12.31.12 Last Workout of 2012

Today marks the last workout of the year.  I swam today.  It was a 2700 yard swim with alot of intervals.  I did some off the wall things today as well.  Sailboat drill, one armed swimming, Tarzan drill, pull buoy, kickboard, just about everything you can do. I mixed in some speed work too.  My swimming has come a long way this year.  I took about a month off of swimming after Austin or I might have reached 300k yards in the pool.  I ended up with 263,345 yards in the pool or almost 151 miles.  It's really hard to fathom that much distance in the water.  In 2011, I really had some fears in the water.  In 2012, I did not worry about the water and was more concerned with time.  It was a nice transition to go from a position of dread to a position of confidence.  I wish I was a little faster this year but that will come.

12.30.12 Trail Run

Final run of the year.  It was cold again today so Rich and I waited until 11am to leave.  It was about 40 degrees and the wind was blowing a little bit so it seemed really cold.  After about 30 minutes, I started to get a sweat going and felt pretty good.  For trail running, we averaged about 9:58 miles today which is really fast on the Northshore trail.  Didn't seem like we were running that fast but I guess we were moving pretty good today.  We covered about 8.3 miles in around 1 hour and 22 minutes.  I have one day of workout this year and then it will be in the books for 2012.  I think I will look back at this year as very successful and am looking forward to 2013.  If it would warm up just a little bit, that would be great.  I am going back to the bike shop for my official bike fitting tomorrow morning so that will be cool.

http://connect.garmin.com/activity/255919473

12.29.12 Bike Ride

The weather was very cold by Dallas standards this morning in the 20s.  I just don't ride in weather that cold so I chose to wait until this afternoon hoping it would be better.  I left on the bike at about 1:30pm and it was still 39 degrees.  I bundled up and decided to determine what the distance would be after I rode about 30 minutes.  I definitely planned on riding out to the lake and back at a minimum (~26 miles).  I got out to the lake and decided to add on a few more miles through Flower Mound.  The wind seemed to be off and on a little bit.  It was supposed to be 7mph from the NW so I was into the wind going out and with it coming back.  It felt stronger at times but maybe it was just the cold wind.  I did stop at the Marina to check on my chair out in the middle of the lake to see how much the lake has risen after the snow and rain this week.  It was still on dry ground.  I ended up going almost 40 miles in 2 hours and 32 minutes.  It was cold and a little bit of a gut check today to be out there.  I hope the weather will be better tomorrow for my trail run with Rich.

http://connect.garmin.com/activity/255536155

12.28.12

Starting to close in on the end of the year and I'm starting to click off some milestones.  I will have to dedicate another post to the work done this year and what is possible next year.  My wife and I woke up early to get to boot camp this morning.  I have become accustomed to getting up a little late over the past week so it was a little harder than usual to get out of the bed.  We haven't had boot camp this week because of the holidays but it seemed to go really well.  I definitely feel like the extra strength work has been very good for me.  I am getting close to the point where I am going to have to decide how to maintain the strength training combined with the triathlon training.  After boot camp, I rested for a few hours and went to the Aquatic Center to swim.  I had a 2400 yard workout from Jeff that took about 55 minutes to complete.  I was wearing my Alabama hoodie and a girl swimming in one of the lanes gave me a "Roll Tide".  She was going to Alabama right now.  I have been trying to figure out a way to get a Alabama swim cap so I asked if she knew how to get one.  She said her roommate is on the team and offered to send me one.  I gave her my address.  If she sends me one, I will be very happy.  How cool is that?  You never know who your going to meet.

12.27.12

Thursday is tempo run day.  I decided to wait until this afternoon in hopes of running when the weather was warm.  We still have some snow on the ground and I didn't want to hit a patch of ice while running today.  The run plan was a two mile warm up, 1 mile at 8:45, 1 mile at 8:15 and a two mile cool down.  I took a Cherry Lime Roctane gel with me.  I love those when I'm running.  I didn't take any water with me as it was about 40 degrees outside.  My two fast miles were faster than plan by 10 seconds or so.  I felt pretty good and stayed warm.  Pretty good training day to put on some base miles.

http://connect.garmin.com/activity/254958244

12.26.12

Slept in late today since I am on vacation this week.  It was really cold last night and I think the high today was about 30 so all of my work was inside.  Too bad I can't stretch the legs on my Cannondale but there will be plenty of days.  I printed off all of the swim workouts Jeff sent me on Monday.  The one today was 2700 yards.  The clocks were broken at the pool so I have no idea how long the workout was.  I know it was at least an hour since the lifeguards changed shifts at least 3 times.  The plan called for an hour on the bike.  I couldn't get outside so I rode the stationary bike at the Aquatic Center today for an hour.  Treadmills and stationary bikes are brutal.  I hate every minute on them but you gotta do what you gotta do.  It's supposed to be cold the rest of the week but hopefully warm enough to get outside a little.  My daughter has a friend on her college gymnastics team from Colorado coming in tomorrow but I should be able to get all my work in.

Christmas 12.25.12

We had alot to do yesterday getting ready for Christmas so I didn't work out yesterday.  I intended to ride the bike but just didn't get to it.  Things have settled down somewhat so I decided to run today.  We had thunderstorms last night and it was raining hard all morning.  It seemed to lighten up around noon and I checked the weather radar.  The radar said there was a gap in the storm and it should be good for a little while.  I changed clothes and took off.  When I went outside it was a light to moderate drizzle.  About a mile in, the rain was starting to come down pretty hard.  Two miles in the rain turned to sleet.  The wind was blowing at least 20mph and the sleet was stinging my face.  It was about .6 of a mile to my turnaround so I decided to stay with it since the wind would be at my back most of the way back.  After the turnaround, the sleet was mixed with snow.  From about mile 3.5 until I finished it started snowing hard with big flakes.  It was very cool running in the snow, especially on Christmas.  We don't get much snow in Dallas.  I finished today at about 5.3 miles in about 50 minutes.  I think the plan was for an easy 4 miles but I felt like doing the full park run.  I did see a few people out on the park trails today.  It was not for the faint of heart out there today but ended up being fun none the less.

