get posted and is above an 84, my standings could yet shoot up within the national Male 45-49 age group ranking. Currently, the unofficial YTD standings show me 126th in the country for Male 45-49.
My very early 2011 tentative calendar has now been added to the right side navigation bar. For more information on any of these races, direct links can be found there. These are all penciled in for the moment. Nothing is set in stone. But, if I have my wish and can find the money:
Jan 23 - Frost Yer Fanny Duathlon; Houston, TX (USAT) - 3mi run, 15mi bike, 2mi run
Feb 5 - Hamel 5K; Hamel, MN
Feb 20 - Texas Motor Speedway Duathlon; Ft. Worth, TX (USAT) - 2mi run, 15mi bike, 2mi run
Apr 23 - Iron Mountain Du; Arkadelphia, Arkansas (USAT) 2.5mi run, 13.5mi bike, 2.5mi run
Apr 24 - Iron Mountain Tri; Arkadelphia, Arkansas (USAT) - 400 yard swim, 13.5mi bike, 2.5mi run
Apr 30 - Duathlon National Championship; Tucson, AZ (USAT) - 5K run, 35K bike, 5K run
May 14 - Lakes to Pines Triathlon; Park Rapids, MN 500 yard swim, 14.7mi bike, 5K run
May 28 - Apple Duathlon; Sartell, MN (USAT) - 5k run, 33k bike, 5k run
Jun 5 - Pigman Sprint Triathlon; Cedar Rapids, IA (USAT) - Swim .5K, Bike 25K, Run 5K
Jul 2 - Minneman Triathlon; Oak Grove, MN (USAT) - 0.3 Mile Swim, 13mi bike, 3 mi run
Aug 27 - Maple Grove Sprint Triathlon; Maple Grove, MN (USAT) - 0.3mi swim, 14mi bike, 3mi run
Sep 4 - Hy-Vee Triathlon/5150 U.S. Championship; Des Moines, IA (USAT) - 1.5K swim, 40K bike, 10K run
Sep 11 - Cy-Man Triathlon; Polk City, IA (USAT) - 500 yard swim, 14.3mi bike, 5K run
Oct 8 - Fargo Mini-Marathon (10K); Fargo, ND
Oct 23 - 5150 Galveston; Galveston, TX (USAT) - 1.5K swim, 40K bike, 10K run
Nov 13 - Rock 'n Roll San Antonio Half-Marathon; San Antonio, TX
Ambitious, yes? But I won't being doing twenty events like I did this year. I hope to keep it to around a dozen. And 2011 will be more front loaded with early races. I'm doing this to 1) to keep me working honest and hard this winter as signing up for a race in Jan or Feb is enough incentive to keep me focused. 2) To try and keep the summer more open for family activities and excursions. As you can see, June-July-August only have one event scheduled in each of those months. This lighter summer schedule should also keep me fresh physically and mentally.
The best laid plans of mice and men....and triathletes??....often go astray.
This weekend I plan to get back into the swing of things with some easy workouts. Nothing hard, just get back into the swing of it again.
I received some great news on Friday. The par score for Bronda's Du (Ft. Worth, TX) came in. Ready? 87.96029!!!! Wow, that's the highest par score I've ever gotten. So three of my four USAT duathlons have had results posted. Yet to be posted is the Columbus (Nebraska) Duathlon as the race director has yet to send in results. However, I checked with USAT this week and they verified the race was USAT and they would be contacting the race director. If that result does ever get posted and is above an 84, my standings could yet shoot up within the national Male 45-49 age group ranking. Currently, the unofficial YTD standings show me 126th in the country for Male 45-49.
My very early 2011 tentative calendar has now been added to the right side navigation bar. For more information on any of these races, direct links can be found there. These are all penciled in for the moment. Nothing is set in stone. But, if I have my wish and can find the money:
Jan 23 - Frost Yer Fanny Duathlon; Houston, TX (USAT) - 3mi run, 15mi bike, 2mi run
Feb 5 - Hamel 5K; Hamel, MN
Feb 20 - Texas Motor Speedway Duathlon; Ft. Worth, TX (USAT) - 2mi run, 15mi bike, 2mi run
Apr 23 - Iron Mountain Du; Arkadelphia, Arkansas (USAT) 2.5mi run, 13.5mi bike, 2.5mi run
Apr 24 - Iron Mountain Tri; Arkadelphia, Arkansas (USAT) - 400 yard swim, 13.5mi bike, 2.5mi run
Apr 30 - Duathlon National Championship; Tucson, AZ (USAT) - 5K run, 35K bike, 5K run
May 14 - Lakes to Pines Triathlon; Park Rapids, MN 500 yard swim, 14.7mi bike, 5K run
May 28 - Apple Duathlon; Sartell, MN (USAT) - 5k run, 33k bike, 5k run
Jun 5 - Pigman Sprint Triathlon; Cedar Rapids, IA (USAT) - Swim .5K, Bike 25K, Run 5K
Jul 2 - Minneman Triathlon; Oak Grove, MN (USAT) - 0.3 Mile Swim, 13mi bike, 3 mi run
Aug 27 - Maple Grove Sprint Triathlon; Maple Grove, MN (USAT) - 0.3mi swim, 14mi bike, 3mi run
Sep 4 - Hy-Vee Triathlon/5150 U.S. Championship; Des Moines, IA (USAT) - 1.5K swim, 40K bike, 10K run
Sep 11 - Cy-Man Triathlon; Polk City, IA (USAT) - 500 yard swim, 14.3mi bike, 5K run
Oct 8 - Fargo Mini-Marathon (10K); Fargo, ND
Oct 23 - 5150 Galveston; Galveston, TX (USAT) - 1.5K swim, 40K bike, 10K run
Nov 13 - Rock 'n Roll San Antonio Half-Marathon; San Antonio, TX
Ambitious, yes? But I won't being doing twenty events like I did this year. I hope to keep it to around a dozen. And 2011 will be more front loaded with early races. I'm doing this to 1) to keep me working honest and hard this winter as signing up for a race in Jan or Feb is enough incentive to keep me focused. 2) To try and keep the summer more open for family activities and excursions. As you can see, June-July-August only have one event scheduled in each of those months. This lighter summer schedule should also keep me fresh physically and mentally.
The best laid plans of mice and men....and triathletes??....often go astray.
Monday, November 1, 2010
Totals: Month Ending October 2010
One race to go. I've been telling people I'm feeling like a NFL running back at the end of the season. My lower back is hurting. One knee is off & on soreness. The right Achilles has been a little gimpy. Nothing to take any time off for, just need to muster through. Heating pad on the back while I sleep. Compression socks all day long. Achilles wrap over the compression socks. I just need to hang in there for a few more weeks!
As far as the highlight of the month, I'll point to running two events with my family. One was in Fargo and the other in Phoenix. The Boy® and the Well Kept Wife™ both ran races with me. It was fantastic. A true family affair now and it adds to the mix of enjoyment and pain (we're all sore afterwards and fighting for the warm shower or whirlpool!).
One event, number nineteen for 2010, left on the calendar. I will be off to Texas and the Texas Motor Speedway the weekend of November 12. More on that in the coming days.
October went OK. Wish I could have gotten more in on the bike but with two trips, the Real Job©, and the fading sun I have to be happy with the numbers I did get in. I'm really happy with the running at the moment. While 153 miles in one month is certainly good, I also recall running 119 miles in one week as a senior on the high school cross country team. The aspect of high mileage certainly is in direct proportion to your age.
