December Numbers

It seems like this happened last December as well.  The weather got cold and the workouts were fewer.  For the second year in a row, I told myself that I should just maintain the fitness that I've accumulated throughout the previous season by simply sticking to a swim/ride/run 4-5 times per week.  Nothing fancy, no intervals, no speed sessions, and nothing too long.  Just get out and have some fun.  Maybe throw in some hikes or other different activities as well.   In 2011, I had a grand total of 6 swims, 3 rides, and one run/walk.  Granted, I did experience that "knee issue" in late November, but that isn't a real excuse for taking 21 days completely off.  This December saw me in the pool 5 times, on the bike twice, and pounding the trails/pavement only 5 times.  As for days completely off?  I had 19 of those.  My longest layoff was 5 full days in a row.  Jeez.  Initially, I was able to stick to my diet about 90% of the time, but when Christmas rolled around, I completely fell off the wagon.  Throw in my daughter's birthday (12/24) and Kristi's birthday (12/26) and we are talking about an abundant supply of cake, cookies, and beverages.  While I still had portion control over what I ate, I didn't really care WHAT I ate.  I just looked at it as a brief period of time to not care about what I was eating.  January 2nd is my target date for getting back into healthy eating.....but everybody says that, right?!?!

Here are the numbers for comparison:

DECEMBER 2010 TOTALS:

SWIM = 23275 yards

BIKE = 161.44 miles

RUN = 56.58 miles

DECEMBER 2011 TOTALS:

SWIM = 12025 yards

BIKE = 94.84 miles

RUN = 3 miles

DECEMBER 2012 TOTALS:

SWIM = 15100 yards

BIKE = 55.46 miles (All road)

RUN = 24.5 miles

 

Lost & Found

After about a week and a half of searching, I finally found my good swimsuit this morning.  It was "right where it should have been all along"....in my sock drawer with my work/dress socks of the same color (blue/black).  Really?!?  Merry Christmas!

A Lead Balloon & More RUNNING?

On Sunday's I typically coach the ONE Masters team from 7AM-8AM, but when I received a text from Frank last night, that changed.  We've had several discussions about how we are going to attack the three big national championship swim meets this year and when I received his text asking, "You ready to complete a times set tomorrow morning?" we both knew that today was going to be day one of the process.

While part of me was thinking that we were going to simply do some timed 50s, deep down I just knew that there had to be more to it than that.  Still, I was HOPING that all he wanted was to get a base for those 50s, so when it came time for another glass of wine, I happily poured it.  In fact, when Kristi told me that we were going to order take out from one of our favorite Mexican food places (El Encanto), I quickly offered to go get it.  You see, even though the food wasn't going to be ready for another 30min, they have the absolute BEST margaritas in the city and by getting there early, I could enjoy one while I waited.  So, as you can see, I really wasn't taking the swim test to seriously (I even stayed up late and fell asleep on the couch).  If you combine last nights pre-test menu, little sleep, and the fact  that I've been dealing with a chest cold for about 9 days now, you get a recipe for sub-optimal results.  Oh, and throw in the variable of having to wear drag suits.  I've been looking for my good swimsuit for about a week and a half now, and can't seem to find it.  The only other ones I do have are my stretched out, baggy, drag suits.  Brutal.

This morning was crisp (low 40s), but the pool water was a beautiful 80ish degrees.  I got in a bit early and ended up with 500 yards before Frank started practice.  We did 6x100 on 2:00 and then 6x50 on 1:00.  After that, he confirmed what I had known all along (but was hoping I was wrong).  We were going to do that 200/800 timed test that I did back on July 30th.  For a recap of what I did and the results, click here July 2012 Swim Test.  So, while everybody else got after an EASY 200, I was going to knock out one at full race pace.  Frank got out his iPad and started to count down.  3-2-1, and I pushed off the wall.  My first 50 felt pretty good (Frank said I took it out in around 26 seconds).  Immediately after making the turn to start my second 50, I knew I was in trouble.  Due to my lingering chest cold, I couldn't quite get enough oxygen into my lungs to make a proper flip turn.  I couldn't stay streamlined off the wall long enough and immediately started to surface for some much needed air.  Frank said my second 50 clocked in an astounding 5 seconds slower at 31.  The remaining turns and my 3rd 50 were miserable.  I was fighting for air, I was losing form, and had lost control.  As a result, I shut it down, grabbed the wall, and promptly started hacking up a lung.  Wow, who knew that a simple 200 yard sprint could cause so many problems.  Ultimately, Frank said that we were going to skip the 800, but wanted me to complete a 200 at about 70% effort.  I completed his request in an absolutely embarrassing, and dismal 2:24.  Wow, wow, wow!