http://connect.garmin.com/activity/254313799

12.23.12

Maiden voyage today on my new TT bike.  Wind seemed to be heavier than yesterday so maybe my plan backfired on flipping workouts today.  I rode out to Argyle and back which is almost 50 miles.  It took right at 3 hours to finish.  The bike really cuts through the wind well and is much more aerodynamic.  My positioning on the bike seems to be more aggressive when not in the aero bars.  I was able to maintain some good pace going uphill.  It's hard to tell but I think I was at least 1-1.5mph faster today on the new bike.  I went over 3000 miles today on the bike for the year.  I should get a few more rides in before the end of the month depending on weather and holiday activities.  Felt pretty good to get in 50 today as I haven't done that in a while.

http://connect.garmin.com/activity/253863003

12.22.12

Flip flopped my workouts this weekend.  Looks like the wind may settle down a little tomorrow and Justin has a group riding tomorrow.  I asked Joe if he could trail run with me today instead of tomorrow.  His plan calls for a long day and a shorter day of running on the weekends.  Joe was cool with switching days too so it all worked out.  I was really tired this morning and overslept a little bit.  Sent Joe a text and let him know I was running late.  We took off about 9am this morning.  It was cold this morning, around 43 at the start.  Probably overdressed a little bit as it seemed to warm up throughout the run.  I wasn't really feeling great all day.  Seemed like every rock and root was finding a way to snag my foot or roll under my feet with alot of slipping and sliding.  I stubbed my big toe on my right foot again on the way out.  I continue to jam the same toe on that foot every few weeks.  Hurts like hell.  On the way back, I got snagged by a sawed off tree on my right foot again and ate it on the trail.  Tough day, I just couldn't find a rhythm and it seemed like the trail was angry and conspiring against me.  Joe logged a milestone for him passing 2,000,000 meters.  Christmas may bog down some training next week but I am going to try and get everything in.  Tomorrow, I will take my new bike out for its first real ride.  I am very excited to see how that goes.

http://connect.garmin.com/activity/253551303

12.21.12

Well, the Mayans were wrong and we are still here so I better keep training.  Wednesday was a boot camp day.  Had a long day at work so I came home and didn't do anything else.  My vacation for the rest of the year started yesterday so I had lots of time on my hands.  I went to the pool yesterday morning.  First time in the water is quite some time.  Felt good to swim again and I really felt strong in the water.  I was turning over 1:40 hundreds really easy.  When I got out of the water, I decided to rest for a few minutes and then run on the treadmill at the Rec Center.  Treadmills suck by the way.  That was a long hour.  I ran 6 miles and then walked the remaining time as a cool down.  I was running 8:57 miles on the treadmill.  I had an appointment at Bicycles Plus at 1pm to look at Triathlon bikes.  JT was going to get a few set up for me to try.  The wind was blowing 25-30 yesterday and is was about 50 degrees.  I rode two bikes.  A Cannondale Slice 4 and a BMC TM02 105.

Cannondale Slice 4:

BMC TM02 105:

I rode each on a 10 mile loop.  Straight into the wind going out and with the wind coming back.  The Cannondale has SRAM Rival components and carbon shifters.  The BMC had Shimano 105s.  The BMC seemed like it had a longer top tube and wasn't quite as comfortable as the Cannondale.  The BMC seemed a little heavy and was harder to manage into the wind and uphill but was pretty damn fast with the wind and downhill.  The shifting was a little clunky with the 105 components.  I run Ultegra on my road bike so I guess it was maybe a little hard to take a step back.  The SRAM shifting was really smooth.  The Cannondale also cut through the wind and was really smooth through the hills.  In the end, I chose the Cannondale.  A better package, fit me better and felt like a rocketship compared to my Trek Madone.  I'm anxious to get some longer mileage on my Cannondale and see how it goes.  JT at the bike shop didn't have time to do the fitting so I'll go back after Christmas sometime and get that done.  I'm very excited about getting a real Tri Bike.  I moved my Mavic Ksyrium SL's over to the Cannondale so I have some excellent wheels on it as well.  Should be fun.

Last, I went to boot camp today.  My knees were a little sore from all of the work I put in yesterday but it went well.  I had my monthly injection for my arthritis this morning so I should start to feel alot better pretty soon with my joints.

12.18.12 Record Setting Day

Today was a very good day.  I didn't really feel any better than usual when I woke up.  It was cold, 39 degrees cold and I don't like that.  I debate mentally what to wear for several minutes.  Don't want to be too warm or too cold.  The battle ensues for several minutes.  I finally get out the door kind of late at around 6:30am.  It's a track run so I should be home in an hour.  The warm up run to the track didn't feel any different than any other day.  It is a slow and easy climb to Coppell Middle School North.  During the warmer months the track is covered with people from the Dallas Athletes and training sessions from the Run On store around the corner.  On a cold 39 degree day, I am the only one at the track.  Peaceful and I feel good about it.  You get the sense that everyone else has given in to the weather and I am making ground on those who don't have the will to get out here.  Probably not true but it makes for a good motivational thought.  Jeff's plan for me today was four 800s at 5k pace today, followed by another 800 where I was to run with high heel form, and finally a 1600 at half marathon pace before running home.  I can't say I felt terrific to start the first 800 and decided not to glance at my watch.  I know it usually takes a pretty good effort to start these intervals below 8:30 pace.  When I hit the lap button on my watch it was 7:43 pace.  I was shocked and thought the time had to be wrong.  I walked for about 30 seconds and then started the second interval.  I felt better on this one and was maintaining good pace.  I finished the second interval at 7:24 pace.  For a while I was close to 7:00 pace.  For the third, I decided to step it up a notch.  I have never run a half mile at sub 7:00 pace.  I didn't know if I would be totally trashed or not.  I ran the first 400 and was really close to 7:00 pace.  I tried to put a strong effort in for the second lap.  Going into the last curve, I was at 6:59.  I sprinted with what I had left and looked at my watch.  6:56 pace.  I couldn't believe it.  I was very happy and had to let out a yell.  No one was there to hear it but it was a very satisfying moment, a ground breaking moment for me.  The kind of moment where you get all tingly inside because you accomplish something that you feel really good about.  I was concerned about the rest of the workout but no bother.  I did the last 800 at 7:29 pace and the last track mile in 8:42.  Amazing how slow 8:42 seems when your running at 7:00 pace.  I have to say the boot camp conditioning with my core has to be paying off.  I have no other explanation.  I am feeling stronger from a core perspective and the boot camp sessions are not leaving me as tired and sore as they did at first.  Bottom line, do not ignore core strength conditioning.  I will have to see if the improvement continues.