October 2010 Total Numbers
Total Workout Hours: 33:53.00
Swim Miles - 4.94
Bike Miles - 219.24
Run Miles - 153.17 (7:33 per mile avg)
Compare to last year - Man, I had a lousy October last year!
October 2009 Total Numbers
Swim Miles - 4.83
Bike Miles - 76.08
Run Miles - 39.28
Compare to last month -
September 2010 Total Numbers
Total Workout Hours: 37:07.57
Swim Miles - 7.61
Bike Miles - 321.26
Run Miles - 124.17 (7:39 per mile avg)
Year-To-Date (2010)
Swim Miles - 103.17
Bike Miles - 2878.68
Run Miles - 1000.89
Upcoming in November -
Nov 14 - Bronda's Du (USAT), Fort Worth, TX - 2 mi run, 15 mi bike, 2 mi run
As far as the highlight of the month, I'll point to running two events with my family. One was in Fargo and the other in Phoenix. The Boy® and the Well Kept Wife™ both ran races with me. It was fantastic. A true family affair now and it adds to the mix of enjoyment and pain (we're all sore afterwards and fighting for the warm shower or whirlpool!).
One event, number nineteen for 2010, left on the calendar. I will be off to Texas and the Texas Motor Speedway the weekend of November 12. More on that in the coming days.
October went OK. Wish I could have gotten more in on the bike but with two trips, the Real Job©, and the fading sun I have to be happy with the numbers I did get in. I'm really happy with the running at the moment. While 153 miles in one month is certainly good, I also recall running 119 miles in one week as a senior on the high school cross country team. The aspect of high mileage certainly is in direct proportion to your age.
 |
| Trophy from 1977: Varsity Hardest Worker; Most Mile for Season (770), Most Miles for One Week (119) |
October 2010 Total Numbers
Total Workout Hours: 33:53.00
Swim Miles - 4.94
Bike Miles - 219.24
Run Miles - 153.17 (7:33 per mile avg)
Compare to last year - Man, I had a lousy October last year!
October 2009 Total Numbers
Swim Miles - 4.83
Bike Miles - 76.08
Run Miles - 39.28
Compare to last month -
September 2010 Total Numbers
Total Workout Hours: 37:07.57
Swim Miles - 7.61
Bike Miles - 321.26
Run Miles - 124.17 (7:39 per mile avg)
Year-To-Date (2010)
Swim Miles - 103.17
Bike Miles - 2878.68
Run Miles - 1000.89
Upcoming in November -
Nov 14 - Bronda's Du (USAT), Fort Worth, TX - 2 mi run, 15 mi bike, 2 mi run
Friday, October 1, 2010
Totals: Month Ending September 2010
Other than losing daylight and experiencing cooler-than-normal weather I thought September went well. I increased my run mileage, dropped my swim mileage, and tried to keep up on my bike workouts.
As far as the highlight of the month, I'll point to the both the Cy-Man Triathlon in Iowa and the Plymouth 5K. The triathlon because it was my last triathlon of the season and I was able to win my age group. The 5K because I met my goal of going under 19-minutes.
This month I have two running events and I hope the weather stays warm to even out the cold September! To the tape.
September 2010 Total Numbers
Total Workout Hours: 37:07.57
Swim Miles - 7.61
Bike Miles - 321.26
Run Miles - 124.17 (7:39 per mile avg)
Compare to last year -
September 2009 Total Numbers
Swim Miles - 3.89
Bike Miles - 301.46
Run Miles - 29.06 (Achilles recovery)
Compare to last month -
August 2010 Total Numbers
Total Workout Hours: 32:43.40
Swim Miles - 10.5
Bike Miles - 287.85
Run Miles - 86.74 (7:47 per mile avg)
Year-To-Date (2010)
Swim Miles - 98.23
Bike Miles - 2659.44
Run Miles - 847.72
Upcoming in October -
Oct 9 - FM Mini Marathon, Fargo - 10K Run
Oct 23 - 42nd Annual Lincoln Family Downtown YMCA Half Marathon + Family 5K Walk & Run, Phoenix, AZ - 5K Run
As far as the highlight of the month, I'll point to the both the Cy-Man Triathlon in Iowa and the Plymouth 5K. The triathlon because it was my last triathlon of the season and I was able to win my age group. The 5K because I met my goal of going under 19-minutes.
This month I have two running events and I hope the weather stays warm to even out the cold September! To the tape.
September 2010 Total Numbers
Total Workout Hours: 37:07.57
Swim Miles - 7.61
Bike Miles - 321.26
Run Miles - 124.17 (7:39 per mile avg)
Compare to last year -
September 2009 Total Numbers
Swim Miles - 3.89
Bike Miles - 301.46
Run Miles - 29.06 (Achilles recovery)
Compare to last month -
August 2010 Total Numbers
Total Workout Hours: 32:43.40
Swim Miles - 10.5
Bike Miles - 287.85
Run Miles - 86.74 (7:47 per mile avg)
Year-To-Date (2010)
Swim Miles - 98.23
Bike Miles - 2659.44
Run Miles - 847.72
Upcoming in October -
Oct 9 - FM Mini Marathon, Fargo - 10K Run
Oct 23 - 42nd Annual Lincoln Family Downtown YMCA Half Marathon + Family 5K Walk & Run, Phoenix, AZ - 5K Run
Thursday, September 2, 2010
Totals: Month Ending August 2010
And thus, another summer comes to a close. This will be followed by depression and then unpacking my SAD (Seasonal Affective Disorder) light. The amount of sunlight will decrease by 10-hours to 10-minutes. Maybe I have a few weeks yet in September to enjoy being outdoors.
August was a weird month. I never really got into a rhythm. The Real Job™ sucked up a lot of time. The Boy® got this weird adenovirus bug that he is still working through. The weather was downright tropical at times necessitating a reduction in the planned workout or elimination altogether. I'm actually surprised I got in as much training time as I did.
While it would be easy to point to the Maple Grove triathlon as the highlight of the month, I'll instead point to the Columbus (Nebraska) Duathlon. This was my sixth state that I have raced in this season. I have really enjoyed traveling to different areas this year. I may even race in a seventh state before it is all said and done for 2010.
I encourage everyone to leave the comfort of their nest, leave your comfort zone, and travel to a another state or region that you may not have ever visited before, let alone raced in. You meet new people.....great people...and experience new venues. It is something not to be missed!
To the tape.
August 2010 Total Numbers
Total Workout Hours: 32:43.40
Swim Miles - 10.5
Bike Miles - 287.85
Run Miles - 86.74 (7:47 per mile avg)
Compare to last year -
August 2009 Total Numbers
Swim Miles - 10.4
Bike Miles - 298.37
Run Miles - 37.44 (Achilles recovery)
Compare to last month -
July 2010 Total Numbers
Total Workout Hours: 46:19.11
Swim Miles - 13.63
Bike Miles - 454.68
Run Miles - 106.60 (7:51 per mile avg)
Upcoming in September -
Sep 12 - Cy-Man Triathlon (USAT), Polk City, IA - Swim 500 yards, Bike 15 Miles, Run 3.1 Miles
Sep 25 - Plymouth Firefighters 5K
August was a weird month. I never really got into a rhythm. The Real Job™ sucked up a lot of time. The Boy® got this weird adenovirus bug that he is still working through. The weather was downright tropical at times necessitating a reduction in the planned workout or elimination altogether. I'm actually surprised I got in as much training time as I did.
While it would be easy to point to the Maple Grove triathlon as the highlight of the month, I'll instead point to the Columbus (Nebraska) Duathlon. This was my sixth state that I have raced in this season. I have really enjoyed traveling to different areas this year. I may even race in a seventh state before it is all said and done for 2010.