So, there you have it, day one of nationals training ended up in a failed swim test and a 2:24 200 free.  I guess you could say that day one went over like a lead balloon.

For some reason, the last few times that I've wanted to get out and get some exercise, I've reached for my running shoes instead of my cycling shoes.  Last Tuesday, I did a 10K with the family dog while averaging a 9:13 pace and this afternoon I did 5.44 miles in 48:06 (8:50 pace).  The knee area seems to be holding up very well during these shorter runs which is great considering I would like to do some sprints and Olympic distance tris this year.

First Run Since Ironman

This blog isn't intended to bore you with every insignificant swim, bike, run, hike, or whatever that I do, but sometimes it DOES have to be done.  You see, I also use this blog as a place where I can jot down events or notes that are more personal to me.  Oh sure, I let you in on them, but they aren't typically very entertaining.  A perfect example is this entry.

As I stated in my last entry, I was planning on going out for another spin today, but after checking out the wind, I decided to try an easy run instead (my first in 23 days).  As luck would have it, I was going to be meeting up with my co-worker/friend, Laura, for a run/walk workout at those soccer fields across from my work (I've mentioned them plenty of times in previous entries).  I planned on joining her after my ride, but I decided to head out there early (instead of riding) to see how the body would react to a nice run on the grass.  Given the fact that my knee area is still sending me dull reminders of what I did to it on November 18th and also given the fact that I'm waiting for two toenails to fall off any day, I didn't think I was going to be able to do much.  Maybe 3 miles in 30 minutes.  I thought that if I could do that, it would be a good sign.

As stated in previous entries, the entire perimeter of the two soccer fields is 1/3 of a mile.  After one lap around, I was feeling surprisingly good.  Still keeping it conservative, I forged on.  Somewhere during the second lap, however, that pesky ligament/tendon started talking to me.  It wasn't yelling, or speaking loudly, rather just enough so that I could hear.  Listening to my body, and still keeping it conservative, I forged on.  The dull pain never went away, but it wasn't a real factor either.  With that in mind, I picked up the pace and felt fine.  Overall, I covered 4.62 miles in 41:22 (8:57 pace).  Here is the link to more information:

Run @ SSC 

I ended up stopping my run when Laura got off of work and set off on almost an hour and a half workout that included a personal best 1 mile of running for her!  It's always a great feeling to see somebody accomplish a goal and it's an even better feeling to be part of it.  You can check out her blog here:

Laura's Blog

Back In The Saddle Again!

So, today marks the first time that I've been on the bike since Ironman.  A whopping 22 days have gone by since I've done any kind of pedaling what so ever.  If you recall, from my race report, and a subsequent entry, my tri bike was experiencing some kind of drive train issues the last couple of miles of the race.  I still don't know what happened, or what is wrong, as that bike is still sitting on its rack in my garage.  In fact, I still haven't put my every day wheels back on yet!  That being said, today was the perfect opportunity to get back on my road bike.  This will be the first time that it's been of it's rack since our trip up Mt. Lemmon back in June (about 269 days ago!!!!!).

I planned on going for about a 2 hour out and back from my office.  I rolled at about 2:45PM.  The temp was around 68 or 69 degrees and the sun was shining, but there was quite a bit of wind.  Despite the wind, it was still a beautiful day to get in a ride.  Shortly after I set off, I realized that I forgot my CO2 adapter back in the car.  If I were to flat, I'd have my tire iron and 2 CO2 cartridges, but no way to get said CO2 into the tube.  Since I couldn't chance being stranded on the side of the road, I had to turn back to the car to the adapter.  Actually, I was pretty relieved that I had to turn back because I had been arguing with myself about how chilly it was and that I would really like some arm warmers.  My internal strife came about when I remembered this pic that David sent me earlier in the day from Minnesota:

He went on to say that, while the thermometer said 3 degrees, it was more like -10 degrees with the wind chill!  How could I be complaining that I'm a bit chilly when it was sunny and in the upper 60's here?  I wasn't going to be a wuss and put on arm warmers!!!  But the problem was.....it WAS chilly and they would feel mighty good.  This back and forth was going on in my mind as I was determined to press on without them.  Once back at the car however, I caved and put them on anyway.  I made the right choice.

The ride itself was fairly uneventful.  I carried no fluids or nutrition and  netted 31.25 miles in 1:36:26 (19.4 mph).  I noticed that my legs became fatigued right around mile 25, but other than that, it was a pretty solid first ride back!  I plan on going out again tomorrow as well.