http://connect.garmin.com/activity/252693780

Monday 12.17.12

Yesterday was trail run day on the Northshore trail at Lake Grapevine.  The Matrix was back from literally circling the globe the past few weeks.  He is fast when he turns it on.  We met at Joe's house and took off at the regular winter time, 8am.  The weather was a little cool (low 50s).  Decided to go without gloves and arm warmers.  Good decision as I warmed up pretty fast.  Joe wanted to do a little extra mileage.  Rich and I ran to the chair in what is usually the middle of the lake.  We had some rain on Saturday so I was hoping the chair might be close to underwater.  No such luck.  The chair had a few new friends gathered up next to it.  I should take my phone and get a picture every Sunday.  Rich and I walked around a little bit and then decided to go and meet Joe on his return.  We found him about a .25 mile in or so.  We ran the return route on the one way back.  That trail is fairly new and really rocky and steep.  It is hard.  We were about .75 miles from the trail head and Rich asked me to pick it up and really go.  He was behind me.  I figured he might be a little out of shape after traveling for the past few weeks and took off.  I really put the hammer down and tried to drop him.  Every time I thought there was a gap, I would hear the pounding of his footsteps behind me.  We were doing close to 7 minute mile pace for brief periods of time.  When we hit the trail head, I was really spent.  It was fun going that fast but it was tough.  Nice change of pace.  It's always much more fun running with Rich and Joe.  Good times.

http://connect.garmin.com/activity/252240595

Today was boot camp day.  Really tough today.  Lots of ab and core work.  I sprained my thumb doing burpees but was able to fight through it and finish.  It was a tough boot camp day.  My last day of work for the year is on Wednesday.  I am going to ramp the training up while I'm off.  Thursday, I'm going to ride some triathlon bikes at Bikes Plus.  I'm looking forward to that.

Saturday 12.15.12

Tough week for training this week.  I went to boot camp on Monday and ran on Tuesday.  I had to work on Tuesday night and did not get home until about 3pm on Wednesday.  I was too tired to do anything.  The weather was in the 20s on Thursday morning.  I was still pretty tired and decided not to run.  I forgot my son had a hockey game on Thursday night.  No matter, I was beat and probably would not have run anyway.  Friday, I went to boot camp and tried to get back on track.  Today, I rode the bike.  The wind was heavy with gusts to 30 per the news this morning.  There were some times where fighting the wind was very difficult.  I took a 46 mile route around the airport and through Irving back to Coppell hoping to get some wind at my back on the way home.  There are some pretty steep hills in Valley Ranch and they were all straight into the wind.  Tough day for a ride but it was good to get back in action again.

http://connect.garmin.com/activity/251993493

Sunday 12.9.12

Me and Joe again today for the Sunday trail run.  Matrix is somewhere in India this week.  We ran to the chair at the lake bottom and back.  It was about the same route as last week.  We took the more difficult return route today.  The one way back to the trailhead is really rocky and steep in sections.  I felt ok for the first half of the run but didn't really have it on the return trip home.  There will be days like this.  The weather was great for December.  It was in the sixties this morning.  A little humid but the run was really nice.  We covered right at 8 miles in one hour and 37 minutes.  Didn't really push the pace too much and kept it comfortable.  I am at almost 860 miles running for the year.  Looks like 900 is in reach for the year.

http://connect.garmin.com/activity/250570331

Saturday 12.8.12

I woke up today and decided to wait until about 9am to head out for my ride.  The weather was a little cool (50s) and the wind was about 5mph out of the north.  It didn't look like the wind would strengthen during the morning so I gave the sun a little time to warm.  Plan called for 2-3 hours this morning.  I chose a route out to Argyle and back.  I should have headed into the wind on the way out and had it at my back coming home.  Didn't seem to work that way.  It was blowing in my face on the northerly route on the way out.  However, the wind seemed to shift to the East on the way home.  It wasn't very strong so it wasn't much of a problem.  Legs felt pretty good today considering boot camp yesterday consisted of leg work and core.  I thought my legs may have been a little dead today but that really wasn't the case.  Covered 46.2 miles in an hour and 52 minutes so my time was just about right.  Haven't been out to Argyle in a while so it was nice to get out in the country again today.

http://connect.garmin.com/activity/250244174

Thursday 12.6.12

I guess I'm on the every other day plan for posts.  The mornings I do boot camp aren't very exciting so I have been skipping those days from a blogging perspective.  Don't get me wrong, the boot camp is starting to go well and I feel ok after each workout.  In fact, there may some resemblence of a muscle making an appearance on my arms soon.  This morning was about running.  Jeff wanted me to do a Tempo run which is specific times to meet that vary.  He gave me times that were a little faster today so that was interesting.  I also took a completely different route than the one I usually use for my 6 mile runs.  They opened Deforest Road on the other side of MacArthur so I ran up Deforest and worked my way through the neighborhood over there before jumping back on the familiar Parkway route, through the park and then home.  Ended up at slightly over 6 miles so my guessing was spot on.  Running a new route in the dark was challenging.  It was hard to make out the street signs at night and I am not real familiar with the roads in that neighborhood.  The workout was supposed to be a warm up mile, 9:00 mile, 8:40 mile, 8:20 mile, 8:50 mile and a cool down mile.  I couldn't remember all of this when I left so I was just winging it.  I knew I was supposed to be in the 8s.  It has been a while since I pushed the pace so I went ahead and took some liberties here today and stretched it out a bit.  My pacing for the morning was 9:36, 8:30, 8:32, 8:30, 8:34, 8:50.  Kind of close.  I never got to 8:20 but I pretty much stayed consistent in the 8:30 range.  I haven't lost too much fitness in November.  I haven't logged the miles or sustained the same hours of workouts each week so I am fairly happy with the run today.  I hope I'm not trashed for tomorrow's boot camp.