I encourage everyone to leave the comfort of their nest, leave your comfort zone, and travel to a another state or region that you may not have ever visited before, let alone raced in. You meet new people.....great people...and experience new venues. It is something not to be missed!
To the tape.
August 2010 Total Numbers
Total Workout Hours: 32:43.40
Swim Miles - 10.5
Bike Miles - 287.85
Run Miles - 86.74 (7:47 per mile avg)
Compare to last year -
August 2009 Total Numbers
Swim Miles - 10.4
Bike Miles - 298.37
Run Miles - 37.44 (Achilles recovery)
Compare to last month -
July 2010 Total Numbers
Total Workout Hours: 46:19.11
Swim Miles - 13.63
Bike Miles - 454.68
Run Miles - 106.60 (7:51 per mile avg)
Upcoming in September -
Sep 12 - Cy-Man Triathlon (USAT), Polk City, IA - Swim 500 yards, Bike 15 Miles, Run 3.1 Miles
Sep 25 - Plymouth Firefighters 5K
Sunday, August 1, 2010
Totals: Month Ending July 2010
July has typically seen high numbers for me. No different this year. One has to make hay while the sun is high and the days long. While avoiding all the fun and eats this month has to offer.
July's highlight was the Cornman Triathlon in Gladbrook, Iowa in which I qualified for the National Age Group championship. And just staying healthy with no real injury to speak of.
Numbers for July, 2010:
July 2010 Total Numbers
Total Workout Hours: 46:19.11
Swim Miles - 13.63
Bike Miles - 454.68
Run Miles - 106.60 (7:51 per mile avg)
compare to last year
July 2009 Total Numbers
Swim Miles - 14.49
Bike Miles - 414.48
Run Miles - 32.95 (Achilles injury)
Last Month
June 2010 Total Numbers
Total Workout Hours: 31:39.51
Swim Miles - 11.48
Bike Miles - 317.79
Run Miles - 53.97 (7:56 per mile avg)
Upcoming in August
Aug 7 (signed up) - Columbus Duathlon, Nebraska (USAT) - Run 2mi, Bike 12mi, Run 2mi
August 21 (signed up) - Young Life Triathlon in Detroit Lakes - 1/3-mi swim - 12-mi bike - 3-mi run
Aug 28 (signed up) - Maple Grove Triathlon (USAT) - Sprint: Swim 0.4mi, Bike 14.35 mi, Run 3.3mi
July's highlight was the Cornman Triathlon in Gladbrook, Iowa in which I qualified for the National Age Group championship. And just staying healthy with no real injury to speak of.
Numbers for July, 2010:
July 2010 Total Numbers
Total Workout Hours: 46:19.11
Swim Miles - 13.63
Bike Miles - 454.68
Run Miles - 106.60 (7:51 per mile avg)
compare to last year
July 2009 Total Numbers
Swim Miles - 14.49
Bike Miles - 414.48
Run Miles - 32.95 (Achilles injury)
Last Month
June 2010 Total Numbers
Total Workout Hours: 31:39.51
Swim Miles - 11.48
Bike Miles - 317.79
Run Miles - 53.97 (7:56 per mile avg)
Upcoming in August
Aug 7 (signed up) - Columbus Duathlon, Nebraska (USAT) - Run 2mi, Bike 12mi, Run 2mi
August 21 (signed up) - Young Life Triathlon in Detroit Lakes - 1/3-mi swim - 12-mi bike - 3-mi run
Aug 28 (signed up) - Maple Grove Triathlon (USAT) - Sprint: Swim 0.4mi, Bike 14.35 mi, Run 3.3mi
Thursday, July 1, 2010
Totals: Month Ending June 2010
What is it about the month of June that creates the injury bug for me? Pushing too hard? Or is it too many races? Carrying too much weight? Not doing core work? I dunno. But here was another month like last year...albeit not as severe...that my running suffered.
I'm carrying a lot of running miles in these legs. One can't run 100-mile weeks in your youth and not expect some long-term damage later in life. I go to bed with an electric heating pad on my lower back. Invariably on any given day one of my legs is wrapped in ice or sporting those sexy compression hose.
Once upon a time I would spring out of bed, lace up the shoes, and hit the pavement. Now, it takes me 90-minutes just to feel human and move.
I hate to think that eventually I will need to give up running. That the day will come when the hips, knees, muscles and ligaments down there won't let me run any longer. Until then, I guess I need to keep plodding along.
June's highlight was the Liberty Oly, my first in 21-years. Save for some bad transitions at Bismarck and I could have had my first overall win in the same span. I did come away satisfied with each race. At the end of the month I was dealing with a lower left calf/upper Achilles injury. After resting for eight days it is much improved but still tight. Marching on.
Numbers for June, 2010. All per Garmin expect where noted.
June 2010 Total Numbers
Total Workout Hours: 31:39.51
Swim Miles - 11.48
Bike Miles - 317.79
Run Miles - 53.97 (7:56 per mile avg)
compare to last year
June 2009 Total Numbers
Swim Miles - 9.83
Bike Miles - 256.42
Run Miles - 6.80 (per Nike Plus). Achilles injury.
Last Month
May 2010 Total Numbers
Total Workout Hours: 41:09.05
Swim Miles - 11.36
Bike Miles - 344.85
Run Miles - 111.54 (8:00 per mile avg)
So my run mileage was half of what it was in May. This was partially due to my race schedule as I had signed up for one each weekend and ended up competing in three of them. And then the aforementioned leg injury which occurred at the tail end of a 4-mile workout in which I was running a negative split workout. Now I might find myself in the vicious cycle of race, rip the leg to shreds, recover with no run workouts, race and repeat. Fun. But I'm hoping this is just simply an overuse acute injury and with a little TLC, I'll be back on my game.
Upcoming in July
July 3- MinneMan Triathlon (USAT) - 0.3 mi swim, 13 mi bike, 3 mi run.
Jul 11 - Cornman Triathlon (USAT), Gladbrook, IA - 500 meter swim, 14 mi bike, 5K run
July 17 - Dubuque Duathlon, Iowa (USAT) - Run 1.2 Miles, Bike 17 Miles, Run 3 Miles
I'm carrying a lot of running miles in these legs. One can't run 100-mile weeks in your youth and not expect some long-term damage later in life. I go to bed with an electric heating pad on my lower back. Invariably on any given day one of my legs is wrapped in ice or sporting those sexy compression hose.
Once upon a time I would spring out of bed, lace up the shoes, and hit the pavement. Now, it takes me 90-minutes just to feel human and move.
I hate to think that eventually I will need to give up running. That the day will come when the hips, knees, muscles and ligaments down there won't let me run any longer. Until then, I guess I need to keep plodding along.
June's highlight was the Liberty Oly, my first in 21-years. Save for some bad transitions at Bismarck and I could have had my first overall win in the same span. I did come away satisfied with each race. At the end of the month I was dealing with a lower left calf/upper Achilles injury. After resting for eight days it is much improved but still tight. Marching on.
Numbers for June, 2010. All per Garmin expect where noted.
June 2010 Total Numbers
Total Workout Hours: 31:39.51
Swim Miles - 11.48
Bike Miles - 317.79
Run Miles - 53.97 (7:56 per mile avg)
compare to last year
June 2009 Total Numbers
Swim Miles - 9.83
Bike Miles - 256.42
Run Miles - 6.80 (per Nike Plus). Achilles injury.