 

Lone Mountain Hike With Champ

After coming to the realization that I've pretty much been "on the couch" for over two weeks now, I absolutely HAD to do something active today, but  I wanted to do something different.  No early morning cold/dark ride, no running, and no swimming (I am swimming tomorrow).  The idea of a hike up Black Mountain, with Champ, is what I eventually settled in on.  Two major issues quickly came to mind; 1) Hopefully my "knee area" would be able to handle the climb & decent, 2) Hopefully Champ would be able to make it as this is a pretty rocky vertical climb.  I've done this hike a few times before and it definitely puts a burn into your quads.

The ultimate destination (the peak on the left) as seen from my subdivision entrance:

The actual starting point is about a 10 minute drive from this location.  Immediately after starting out, Champ took me on a pace that was much faster than I would have liked, but there is now way I was gonna let my pooch show me up.  As a result, I was scurrying up the fairly groomed trail while he kept the leash tight.  Hopefully, after more of these, I will be able to let him off so that I'm not slowing him down!  He hopped rocks, jumped over cactus, and hustled up small cliffs with ease.  Once at the top, I poured him some water and took in the view.  I eventually took out the camera and started snapping some pics before heading back down.

At the top:

The way down actually took longer than going up.  Champ wanted to run down every chance he had, but doing that would have sent me tumbling down the sharp/jagged rocks.  I had to constantly keep him in check and actually had to make him go AFTER me on several occasions!  Just as we were getting to the end of the trail, my feet slipped out from under me and I took a small spill.  I was able to catch myself with my right arm, but luckily nobody was around to witness it.  Champ just looked back at me as to say, "Really dude?!?"  One hour and 16 minutes after we started up, we were safely back at the car.  I'd really like to do this hike more often as it is a great workout AND it's basically right in our backyard.

Post IM Blues & A New Journey

So, here I am, 15 days removed from my 2nd Ironman and I'm pretty sure that I've got the proverbial, "Post Ironman Blues"  You see, after my 2010 IM, I started training for the Ragnar Relay after 9 days  and was back on the bike 4 days after that. This time around, I have netted a whopping 7300 yards in 3 different swim sessions.  I'll say that again....the only workouts that I've done in the last 15 days have been 3 swims totaling 7300 yards.  Here is what my "PIMB" mind is dealing with, in terms of exercise, with no real competitions in the near future:

• It's dark enough, and cold enough, in the morning so that I don't want to go for a ride.   
• My black and blue toes (from IM), along with the "knee area" issue, are keeping me from running (can't say that I'm to upset about that though).   
• Friday morning Bartlett open water swims are done for the season.
• Any errands, meetings, or other miscellaneous endeavors that take place after work can't be postponed due a "mandatory" workout.
• In other words, I gotta do 'em, so this takes away from afternoon rides, hikes, swims, etc. 

I'm showing that, back in 2010, I took 4 whole days off in the month of December....I already have 3 in 2012.  The good news is that, sans Thanksgiving, I'm still sticking to my diet and haven't gained any weight ( I'm hovering right around 157).

OK, with all of my bellyaching out of the way, I have started to put the wheels of my latest journey in motion.  For about 2 or 3 months now, I've known that 2013 will be the year I get back to my swimming roots.  I've looked up the various state records (and have taped them to the wall behind my computer) and have been scouting every USMS meet on the calendar within a 500 mile radius.  With this in mind, I sat down with Frank today to discuss coaching options and my goals.  Without further ado, here are the major items that I've put on the radar thus far:

•  2013 U.S. Masters Swimming Spring National Championship
• Indianapolis, Indiana
• May 9-12
• Short Course Yards (SCY) 

• 2013 Pan American Masters Swimming Championships
• Sarasota, Florida
• June 5-13
• Long Course Meters (LCM)

• 2013 Marriott U.S. Masters Swimming Summer National Championship
• Mission Viejo, California
•  August 7-11
• LCM

• Start making runs at the state records in the 50 free, 50 back, and/or 50 fly

I also plan on doing any number of open water swims (i.e. Tiki) and pool swims throughout the year as well.  For the "Big 3" meets above, I told Frank that my goal is to simply "make a statement"  Something like being in the final heat (the fastest) and not in the outside lanes (the slowest).  While that may still be too lofty for the Spring event, I don't see why it would be the case for the Summer event in California.  As for the state records, that will definitely take more time as they are wicked fast!  I don't think that I will be able to take them down this year and that's why I said I would "Start making runs" at them.....Let's see how close I get!

So, while this blog won't be about Ironman training anytime soon, I've still decided to chronical my reemergence into the swimming scene along with any other interesting events (i.e. triathlons [yes, I'm still going to do them!], workouts, meets, rides, etc)