http://connect.garmin.com/activity/249801602

Tuesday 12.4.12

Track day.  It was pretty nice for running this morning.  I think it was mid 50s outside.  It was dark when I left this morning and I was wearing shorts and a tech shirt.  It was a little cool for a half hour or so and then I warmed up and felt good.  I did the usual 1.5 mile run to the track and back home.  Jeff had me doing something a little unusual today.  Once I got to the track, I was to do 10 400s.  The odds were to be done with my shin parallel to the ground when my leg was moving forward.  The evens were normal running.  Definitely felt strange doing the odd sets and I can't imagine what I looked like from a distance.  I'm kind of like Ron Burgundy and the teleprompter, if Jeff says do it then I am on it.  I'm sure there is method to the madness and it has been working all year.  I'm starting to miss the pool a little bit.  I feel like I should be in there working so it's been a little hard mentally to not go to the pool.  Boot camp tomorrow.

http://connect.garmin.com/activity/249208473

Sunday 12.2.12

Been a few days since my last post.  It's been a pretty good weekend.  Alabama defeated the Georgia Bulldogs to move on to the National Championship in Miami.  After a win, several of my friends from college text during the game since we are all over the country and have something we dub the Cup of Victory.  Here is mine, full of Corona, after the game last night:

As for training, Friday was boot camp day.  I am finally to the point where I don't feel terrible after boot camp conditioning. 

Saturday, I rode my bike with Justin.  We rode out to the Whitehouse and back.  Right around 42 miles and we were gone for about 2 hours and 40 minutes.  The wind was 10-15 from the south.  We were pretty fast on the way out and our time back into the wind was pretty good too.  For all the people who moan and complain about the Texas summer, December with 70 degree sunny weather does not suck.

http://connect.garmin.com/activity/248304275

Today, Joe and I went on our usual Sunday trail run on the Northshore trail.  Our other running compadre, Rich the "Matrix", was out of the country somewhere on the way to Australia.  Last report had him in South Korea.  We did 8.5 miles today in an hour and 45 minutes.  Weather was great.  Sunny and 70 degrees with less humidity than yesterday.  Awesome. 

http://connect.garmin.com/activity/248659219

I brought my phone today to get some pictures of the lake.  We haven't been getting any rain and the lake level is really down.  Here I am sitting in some chair that was sitting at the bottom of the lake a few months ago:

This is some old make shift boat ramp that isn't used anymore.  The boats at the Twin Coves Marina in the background are about to hit bottom.

This whole area here is usually completely underwater.

Thursday 11.27.12

Yesterday morning was boot camp.  For the first time, I didn't feel like I had been hit by a truck after the workout.  Hopefully, my body is adapting and I am building some strength along the way.  Today, I ran to the track to run.  Jeff gave me a different track plan.  It was alot of agility work to be done as sort of an injury insurance.  It is a mile and a half to the track.  When I got there, the agility stuff was perfomed on the straights and I would run the corners.  The first 400 was lateral running without crossing feet, the second 400 was lateral with crossovers, a 800 run, 400 with high knees, 400 with heel kicks, and then the mile and a half home.  Times were obviously slow due to the agility work.  It was very cold this morning.  40 with a wind chill to 29.  Bummer but I was able to dress warmly enough so it wasn't too bad.

http://connect.garmin.com/activity/247270143

Sunday 11.25.12

Back to trail running today.  Met Joe and the Matrix and we took off for an 8 mile trail run this morning at 8am.  Weather was a little on the cool side to start and changed to my running tights.  I don't like being cold.  It was great by the time we finished.  I haven't run the Northshore trail in quite a few weeks so it was great to get back out there again.  The lake level is really down at Lake Grapevine.  Close to the turnaround we took a trail down to what is normally the lakes edge.  Instead we walked around where there is usually water.  If you look at my Garmin, it looks like we are running in the water.  I should of had my phone with me to get some pictures.  We really need some rain in the worst way.  I felt really good today despite the third day of running in the last four.  Took a few gels with me and two small bottles of water.  I probably could have used a third for an hour and a half run.  We talked about doing the Cross Timbers trail race in February.  I'll have to check into that today.

http://connect.garmin.com/activity/246655685

Saturday 11.24.12

Busy day today.  I rode the bike this morning and we headed to the Coppell High School playoff game and then came home to watch Alabama take apart Auburn.  Seems like every Saturday for the past three weeks has been cold, like 40 degree cold.  Light winds and sunny but I hate cold.  I made the best of it and knocked out 31 miles in 2 hours.  Jeff wanted me to take it easy and go slow today so that is what I did.  I guess there is a method to the madness so I'll keep doing what he tells me to do.  Tomorrow I'm trail running the Joe and Matrix.  Should be fun to get back to running with those guys.

http://connect.garmin.com/activity/246425325

Friday 11.23.12

Nice to have a weekday off from work.  I was able to sleep in after the Thanksgiving road trip and let the weather warm up a little.  I rarely run two straight days but Jeff had it in the plan this week.  It was supposed to be an easy 5 miles today.  My hamstrings were a little tender this morning so I decided to keep it low key.  After the first mile, I was warm and everything felt good.  I dialed back the pace from yesterday and kept it comfortable.  It was nice running through the park today.  I covered 5.37 miles in 51:44 translating to 9:38 miles.  Nice day for late November.

http://connect.garmin.com/activity/245996565

Thanksgiving 11.22.12

It's Thanksgiving and our family is on a road trip today.  My mom is coming to my house this morning, we leave for my dad's this afternoon and then make one last trek to see my wife's mom and dad.  I couldn't do a Turkey Trot because of all of the traveling today so I ran 5.4 miles in Coppell through the park and averaged about 8:55 miles.  Lots of people out and about today.  Weather was great.  60 degrees and sunny.  Very nice.  My daughter came in from college last night so I am very thankful for getting to see her on this holiday.  It's been a good year for me on a lot of levels.  I am looking forward to next year.

http://connect.garmin.com/activity/245695649

Wednesday 11.21.12

I took Monday off completely.  The boot camp instructor was sick and I was kind of happy about that.  I think I needed another rest day.  I was supposed to go to the track and work out yesterday but it just wasn't in the cards.  I had to be at work around 5am and my son had a hockey game last night.  I decided to skip yesterday.  I feel guilty about it but what are you going to do.  I went to boot camp this morning.  Really hard today.  My soreness was pretty much gone.  My legs felt good but my upper body was still pretty fatigued from the work last week.  I am supposed to ride the bike today as well.  Hopefully, I can bail out of work early today and get some mileage in before dark.  My daughter is coming home from college tonight so we are looking forward to that.  I am supposed to run tomorrow but it will be tough.  We have three thanksgivings to manage tomorrow so I guess it will be an early morning run before all of the festivities begin.  I was hoping to do the Dallas turkey trot again but not this year.