Last Month
May 2010 Total Numbers
Total Workout Hours: 41:09.05
Swim Miles - 11.36
Bike Miles - 344.85
Run Miles - 111.54 (8:00 per mile avg)
So my run mileage was half of what it was in May. This was partially due to my race schedule as I had signed up for one each weekend and ended up competing in three of them. And then the aforementioned leg injury which occurred at the tail end of a 4-mile workout in which I was running a negative split workout. Now I might find myself in the vicious cycle of race, rip the leg to shreds, recover with no run workouts, race and repeat. Fun. But I'm hoping this is just simply an overuse acute injury and with a little TLC, I'll be back on my game.
Upcoming in July
July 3- MinneMan Triathlon (USAT) - 0.3 mi swim, 13 mi bike, 3 mi run.
Jul 11 - Cornman Triathlon (USAT), Gladbrook, IA - 500 meter swim, 14 mi bike, 5K run
July 17 - Dubuque Duathlon, Iowa (USAT) - Run 1.2 Miles, Bike 17 Miles, Run 3 Miles
Tuesday, June 1, 2010
Totals: Month Ending May 2010
I expected my hours and mileage to drop in May. I had two events to travel to, minor eye surgery, tons of work at the Real Job, a half-marathon to recover from, and a bout of spring allergies. Somehow, I still managed to rack up some good, quality workouts.
The highlights were beating the previous course record at the Lakes to Pines Triathlon (as did six others!), and meeting my goal of running sub 1:30 at the Fargo Half-Marathon. Not sure what June will bring, but I'll sure be ready. My only concerns will be the number of events I have scheduled, such as my first Oly in over twenty years.
The other worry came rushing to the forefront this past Memorial Day. I reaquainted myself with my first love. Off-road cycling. Growing up in Jamestown, NoDak.....all cycling was off-road. I remember it being a blast.
So my worry now is, fresh off my single-track attack this at Lake Rebecca Park Reserve where I was barely able to sustain a 12 MPH average over 7.5 miles (wow that was some seriously hard cycling)...will I be having a blast doing my first off road triathlon (see schedule below)?
Note: Hey, all you mountain bikers! What is the secret? I'm not even sure what took more of a beating; my legs or my arms!
Numbers for May, 2010. All per Garmin expect where noted.
May 2010 Total Numbers
Total Workout Hours: 41:09.05
Swim Miles - 11.36
Bike Miles - 344.85
Run Miles - 111.54 (8:00 per mile avg)
compare to last year
May 2009 Total Numbers
Swim Miles - 9.35
Bike Miles - 313.75
Run Miles - 12.99 (Nike Plus). Yes, just under 13 miles for the whole month in '09. Gotta love those Achilles injuries.
My run per mile average went up over April. Just a small blip as I was running the day after the half-marathon....but v--e--r--y slowly. It took me four days just to be running close to normal. Ten days later I am still running slow. No injury, mind you. But the legs are still recovering.
Last Month
April 2010 Total Numbers
Total Workout Hours: 39:44.09
Swim Miles - 10.23
Bike Miles - 376.20
Run Miles - 103.27 (7:47 per mile avg)
Upcoming in June
June 6 (signed up) - Buffalo Sprint Triathlon - 1/4 mi swim, 13 mi bike, 3 mi run
June 12 (signed up) - Liberty Triathlon (USAT) - Olympic Course - 1.5K Swim, 40K Bike, 10K Run
June 20 (possible, if I can recover from the Oly quick enough) - Bismarck Tri - 500m Swim, 20k Bike, 5k Run
Jun 26 (signed up) - XTERRA Pipestem Creek Off Road Triathlon - Swim 1000 meters, Mountain Bike 13 mi, Trail Run 5 mi
The highlights were beating the previous course record at the Lakes to Pines Triathlon (as did six others!), and meeting my goal of running sub 1:30 at the Fargo Half-Marathon. Not sure what June will bring, but I'll sure be ready. My only concerns will be the number of events I have scheduled, such as my first Oly in over twenty years.
The other worry came rushing to the forefront this past Memorial Day. I reaquainted myself with my first love. Off-road cycling. Growing up in Jamestown, NoDak.....all cycling was off-road. I remember it being a blast.
So my worry now is, fresh off my single-track attack this at Lake Rebecca Park Reserve where I was barely able to sustain a 12 MPH average over 7.5 miles (wow that was some seriously hard cycling)...will I be having a blast doing my first off road triathlon (see schedule below)?
Note: Hey, all you mountain bikers! What is the secret? I'm not even sure what took more of a beating; my legs or my arms!
Numbers for May, 2010. All per Garmin expect where noted.
May 2010 Total Numbers
Total Workout Hours: 41:09.05
Swim Miles - 11.36
Bike Miles - 344.85
Run Miles - 111.54 (8:00 per mile avg)
compare to last year
May 2009 Total Numbers
Swim Miles - 9.35
Bike Miles - 313.75
Run Miles - 12.99 (Nike Plus). Yes, just under 13 miles for the whole month in '09. Gotta love those Achilles injuries.
My run per mile average went up over April. Just a small blip as I was running the day after the half-marathon....but v--e--r--y slowly. It took me four days just to be running close to normal. Ten days later I am still running slow. No injury, mind you. But the legs are still recovering.
Last Month
April 2010 Total Numbers
Total Workout Hours: 39:44.09
Swim Miles - 10.23
Bike Miles - 376.20
Run Miles - 103.27 (7:47 per mile avg)
Upcoming in June
June 6 (signed up) - Buffalo Sprint Triathlon - 1/4 mi swim, 13 mi bike, 3 mi run
June 12 (signed up) - Liberty Triathlon (USAT) - Olympic Course - 1.5K Swim, 40K Bike, 10K Run
June 20 (possible, if I can recover from the Oly quick enough) - Bismarck Tri - 500m Swim, 20k Bike, 5k Run
Jun 26 (signed up) - XTERRA Pipestem Creek Off Road Triathlon - Swim 1000 meters, Mountain Bike 13 mi, Trail Run 5 mi
Sunday, May 2, 2010
Totals: Month Ending April 2010
April was a good month for mileage. I didn't hit the totals I wanted to. This was due to travel, weather, and illness. But I'm happy just the same. I do not expect to have these many miles in the month of May, so best to get 'er done while the schedule was conducive to it. Certainly, a strong April for base building and getting in some speed segments.
Highlight was the big trip to Arkansas for the Iron Mountain triathlon/duathlon stage race in which I came away with the overall Masters title. Race recap here.
Numbers for April, 2010. All per Garmin expect where noted.
April 2010 Total Numbers
Total Workout Hours: 39:44.09
Swim Miles - 10.23
Bike Miles - 376.20
Run Miles - 103.27 (7:47 per mile avg)
Last Month
March 2010 Total Numbers
Total Workout Hours: 31:11.09
Swim Miles - 9.12
Bike Miles - 194.96
Run Miles - 106.43 (8:04 per mile avg)
compare to last year
April 2009 Total Numbers
Swim Miles - 7.22
Bike Miles - 306.65
Run Miles - 57.88 (Nike Plus)
Upcoming in May
May 15 - 3rd Annual Lakes to Pines Triathlon - Park Rapids, MN
May 22 - Fargo Half-Marathon - Fargo, ND
Note - A few weeks ago I spoke highly of a sports cream called IB-Relief. It does now appear there was a name change with the product (my guess is the FDA didn't like the reference to ibuprofen). It is now known as Bio-Relief Homeopathic Topical Cream and is available at Amazon. I have provided a product link below so you can easily order.
This cream is a new and safe daily pain relieving topical cream. It allows for immediate absorption to the site of the pain. This topical cream form offers important advantages over oral pain relievers like Advil. Smaller amounts of the active ingredients may be used as they do not have to be absorbed and passed through the G.I. Tract. It works extremely well on inflammation of tendons, ligaments and joints [sports injuries, sprains, strains and bruises]. Best of all, it is non-greasy, will not stain skin, dries in seconds and is absorbed immediately. And is odorless. I no longer need to smell like a walking infomercial for all things menthol based.
To become effective, it may take 48 to 72 hours as its anti-inflammatory actions are curative. One may apply the cream 3 to 4 times a day unless your physician or health care professional advises otherwise. Active Ingredients: Ibuprofen 1x, Arnica Montana 6x. Other Natural Ingredients: Black Currant (Ribes Nigrum) Seed Oil, Borage (Borago officinals) Seed Oil, Virgin Olive Oil, & Lavender Oil.
It is pricey. $19.99 for 2oz tube. I've been using it on my hammies when I feel that certain 'twinge' after a hard workout. My recovery time is greatly improved. And I don't have to worry about burning a hole in my gut by taking oral ibuprofen. I do recommend this product and will purchase it again.
Highlight was the big trip to Arkansas for the Iron Mountain triathlon/duathlon stage race in which I came away with the overall Masters title. Race recap here.
Numbers for April, 2010. All per Garmin expect where noted.
April 2010 Total Numbers
Total Workout Hours: 39:44.09
Swim Miles - 10.23
Bike Miles - 376.20
Run Miles - 103.27 (7:47 per mile avg)
Last Month
March 2010 Total Numbers
Total Workout Hours: 31:11.09
Swim Miles - 9.12
Bike Miles - 194.96
Run Miles - 106.43 (8:04 per mile avg)
compare to last year
April 2009 Total Numbers
Swim Miles - 7.22
Bike Miles - 306.65
Run Miles - 57.88 (Nike Plus)
Upcoming in May
May 15 - 3rd Annual Lakes to Pines Triathlon - Park Rapids, MN
May 22 - Fargo Half-Marathon - Fargo, ND
Note - A few weeks ago I spoke highly of a sports cream called IB-Relief. It does now appear there was a name change with the product (my guess is the FDA didn't like the reference to ibuprofen). It is now known as Bio-Relief Homeopathic Topical Cream and is available at Amazon. I have provided a product link below so you can easily order.
This cream is a new and safe daily pain relieving topical cream. It allows for immediate absorption to the site of the pain. This topical cream form offers important advantages over oral pain relievers like Advil. Smaller amounts of the active ingredients may be used as they do not have to be absorbed and passed through the G.I. Tract. It works extremely well on inflammation of tendons, ligaments and joints [sports injuries, sprains, strains and bruises]. Best of all, it is non-greasy, will not stain skin, dries in seconds and is absorbed immediately. And is odorless. I no longer need to smell like a walking infomercial for all things menthol based.
To become effective, it may take 48 to 72 hours as its anti-inflammatory actions are curative. One may apply the cream 3 to 4 times a day unless your physician or health care professional advises otherwise. Active Ingredients: Ibuprofen 1x, Arnica Montana 6x. Other Natural Ingredients: Black Currant (Ribes Nigrum) Seed Oil, Borage (Borago officinals) Seed Oil, Virgin Olive Oil, & Lavender Oil.
It is pricey. $19.99 for 2oz tube. I've been using it on my hammies when I feel that certain 'twinge' after a hard workout. My recovery time is greatly improved. And I don't have to worry about burning a hole in my gut by taking oral ibuprofen. I do recommend this product and will purchase it again.
Tuesday, April 20, 2010
Swim Terror
Best description of the start of a triathlon and what I experienced in two races last year. The following was written by Roman Mica. Roman is a amateur Clydesdale triathlete who lives and races in Boulder, Colorado and is the managing editor of everymantri.com and the National Endurance Sports Examiner.
We'll see how I manage Saturday.
With my first triathlon of the season fast approaching (come back tomorrow for a preview!), I can say that I've been given tons of advice to keep a level head. Such as don't stop....just go into a breaststroke keeping head above the water until you can calm down. Or flip onto the back for a little bit...which I have done and know it works. In either case, the important thing is to keep moving forward until one can again motor via freestyle. And be sure to work open water practive swims into your regimen using the wet suit.The start of a triathlon for me has always been the hardest starts. For it consists of a moment that embodies a lifetime of sheer fear and unholy terror. In all the starts, in all the various races, I have never been more scared or close to death as I feel during the first five minutes of any triathlon.
And the real kick in the ass is that I’m not afraid of the swim. In fact, it is probably the best part of my race. I don’t come from a swimming background, but I seem to take to it naturally, and so I spend lots of time in the pool swimming laps.But all this is completely irrelevant when I start the swim, because within about the first two minutes I know that on this day I will drown. There’s something terrible that happens to me that I simple can’t control, and I believe this something it is the ancient fight or flight response.
I start the swim full of confidence and bravado. I don’t hang back and I’m not all that bothered by somebody swimming around, under or over me. I don’t even worry about getting kicked in the face or other more sensitive parts of my body. This part of the start is all good.
The part that is all bad is when about two minutes into the race, I begin to hyperventilate. At first I notice only my heart as it beats as if it is trying to explode in my chest. Next I start to breathe hard and harder and harder. Now I start to get dizzy and for the first time I realize that I’m actually think about drowning. This always comes as a complete surprise since I never think about drowning in the pool.
At first I think to myself that this is silly, and keep swimming, except that I can’t seem to get enough air. I start gasping and gulping for air like a dying bass flopping around on the floor of a bass boat. I have no choice but to stop. So I do and somebody immediately starts to swim over me, and somebody else kicks me a more sensitive part.
I feel the tightness of my wet suit as it clings to my chest, squeezing the air out of me like a huge black python from the deepest and darkest part of the Amazon. And still people keep swimming over me.
The first time this happened I swam most of the 1500 yards on my back. The reason for this is that once this basic primal fear sets in, it is all but impossible for me to stick my face under water.
The mere act of turning on my belly and submerging my face fills me with the dread and illogical terror.
Over the years, and with much practice I have trained myself to swim through this terror. For once I find my swimming groove, and my heart rate and breathing settles down, I can build to a descent swim. I have done this by starting out slowly, and not kicking, to keep my heart rate low.
We'll see how I manage Saturday.
Thursday, April 1, 2010
Totals: Month Ending March 2010
Just like last year, my March comes in with low totals. One week of business travel where I got in zero workouts. One week of spring break vacation where I got in zero swim and bike workouts. But the snow is gone, the sun high, and things should get down to serious training in April.
Highlight was certainly Arizona and the Nun Run. Race results here.
Numbers for March, 2010. All per Garmin expect where noted.
March 2010 Total Numbers
Total Workout Hours: 31:11.09
Swim Miles - 9.12
Bike Miles - 194.96
Run Miles - 106.43 (8:04 per mile avg)
compare to last year
March 2009 Total Numbers
Swim Miles - 7.5
Bike Miles - 119.17
Run Miles - 18.26 (Nike Plus/Achilles injury)
Last Month - February 2010 Total Numbers
Total Workout Hours: 30:00.17
Swim Miles - 12.84
Bike Miles - 159.21
Run Miles - 90.77 (8:18 per mile avg)
April is the month I hope to start tacking on bike mileage and getting that up and over 300 miles. And with the Fargo Half Marathon now just seven weeks away I need to keep up the run mileage and get in some longer runs. We'll see how April plays out. I just hope the weather stays ahead of schedule as it has been.