Sunday 11.18.12

I slept in late today.  It was cold this morning so I decided to wait on warmer temps to run.  The Cowboys were playing like crap so I decided to go run towards the end of the second quarter.  I was going to do about 60 minutes today so I took a 6.25 mile route around Coppell.  I took a Cherry Lime gel with me but didn't take any water.  I think the air temp was about 62.  Good running weather.  I'm still a little sore from boot camp so I ran a nice, comfortable pace.  This time of year it's about maintenance and base miles.

Saturday 11.17.12

Yesterday, I went to boot camp at 6am.  That was not great.  After the Thursday workout and run, I was as sore as I have ever been.  My body was a wreck.  I fought through the boot camp.  Mostly lower body work.  Despite the work, I wasn't as sore in the afternoon and evening as I was the day before.  This morning, I woke up early and left the house for a 2 hour bike ride.  I was still pretty sore but I quickly figured out the muscles I use for riding my bike were not affected as badly.  I guess most of the work at boot camp is working muscles I don't generally use during triathlon training.  It was very cold this morning.  It was about 40 degrees when I left.  For the first 30 minutes, I thought my fingers were going to get frostbite and fall off.  They finally warmed up but my feet started giving me problems at about the one hour mark.  Not a great day for riding the bike.  I probably would have put another hour in but we had tickets for the Coppell/MacArthur playoff game today at the Death Star at 11am so I had to cut it short.  I'll be running tomorrow for an hour.  I don't think it will be very fast and I'll have to see how my body responds to the training I have been doing this week.

http://connect.garmin.com/activity/244282131

Thursday 11.15.12

I am really sore today.  I started boot camp with my wife yesterday morning.  Jeff sent me workouts for the week that included alot of strength type work as well.  The boot camp was good for my core and upper body.  My legs are in pretty good shape.  This morning, Jeff had me doing more planks, some agility, and a 3 mile run.  I am really feeling it after all of that.  Boot camp is tomorrow morning and it probably won't be pleasant.  It should be fine after my body adapts to this new schedule.  I think I will stay with this for next few months.  We will see how it works out.

http://connect.garmin.com/activity/243521039

Tuesday 11.13.12

Took the day off yesterday.  I was going to swim last night but I had to work late.  No big deal, Jeff wants me to dial back the workouts and not burn out.  I think I'll mix things up a bit for the next few months.  Tonight I ran 4.25 miles.  Took it easy and averaged about 9:23 miles.  Tomorrow morning I am going to boot camp with my wife and see how that goes.  Should be interesting.

http://connect.garmin.com/activity/243156346

Sunday 11.11.12

Slept in a little late today.  I got up early to help Joe out with his 50K race on the Northshore trail at Lake Grapevine yesterday.  The wind was really blowing so I didn't miss taking the day off from the bike.  It gave me another much needed rest day for my legs.  Here's a picture of me and Joe before his race started yesterday:

Our other trail running compadre, Rich "Matrix" Wessels, was also helping out with the race so I grabbed a picture of him and Joe too.

It was fun helping Joe out on Saturday.  For me, I did get a run in this morning before the rain and the cold front hit.  I have a four mile route that I had intended to take today.  Earlier in the week, Jeff wanted me to keep my runs to about 3 miles.  I felt pretty good so I extended today's run to 5.25 miles.  It took about 47 minutes which is an 8:54/mile pace.  I could feel my strength coming back a little today which was nice to see.  I think it's time to dial up the distances this week.  The bike will be tough to work in with the early sunsets.  I will have to do most of that non-weekend work on the stationary bike.

http://connect.garmin.com/activity/242354548

Friday 11.9.12

Forgot to post yesterday.  It was really busy.  I ran yesterday morning.  Jeff didn't want me to do more than 3 miles.  I have a route that is 3.3 miles so I decided to do that.  Yes, it's a little long.  I steadily got faster as the distance increased.  I went 9:02 for the first mile, 8:40 for the second mile, 8:38 for the third mile and was at 8:00 pace for the final .3.  I felt pretty good and the milage was easy.  I have a little IT band pain in my right hip.  It was there in the first mile and then subsided.  My left knee has been a little tender for the past few days as well.  I don't think it's anything serious.

http://connect.garmin.com/activity/241347808

I swam this morning.  I don't really have a plan this week so I pulled one of the longer swims from earlier in the month.  I got a late start today and skipped the cool down 100 yards.  Swim yardage ended up being 2600 for the day.  Back to doing some kickboard work.  I can tell there is still some leg fatigue after the race.  I got mixed up and did some of the wrong workout today.  Nice job.  No big deal.  I adapted and moved on.

I went to REI yesterday and diversified my nutrition.  I bought honey stingers but left out the Ginsting variety.  It still makes my stomach turn to think about those after the race.  I bought some GU including the Cherry Lime since that tasted so good in Austin.  Who knew?  I also bought some Shot Blocks.  I intend on mixing up the nutrition this winter and spring.

Tomorrow morning my trail running brother Joe is doing the Rockledge Ultra race.  I am going to help crew him for the race so I may take tomorrow off.  I could probably still use some rest.  I'm not all the way back yet.  Should be fun to help him out.  The Matrix is going to man a few stations as well.  Joe doing 30 miles tomorrow.  The terrain is familiar since it our home turf for trail running.

http://www.nttr.org/rumble/

Wednesday 11.7.12

I woke up this morning and really didn't know what to do.  I don't really have a plan for this week.  Wednesday is usually a swim day but I did that yesterday.  I wanted to try and get back on schedule so I decided to go to the Aquatic Center and either row or ride the stationary bike.  The Aquatic Center has spin cycles upstairs so I decided to go up there and see if anyone was in the spin room.  No one was there and a few minutes after I got there a woman named Sonya came in wanting to do the same thing.  We rode together for about 65 minutes.  She said the spin teacher gets a little bent if someone is in there using the spin cycles outside of class.  At 6:30am, I guess no one was around to care.  After I got to work, Jeff sent me an email and wanted me to take it easy this week.  He thought my 6 mile run was too much and I should stick to no more than 3 mile runs this week.  My body needs some time to heal.  I agree as it was a little painful.  I will dial that back slightly for my run tomorrow.