There might also be a chance for a very long road trip to fit in an April event. My 49th BD is fast approaching (April 26th) and I have done the Winter Be Gone! Duathlon on my birthday weekend that last two years. But that event is sadly no longer with us. But I just may have found something special to still celebrate the 49th. More on that if it happens.
Highlight was certainly Arizona and the Nun Run. Race results here.
Numbers for March, 2010. All per Garmin expect where noted.
March 2010 Total Numbers
Total Workout Hours: 31:11.09
Swim Miles - 9.12
Bike Miles - 194.96
Run Miles - 106.43 (8:04 per mile avg)
compare to last year
March 2009 Total Numbers
Swim Miles - 7.5
Bike Miles - 119.17
Run Miles - 18.26 (Nike Plus/Achilles injury)
Last Month - February 2010 Total Numbers
Total Workout Hours: 30:00.17
Swim Miles - 12.84
Bike Miles - 159.21
Run Miles - 90.77 (8:18 per mile avg)
April is the month I hope to start tacking on bike mileage and getting that up and over 300 miles. And with the Fargo Half Marathon now just seven weeks away I need to keep up the run mileage and get in some longer runs. We'll see how April plays out. I just hope the weather stays ahead of schedule as it has been.
There might also be a chance for a very long road trip to fit in an April event. My 49th BD is fast approaching (April 26th) and I have done the Winter Be Gone! Duathlon on my birthday weekend that last two years. But that event is sadly no longer with us. But I just may have found something special to still celebrate the 49th. More on that if it happens.
Thursday, March 18, 2010
My Wife Wanted to Hose Me Down Outside (aka The Luce Line is NOT Dry Yet!)
Earlier this week, I got in my first ride outside. It was 59-F, and except for the wind (from the NW at 15 gusting to 20 MPH) it was pleasant. I was just happy to be outside on a bike. Really, really happy.
I had planned to do a 27-mile ride, taking me from my secret lair...connect with the Luce Line....then out to Baker Park. I ended up going just 22-miles. Two reasons for this:
1) The Luce Line is only partially paved. The rest is limestone. We've had a lot of rain and now the temps have everything in full-thaw mode. Scratch the limestone description. It was quick sand. So my pace was greatly reduced. I kept the cadence up but there were times when my speed as hovering around 14 MPH and I felt like I was moving in molasses.
2) The wind was pretty stiff heading out. Yeah, my 'outdoor legs' are not where I'd like them to be....but I had planned to cover 27-miles in 90-minutes and be back in time to meet the Boy® at the school bus stop. I knew at the 45-minute mark I would have to call off the planned 27-miler. I am a good Dad.
Here is the course: Note all images can be viewed larger by clicking on them.
Here is the status of my cleats afterwards.
Side view of the bike.
Over the crankset.
From the back.
And from the front.
Me thinks I'll give the path a little longer to dry out before I attempt that route again! But it was a lot of fun at the same time.
I had planned to do a 27-mile ride, taking me from my secret lair...connect with the Luce Line....then out to Baker Park. I ended up going just 22-miles. Two reasons for this:
1) The Luce Line is only partially paved. The rest is limestone. We've had a lot of rain and now the temps have everything in full-thaw mode. Scratch the limestone description. It was quick sand. So my pace was greatly reduced. I kept the cadence up but there were times when my speed as hovering around 14 MPH and I felt like I was moving in molasses.
2) The wind was pretty stiff heading out. Yeah, my 'outdoor legs' are not where I'd like them to be....but I had planned to cover 27-miles in 90-minutes and be back in time to meet the Boy® at the school bus stop. I knew at the 45-minute mark I would have to call off the planned 27-miler. I am a good Dad.
Here is the course: Note all images can be viewed larger by clicking on them.
Here is the status of my cleats afterwards.
Side view of the bike.
Over the crankset.
From the back.
And from the front.
Me thinks I'll give the path a little longer to dry out before I attempt that route again! But it was a lot of fun at the same time.
Tuesday, March 2, 2010
What's the Catch?
Last week I was still suffering from a head cold so I dropped The Boy® off at swim team and headed to the steam room. Before doing that I had a few minutes to speak with Coach Suzanne, the headmistress of the Plymouth Swim Team. I was admiring a young (20ish) swimmer in the pool who was easily...even lazily...turning 50-yd laps at probably under 30-secs. The conversation went like this:
Brian: Look at how easily he is turning laps. It is like he is not even trying. Just effortless. Its fun just to watch him.
CS: He's a champion swimmer and has been swimming for decades.
Brian: Yeah, but look at his stroke. He has one stroke for my every three.
CS: Yep, your catch sucks.
Brian: My what now?
CS: I've watched you. You need to work on your catch.
Brian: What do I need?
The rest, as they say, is history. Within 24-hours...like all Type-A triathletes...I had gone and purchased the necessary equipment that would soon have me not only swimming like Michael Phelps but have the worlds attention as the next up-and-coming challenge to the Big Boys at Kona. In fact, you can probably compare most triathletes to those nervous little dogs...who know the ones.
I headed to the best swim shop this side of the Mississippi river, Pure Blue Swim. The store is exactly 1.74 miles from the Maas Mansion. Four minute drive. I've spent more money here this year than at any other store save Gear West Triathlon.
I walked out with two new toys.
TYR Mentor Paddle - $20.99
The sizes are colored coded. I got the red which is for older high school males, Sr. National females, mid-level masters, and triathletes.
Finis Forearm Fulcrum - $19.99
Despite the head cold, I was in the water the next night. I did a 500-yd warm up with the paddles. Felt weird, but I could immediately start to feel the position of my stroke to optimize the most catch. I then did another 500-yds using the fulcrum in conjunction with a pull float. Again, it felt weird but this tool was helping me realize the importance of catching the water not only with the hand but the whole forearm. I was also learning how to position the elbow and finish the stroke by the hip.
I'm no swimmer. I'm self taught. I would rank myself 50th percentile in my age group but can often surprise myself such as in 2008 when I was 9th out of the water at the Bismarck Sprint Triathlon and again in 2009 when I was second out of the pool at at the Dickinson Triathlon. The later setting my 500-yd PR at 7:36.
But when I go hard, I would be drained. So I already knew my stroke was not efficient. Maybe improving the catch won't necessarily make me faster but if it can make me more efficient, and thus save energy, it will make me stronger for the bike and the run.
So back to the pool. After the two 500-yd trials using the equipment I decide to do a hard 100-yds. When I turn hard 100-yds at practice my time is usually in the low 1:30's. And I'm breathing hard. On this night, I concentrated on what the tools had taught me just minutes before. I imagined myself placing my arms over the top of a big ol' beach ball and grabbing that water.
I turned a 1:36. And it was laughingly easy. I wasn't even winded. Incredible to have that result after one session. Now I'm stoked to work those drills even more and see what it can bring me over an entire 500-yds and 1000-yds. Should be fun to see the progress.
I explained this to Coach Suzanne after she asked me how it went...feeling like I should also be writing her a check at the same time....and was told to next start counting my strokes.
Coaches are never satisfied, are they?
Brian: Look at how easily he is turning laps. It is like he is not even trying. Just effortless. Its fun just to watch him.
CS: He's a champion swimmer and has been swimming for decades.
Brian: Yeah, but look at his stroke. He has one stroke for my every three.
CS: Yep, your catch sucks.
Brian: My what now?
CS: I've watched you. You need to work on your catch.
Brian: What do I need?
The rest, as they say, is history. Within 24-hours...like all Type-A triathletes...I had gone and purchased the necessary equipment that would soon have me not only swimming like Michael Phelps but have the worlds attention as the next up-and-coming challenge to the Big Boys at Kona. In fact, you can probably compare most triathletes to those nervous little dogs...who know the ones.
I headed to the best swim shop this side of the Mississippi river, Pure Blue Swim. The store is exactly 1.74 miles from the Maas Mansion. Four minute drive. I've spent more money here this year than at any other store save Gear West Triathlon.
I walked out with two new toys.
TYR Mentor Paddle - $20.99
TYR's Mentor Paddles is perfect for swimmers of all levels, from fitness swimmers to triathletes. This evolutionary, technical paddle is designed to build strength without losing feel and catches water quicker on entry phase of the stroke that traditional paddles. Constructed of lightweight PVC foam for added flex. "Alluvial wing" design of the TYR Mentor Paddle helps reduce shoulder stress. Convex palm dome fits natural swimming hand position. Wrist strap placement aids in proper stroke recovery. Multi-hole strap design for custom centering on hand. Extra strap tubing included.
The sizes are colored coded. I got the red which is for older high school males, Sr. National females, mid-level masters, and triathletes.
Finis Forearm Fulcrum - $19.99
Improve your stroke efficiency and technique. The Forearm Fulcrum holds the hand, wrist and elbow to position the forearm optimally. Comprised of two closed section, the process of placing the hand through the sections creates an ideal elbow-wrist angle. This positioning of the forearm creates the most efficient application of propulsive force. Can be used by swimmers of all levels to improve stroke technique and has applications for all four competitive strokes.
Despite the head cold, I was in the water the next night. I did a 500-yd warm up with the paddles. Felt weird, but I could immediately start to feel the position of my stroke to optimize the most catch. I then did another 500-yds using the fulcrum in conjunction with a pull float. Again, it felt weird but this tool was helping me realize the importance of catching the water not only with the hand but the whole forearm. I was also learning how to position the elbow and finish the stroke by the hip.
I'm no swimmer. I'm self taught. I would rank myself 50th percentile in my age group but can often surprise myself such as in 2008 when I was 9th out of the water at the Bismarck Sprint Triathlon and again in 2009 when I was second out of the pool at at the Dickinson Triathlon. The later setting my 500-yd PR at 7:36.
But when I go hard, I would be drained. So I already knew my stroke was not efficient. Maybe improving the catch won't necessarily make me faster but if it can make me more efficient, and thus save energy, it will make me stronger for the bike and the run.
So back to the pool. After the two 500-yd trials using the equipment I decide to do a hard 100-yds. When I turn hard 100-yds at practice my time is usually in the low 1:30's. And I'm breathing hard. On this night, I concentrated on what the tools had taught me just minutes before. I imagined myself placing my arms over the top of a big ol' beach ball and grabbing that water.
I turned a 1:36. And it was laughingly easy. I wasn't even winded. Incredible to have that result after one session. Now I'm stoked to work those drills even more and see what it can bring me over an entire 500-yds and 1000-yds. Should be fun to see the progress.
I explained this to Coach Suzanne after she asked me how it went...feeling like I should also be writing her a check at the same time....and was told to next start counting my strokes.
Coaches are never satisfied, are they?
Monday, March 1, 2010
Totals: Month Ending February 2010
Not a bad February except that I didn't hit some of my mileage goals due to illness and heavy workload at the Real Job. Highlights were a 14-hour workout week the week of Feb 14 and the better than expected time at the Hamel 5K.
Also a highlight was getting 'My Story' published on USAT official web site. In fact, it is lead story on today's (3/1/2010) home page.
Numbers for February, 2010. All per Garmin expect where noted.
February 2010 Total Numbers
Total Workout Hours: 30:00.17
Swim Miles - 12.84
Bike Miles - 159.21
Run Miles - 90.77 (8:18 per mile avg)
compare to last year
February 2009 Total Numbers
Swim Miles - 9.91
Bike Miles - 224.55
Run Miles - 51.21 (Nike Plus)
Last Month - January 2010 Total Numbers
Total Workout Hours: 28:01.11
Swim Miles - 11.42
Bike Miles - 202.43
Run Miles - 64.23
In looking ahead to March, I hope to keep my mileage up even though I will miss some days due to business travel. In looking back to last year, I was out riding on the road on March 21. I just hope I can get out with the bike in March again this year and start racking up the mileage.
We'll be in Arizona from March 19-26 and I will be running a 10K on March 20...the first day of spring! The run is on unpaved trail so I'm looking forward to see what I can do with about 20-lbs less clothing.
Question for the locals - Best outdoor track to get in some repeats? Robbinsdale is closest for me but is always locked up and I hate jumping the fence. Anyone know of a local outdoor track that has public hours? Wayzata? Osseo? Does anyone meet as a group to do repeats (200, 400's, 800's, etc)?
Also a highlight was getting 'My Story' published on USAT official web site. In fact, it is lead story on today's (3/1/2010) home page.
Numbers for February, 2010. All per Garmin expect where noted.
February 2010 Total Numbers
Total Workout Hours: 30:00.17
Swim Miles - 12.84
Bike Miles - 159.21
Run Miles - 90.77 (8:18 per mile avg)
compare to last year
February 2009 Total Numbers
Swim Miles - 9.91
Bike Miles - 224.55
Run Miles - 51.21 (Nike Plus)
Last Month - January 2010 Total Numbers
Total Workout Hours: 28:01.11
Swim Miles - 11.42
Bike Miles - 202.43
Run Miles - 64.23
In looking ahead to March, I hope to keep my mileage up even though I will miss some days due to business travel. In looking back to last year, I was out riding on the road on March 21. I just hope I can get out with the bike in March again this year and start racking up the mileage.
We'll be in Arizona from March 19-26 and I will be running a 10K on March 20...the first day of spring! The run is on unpaved trail so I'm looking forward to see what I can do with about 20-lbs less clothing.
Question for the locals - Best outdoor track to get in some repeats? Robbinsdale is closest for me but is always locked up and I hate jumping the fence. Anyone know of a local outdoor track that has public hours? Wayzata? Osseo? Does anyone meet as a group to do repeats (200, 400's, 800's, etc)?
Monday, February 22, 2010
Nine Miler, Cold & Echinacea
On Saturday I had a nice run. Longest run of the year thus far, a crisp nine mile effort at 7:59 per mile pace with negative split on the back half. And this was over a very hilly terrain.
Locals can review the route I took at GarminConnect.
I was duly impressed as the hills came and went without really any effort. After the injury plagued run year in 2009, I am well on course to rebound with my run effort in 2010.
I was neither overdressed or underdressed for this run which was at 33-degrees F under blue sky. But I did work up a lather. And by Saturday night I knew a head cold was coming on.
I took the day off on Sunday and started in on my old remedy of Echinacea.
Echinacea species are herbaceous, drought-tolerant perennial plants growing up to 140 cm in height. We have a ton growing in our many gardens. If you live in the upper midwest, you have seen the plant which is also known as coneflower and comes in many colors and varieties.
Echinacea is popularly believed to be an immunostimulator, stimulating the body's non-specific immune system and warding off infections. A study commonly used to support that belief is a 2007 meta-analysis in The Lancet Infectious Diseases. The studies pooled in the meta-analysis used different types of echinacea, different parts of the plant, and various dosages. The review did not inform recommendations on the efficacy of any particular type of Echinacea, dosage, or treatment regimen. The safety of Echinacea under long-term use is also unknown.