Tuesday 11.6.12

Enough of sitting around and doing nothing for the past week.  I did go out of town to see my daughter at college this past weekend, so I hadn't really planned on much training until this week.  Last night, I ran 6.15 miles in about 57 minutes.  I averaged 9:20 miles and didn't really push the pace too much.  My legs were still a little fatigued but I was never really winded from a cardiovascular standpoint.  I guess it will take a little time to fully recover from the race.  This morning I swam 2200 yards in the pool.  My legs were still feeling a little tired from the run last night but my pace was really good in the pool today.  I feel like myself in the pool.  I am on a quest for 300,000 yards before the end of the year.  Should be doable.  After swimming, I went to vote.  The polls opened at 7am and I got there at about 7:15.  Took about an hour to vote but I got it all done today.  My buddy Joe is doing an Ultra Run this weekend and I need to see about helping him out on Saturday.  That should be interesting as I have never seen one of these races in action.  I have started looking for the next big race in 2013 but haven't decided on anything as of yet.

Wednesday 10.31.12

Back at it.....slowly.  Today, I went for a run.  Three miles and lasted about 30 minutes.  Yesterday, I would have told you to get lost.  I seem to be lost for the past few days.  Waking up at 5am and not doing anything.  Once my feet hit the floor, there is a steady reminder of why I need the time off.  I only averaged about 10 minute miles today.  Slow and steady.  Jeff wants me to take it easy for about another week and I should be feeling more normal again.  Good to see Andy Brown park again today from my Asics Gel Cumulus shoes.

Ironman Austin Race Recap

. 
Day Before the Race:  Check in went pretty fast despite the horror stories of how long the lines can be.  I had to sign a bunch of releases saying I wouldn't sue anyone if I died.  Picked up my race stickers, timing chip, and race t-shirt.  It was the same as some races and completely different because it's an ironman race.  They shuttle you out of the pickup area into the ironman store.  You gotta load up on some stuff there.  I bought a tri jersey, bike jersey, bike shorts, some car stickers, and a few things for Patty and Lance.  They got an Ironman Support Crew t-shirt and a few other things.  Got stung at the register but it's worth it.  Walked around the expo for awhile checking out the stuff for sale.  They give you bags to put your gear in.  We went back to the truck and sorted all of my stuff into bike gear and run gear bags.  I went to the T2 transition area and hung my bag on my designated rack position.  I was on the very end of the aisle which was really cool.  There is lots of room to work with on the end.  After dropping the run gear, we had to drive to the lake where the T1 transition area was located.  I unloaded my bike and bike gear bag and put everything in the transition area.  My spot would be tougher to find and there wasn't much room to manuever in there.  My bike gear back was really packed.  It was going to be cold and I loaded up several layer options depending on the weather.  There were lots of stickers in the grass and someone was letting everyone know to carry your bike and check the tires for stickers.  Good thing I checked, there were alot of thorns in my tires.  After dropping the bike, we drove the bike course.  Lots of rolling hills but it was not any different than my rides through Argyle and Bartonville.  The roads were really bad in spots and there was some chipseal to deal with.  More than anything, it was really windy on Saturday from the north but things were supposed to calm down for the race.  We got some BBQ at a little hole in the wall place and then headed back to the hotel.  I rested for a few hours and then Patty and I went to Texas Land and Cattle for dinner at 5pm.  Jeff suggested I finish dinner by 5 or 6.  I had steak and a baked sweet potato.  Protein and carbs.  Alabama was on TV at 7:45 and I watched about half the game and then fell asleep.  I did not sleep well at all.  The hotel was having a halloween party and drunks were roaming the halls.  I don't think it would have mattered.  I was pretty nervous.

RACE DAY:  I finally fell asleep where you sleep hard at 2am and woke up at 4:45.  I intended to be up by 4:30.  Jeff said to try and get about 3 Clif bars in my system.  I was only able to eat one.  My stomach was not willing to take food in.  I took my arthritis medication along with a potassium pill.  Anyone that races understands the importance of emptying your system.  I tried to get that done as well.  We left for the race site at about 5:30am.  It was about 40 degrees outside and fairly calm winds.  We had to park at the expo center where T2 was located and the finish at the arena.  I went to the portolet one more time and we had to catch a bus to the lake.  They give you a morning bag that includes dry clothes and whatever you need after the race.  I thought we dropped that at the T2 area but they said to take it to the lake.  We caught the bus and I rode next to a guy from Dallas who was 63 and doing his first HIM as well.  Nice guy.  Once we got to the lake and unloaded, I checked my bike tires one more time and then put my two bottles of Accelerade on the bike.  I was wearing my triathlon shorts and a hoodie.  It was really cold.  Patty and Lance grabbed a few breakfast burritos.  The smell of the grease and the eggs was making me sick so we had to find somewhere to go.  Eventually, we found a group of people holed up in the back of a truck like a bunch of hobos.  It was out of the wind and warmer than standing outside.  I got into my wetsuit in the truck.  Here I am inside the truck:

My stomach was a nervous wreck and I made one more run to the bathroom and then headed to the lake.  I found my group in our flourescent green caps.  We were set to start at 7:45.

 