A 2007 study by the University of Connecticut combined findings from 14 previously-reported trials examining Echinacea and concluded that Echinacea can cut the chances of catching a cold by more than half, and shorten the duration of a cold by an average of 1.4 days.
However, Dr. Wallace Sampson, an editor of Scientific Review of Alternative Medicine and a Stanford University emeritus clinical professor of medicine, says that the referenced trials lack the similarities necessary to provide definitive results when combined into one report. “If you have studies that measure different things, there is no way to correct for that. These researchers tried, but you just can’t do it.”
A controlled double-blind study from the University of Virginia School of Medicine and documented in the New England Journal of Medicine stated that Echinacea extracts had "no clinically significant effects" on rates of infection or duration or intensity of symptoms. The effects held when the herb was taken immediately following infectious viral exposure and when taken as a prophylaxis starting a week prior to exposure. In a press release, Dr. Michael Murray, the Director of Education for Factors Group of Nutritional Companies, a manufacturer of Echinacea-related products, called the study "faulty and inaccurate."
According to Dr. Murray, none of the three extracts used on the 399 study participants contained all three of the components of Echinacea responsible for its immune-enhancing effects: polysaccharides, alkylamides and cichoric acid. In addition, Dr. Murray said "the standard dosage for dried Echinacea angustifolia root is normally three grams per day or more and this study used less than one gram."
An earlier University of Maryland review based on 13 European studies concluded that Echinacea, when taken at first sign of a cold, reduced cold symptoms or shortened their duration.
Where did this theory all start? Echinacea angustifolia was widely used by the North American Plains Indians for its general medicinal qualities. Echinacea was one of the basic antimicrobial herbs of eclectic medicine from the mid 19th century through the early 20th century, and its use was documented for snakebite, anthrax, and for relief of pain. In the 1930s Echinacea became popular in both Europe and America as a herbal medicine. According to Wallace Sampson, MD, its modern day use as a treatment for the common cold began when a Swiss herbal supplement maker was "erroneously told" that Echinacea was used for cold prevention by Native American tribes who lived in the area of South Dakota. Although Native American tribes didn't use Eechinacea to prevent the common cold, some of the tribes did use Echinacea to treat some of the symptoms that could be caused by the common cold: The Kiowa used it for coughs and sore throats, the Cheyenne for sore throats, the Pawnee for headaches, and many tribes used it as an analgesic, including the Sioux from South Dakota.
Native Americans learned of E. angustifolia by observing elk seeking out the plants and consuming them when sick or wounded, and identified those plants as elk root.
So, whether it is to be believed or not....I don't care. I know it works for me. How about you? What do you do or reach for when you first feel a cold coming on? Leave a comment and share your secrets with your triathlon brethren.
Locals can review the route I took at GarminConnect.
I was duly impressed as the hills came and went without really any effort. After the injury plagued run year in 2009, I am well on course to rebound with my run effort in 2010.
I was neither overdressed or underdressed for this run which was at 33-degrees F under blue sky. But I did work up a lather. And by Saturday night I knew a head cold was coming on.
I took the day off on Sunday and started in on my old remedy of Echinacea.
Echinacea species are herbaceous, drought-tolerant perennial plants growing up to 140 cm in height. We have a ton growing in our many gardens. If you live in the upper midwest, you have seen the plant which is also known as coneflower and comes in many colors and varieties.
Echinacea is popularly believed to be an immunostimulator, stimulating the body's non-specific immune system and warding off infections. A study commonly used to support that belief is a 2007 meta-analysis in The Lancet Infectious Diseases. The studies pooled in the meta-analysis used different types of echinacea, different parts of the plant, and various dosages. The review did not inform recommendations on the efficacy of any particular type of Echinacea, dosage, or treatment regimen. The safety of Echinacea under long-term use is also unknown.
A 2007 study by the University of Connecticut combined findings from 14 previously-reported trials examining Echinacea and concluded that Echinacea can cut the chances of catching a cold by more than half, and shorten the duration of a cold by an average of 1.4 days.
However, Dr. Wallace Sampson, an editor of Scientific Review of Alternative Medicine and a Stanford University emeritus clinical professor of medicine, says that the referenced trials lack the similarities necessary to provide definitive results when combined into one report. “If you have studies that measure different things, there is no way to correct for that. These researchers tried, but you just can’t do it.”
A controlled double-blind study from the University of Virginia School of Medicine and documented in the New England Journal of Medicine stated that Echinacea extracts had "no clinically significant effects" on rates of infection or duration or intensity of symptoms. The effects held when the herb was taken immediately following infectious viral exposure and when taken as a prophylaxis starting a week prior to exposure. In a press release, Dr. Michael Murray, the Director of Education for Factors Group of Nutritional Companies, a manufacturer of Echinacea-related products, called the study "faulty and inaccurate."
According to Dr. Murray, none of the three extracts used on the 399 study participants contained all three of the components of Echinacea responsible for its immune-enhancing effects: polysaccharides, alkylamides and cichoric acid. In addition, Dr. Murray said "the standard dosage for dried Echinacea angustifolia root is normally three grams per day or more and this study used less than one gram."
An earlier University of Maryland review based on 13 European studies concluded that Echinacea, when taken at first sign of a cold, reduced cold symptoms or shortened their duration.
Where did this theory all start? Echinacea angustifolia was widely used by the North American Plains Indians for its general medicinal qualities. Echinacea was one of the basic antimicrobial herbs of eclectic medicine from the mid 19th century through the early 20th century, and its use was documented for snakebite, anthrax, and for relief of pain. In the 1930s Echinacea became popular in both Europe and America as a herbal medicine. According to Wallace Sampson, MD, its modern day use as a treatment for the common cold began when a Swiss herbal supplement maker was "erroneously told" that Echinacea was used for cold prevention by Native American tribes who lived in the area of South Dakota. Although Native American tribes didn't use Eechinacea to prevent the common cold, some of the tribes did use Echinacea to treat some of the symptoms that could be caused by the common cold: The Kiowa used it for coughs and sore throats, the Cheyenne for sore throats, the Pawnee for headaches, and many tribes used it as an analgesic, including the Sioux from South Dakota.
Native Americans learned of E. angustifolia by observing elk seeking out the plants and consuming them when sick or wounded, and identified those plants as elk root.
So, whether it is to be believed or not....I don't care. I know it works for me. How about you? What do you do or reach for when you first feel a cold coming on? Leave a comment and share your secrets with your triathlon brethren.
Wednesday, February 17, 2010
Whoa There, Cowboy!
I did not set out to log 14-hours (actually 14 hrs 8 minutes 40 seconds) of workouts last week. It just sort of happened. I got to nine and a half hours and still had two days left so I thought, "I'll go for twelve." Got to twelve and had a day left and should have ignored the voice in my head and shut 'er down and taken the day off. But the Type A in me decided that 14 hours sounded really nice and who knows when I might have that kind of week again. The next few weeks are full of Real Job requirements and travel. So I just went for it.
Now, I'm tired. I have no enthusiasm for working out. I find myself wishing I would not have increased my hours by 25% in one week. I'm not hurt, mind you. I strained nothing. My late week runs (back-to-back 10K's) were really fab.
Fact is, my legs are feeling very good. But my mindset is very non-gladiator. Perhaps it is the February 'blahs' but I think I just sort if sucked my own wind out of my sails. I'm going to take a step back this week. We'll see how I end up the week: refreshed or toast.
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