I didn't have shoes on and my feet were going numb waiting to get in the water.  You have to go through a specific gate to get in the water and have your timing chip register.  Everyone was really wanting to get in the water.  The water temperature was 71 degrees.  Typically, 71 degree water is cold.  When it is 40 degrees outside, the water felt awesome.  Everyone was so happy when we got in the water.  The sun had just come up and you couldn't see the red buoy where you turn from the water.  It was just a long string of yellow buoys.  There were about 150-175 in my wave.  It was all of the 45-49 year old men.  The guys around me were all really cool.  I lined up close to the front but on the right, farthest away from the buoys.  I figured most of the really fast guys would go there and I would stay outside hoping to find clean water and stay out of the washing machine.  This was the most civil start to any race I have done.  I put my head down and started swimming.  All of the buoys were on my left.  I have a tendency to vere to the right.  I sighted every 20 strokes or so.  I used the kayaks to sight.  I breathe to the right so I wasn't watching the buoys at all.  I definitely added distance to my swim by doing it this way, but I stayed away from people for the most part.  It seemed like the first red buoy was never going to come.  Right before I got to the first turn, I started picking up quite a few red hats from the wave before mine.  It was a little crowded from the first to second turn.  I was passing lots of people.  Once I hit the second red buoy, it was time to head for home.  The sun was behind me so I could see the shore clearly.  I passed a few Lt. Blue caps which were two waves ahead of me on the last leg.  I got passed by a few people in the wave behind me in the last few hundred yards.  I was making pretty good time by my standard.  It was a little hard to find the swim exit but I got out ok.  My legs were a little wobbly.  One of the volunteers unzipped my wetsuit for me and I headed to the wetsuit strippers.  The guy pulled the wetsuit off my legs and I immediately cramped in my right hamstring.  Not what I really expected and I was definitely worried about it getting on the bike.  By the time I got to my bike I could not feel my feet at all.  They were numb.  I decided to put everything I had in the bag on.  I hate being cold and I wasn't all the interested in transition times, I just wanted to be comfortable.

Minding the thorns in the ground, I carried my bike to the road.  I think I was in transition for about 10 minutes.  Some hard core guys were not putting much on, but if they wanted to suffer so be it.  The winds had actually picked up alot.  It had to be blowing 10-15 from the north.  Another reason to be warm.  I hit the mount line and it was on.

When the wind blows, it feels like you fight it, no matter which direction you travel.  Jeff cautioned me to conserve energy on the ride and resist the temptation to stay with people who would be passing me.  The first thing I did was have a gel and started drinking the accelerade.  I was worried about the hamstring cramp.  I could have ridden much faster but I was conservative.  It was hard to do.  I rolled through the first aid station and didn't need anything yet.  Jeff asked me to take a gel every 25 minutes, and I stayed right on that plan for the entire ride.  I took a bottle of water at the second aid station and threw away one of my bottles.  The mess at these aid stations is really hard to vision unless you are there.  They only had water and Ironman Perform.  I haven't trained with Ironman Perform so I didn't have any.  I drank the second bottle of Accelerade and traded the water for an Ironman Perform at the next aid station.  I drank a little of that stuff but it sucked.  At about 30-40 miles, things really bogged from a mental perspective.  I started doing calculations in my mind about how far and how long.  Dumb stuff like that.  Things that provide no benefit to the ride.  I also started to get sick of eating honey stingers.  Eating that often was starting to make me dread every 25 minutes, which was good and bad.  Instead of worrying about how far I had to go, I was more concerned with how long until the next gel.  The Ginsting variety was killing me.  Vanilla was good and my pomegranate was gone early.  The Gold was ok too.  The other odd thing was the consistency.  In the cold weather, it was thicker like a GU instead of a stinger.  The last rest stop was at about mile 48.  I had to stop and pee.  Just couldn't make it until T2.  One bonus of stopping was getting a GU.  They had some Roctane there and it really boosted my spirits to not have to eat another stinger.  I was very happy.  It was a steady climb into the wind back to the expo center.  They put us on circuitous route back to T2.  Every time you thought you were close, there was another twist and turn.  I could see the runners and we passed a section of the run course on the way in.  I was very happy to get off that bike.  My run bag was the farthest away as you can get but I was right next to the run out.  Patty and Lance were right next to my rack spot so it was good to see them again.  My mind wasn't exactly right so they were able to help me get out of my bike gear.  I forgot a few things and they were able to help me.

676 is me so I am on the end of the rack.  Here are some shots of me getting out of my bike gear.  Lots of layers.

Transformation into a runner was complete.  I was ready to roll.  I had to clean up my stuff and put it back in the bag first.

On the way out they had people ready to lather you up with sunscreen.  Good thing as my face was getting sunburned and I was looking at a couple hours on the road running.

Out on the road now on my first lap of three.  There were alot of people lining the barrier close to the arena.  Really cool.  Your name is on your number so many are calling you by name.  Once I hit the first hill, my stomach felt a little funky.  I dove into one of the portolets for a minute.  Nothing there, it was just my gut starting to ache from the effort.  Jeff wanted me to take the first lap very slow and see how I felt from there.  I took his advice.  I had intended on running five minutes and walking one minute until the first lap was complete.  However, my pace was slow and I didn't feel like walking so I didn't.  I had honey stingers with me but I couldn't bear the thought of opening one.  I did walk through the aid stations and drank water.  I was careful to get water in my system.  I didn't want a melt down like the race in Waco.  The aid stations had GU.  Thank god.  The aid stations were almost every mile.  I figured I was running about 10 minute miles so I would eat a GU every 3 miles and water every mile.  The first loop really hurt alot.  When I entered the run course, alot of the faster people were on the course and I was getting passed alot.  It was a little defeating but I had to stay within myself and run the way I needed to.  When I reached the arena I was looking for Lance and Patty.  They asked me how I was doing and I told them it hurt alot.  Seeing all of the people at the barriers by the arena was nice.  Everyone was yelling and it gives you a little boost.  Here I am on the first lap:

After I cleared the barriers and started the second lap, a funny thing happened.  I settled in nicely and got into a very good rhythm.  I didn't really hurt that bad and I was turning 9:00-9:30 miles.  I kept the gel plan and water plan in motion.  I started to get a cramp in my calf coming up the big hills on the second lap.  At that point, I decided to drink water and Gatorade at every stop.  The second lap was definitely good.  I was holding pace with everyone out there and was starting to pass quite a few people.  Since everyone follows the same route coming and going, there are certain people that stick in your memory and you see them twice per loop.  Strange as to who sticks out in your mind and who doesn't.  When I got back to the arena, there was this tall guy in a green wig, green cape and a green speedo giving out performance enhancing hugs.  He was busy on my second lap but I was definitely getting one on my last lap into the arena.  I knew where Patty and Lance were from my first lap but I definitely needed to see them again and was looking all over for them.  They were in the same place, of course.  Here is a few shots of me on the second lap.

As I started the third lap, I knew I was going to make it.  My stomach hurt deep down.  I have never really felt like that.  I was not going to stop and walk.  Never, at this point.  I was going to fight through it.  I was drinking water and Gatorade.  Pouring water on my head and eating GU.  I stuck to the ones with the Cherry Lime.  It was really good for some reason.  When you hit the park on the run, you run some jeep trails.  There is a section that looks like the turn around, but it isn't.  This was definitely painful on the third lap.  Right about there, I really started to hurt alot.  The signs mark each mile.  I remember seeing the 8 mile marker but not the 9th.  I couldn't remember where I was for awhile.  There were alot of people walking or going slow at this point.  I was passing people at a pretty good pace.  I was hoping to see a mile sign and looking at my watch to calculate the remaining distance.  I pretty much skipped the last two aid stations.  I wanted this over.  In the 12th mile there are two very large uphill climbs.  I knew once I topped the last one, it was in the bag.  My last mile was slow (probably 11 minutes) and mile 12 took alot out of me.  I thought about what it would be like to go into the arena.  It made me choke up a little bit and I had to get control of myself.  It was important that I finish this right.  I thought I had a chance at 6:15:00 at one point.  That was gone but 6:30:00 was a reality.  In mile 13, I didn't really care.  I got a hug from performance enhancing hug guy.  Felt great and I wish I had a picture of that.  It was really nice to stay to the right and go to the arena instead of going left.  I went right and looped around to the back of the arena.  I could see the big Ironman arch with the time on it.  I thought about this alot over the past 8 months.  I slowed up a little to find a spot where I would be by myself going across the line.  Once I entered the arena, I heard the PA guy announce my name.

My watch said around 6:25 but my race time was 6:34:23.  Maybe my autopause was enabled for some reason or maybe I was just seeing things.  Doesn't really matter.  I was very happy and the time was irrelevant.  The people at the finish were very cool.  I got a finishers medal, a headsweat hat, and one of those space age looking blankets.  They work by the way. 

I felt like Rocky looking for Adrienne after the race.  I was looking for Patty and Lance and couldn't find them.  Suddenly, I turned around and there they were.  It was great to get a hug from them.  I went to get a BBQ sandwich but was barely able to eat it.  My jaws would cramp up when I took a bite.  It took awhile to gather everything up and get out of there.  It was real painful walking everywhere.  When we were finally able to get in the truck and leave, it was a big relief.  I had enough forethought to bring a trash bag, in case I had to throw up on the way home.  I didn't need it though.  I checked my phone about halfway home.  It was great to get the texts, phone calls and facebook posts from everyone.  It is a solitary sport but you can't really do this on your own.  It truly takes alot of help from many people to do this kind of thing.  You have to dedicate your heart and soul to many months of training to do this right.  I learned a lot from this.  I don't know where I go from here.  I'll probably do another half for sure.  I don't know about a full.  Jeff says you need a solid 9 months to adequately train for a full.  I'm not really going to concern myself with that right now.  I will take a full week off.  I woke up at 5:00am just like every day but I wasn't moving today.  In the end, it was a great experience.  You learn alot about yourself in something like this.  Character isn't built when things are going good.  Character is built when you have to react to times of crisis.  It is the true measure of what you are about.  I feel great about me today.  I planned, prepared, and fought through this.  I had alot help and it is important to honor those that help you along the way.  I took an old white bracelet I received at a race somewhere.  I turned it over and wrote the names of my family and friends that helped me get ready for this.  I posted it on facebook and looked at it alot during the run.  I reminded myself to not let them down even though they would be ok with the outcome, no matter how it ended.  Anything that gives you motivation is a good thing.  So one last thank you to my wife Patty, my daughter Meghan, my son Lance, my triathlon sensei Jeff, my neighbor Justin, my Northshore running buddies Joe and the Matrix.  Their names were all on here.  I had one other bracelet that Joe gave me when his wife was battling breast cancer.  There is probably nothing tougher than battling cancer and that is motivation all by itself.  So, I carry Joe's wife Kim with me as well.  This is nothing compared to what she has gone through.  The only bad thing about today is giving back my race wheels.  They are so bad ass!

Sunday 10.28.12

Race Day!  Just got home from Austin.  Finished in about 6 hours and 30 minutes.  I need to assemble my thoughts and write out a proper accounting of the days activities tomorrow.  For now, I am beat up and tired.  Need to go to bed.

Friday 10.26.12

2 days to go.......Last day in Dallas.  We are leaving this afternoon when my son gets home from school.  I swam a short 1600 yard today.  Felt really good.  All of my 100s were about 1:50 pace.  It is cold today and is getting colder.  After meeting with Jeff yesterday, he suggested using today for decision making on what to wear on the ride.  I rode easy for about an hour.  Tight on the legs, foot warmers, arm warmers, and a bike jacket.  My T1 time is going to be brutal.  I think I have dialed in a good plan.  It was 50 degrees this morning and very windy.  It will be cold in Austin but not as windy.  I checked the weather and the low on Sunday morning is going to be 38.  I hate cold weather.  A real test to my will.  The last workout is complete and now it's time to race.  I will spend most of the day tomorrow getting my bike and myself checked in.  I will have to see what kind of cool stuff they have in the Ironman store.  I'm sure I'll spend a little there.  The weather has me a little more freaked out than before.  I wonder if they would consider delaying the start for about an hour or so.  Probably not.  I will try to make a few more posts before the race.  If you have interest in tracking my progress, you can to go to ironman.com.  In the upper right hand corner is a Athlete Tracker, click on that and you can find me by name or bib number.  I am number 676.  Should be interesting.

Thursday 10.25.12

3 days to go.......This marked my last training run before the race.  I thought about that alot this morning.  All of the early days, running around in the dark avoiding busted concrete, mud on sidewalks, dogs, etc.  It's truly been a long road.  It was an easy 4 miles today with four 1 minute hard efforts.  I guess it didn't quite seem effortless but I think the weight of what lies ahead is putting stress on me.  My body was fine.  I didn't hurt and my aerobic fitness was good.  I tried to think about what it would be like trying to finish those 13.1 miles on Sunday.  It's really hard to know without having done this before.  We will leave for Austin tomorrow.  I will swim in the morning and maybe do a short ride before leaving.  I was hoping to get to Austin in time for check in but that may not be possible.  I will try to check in with some pictures.  I am meeting with Jeff this afternoon to go over my race strategy.  I don't know if Jeff is going to Austin or not.  It would be cool if he could be there for this.  Ironman.com has an athlete tracker so anyone who wants to follow me can do so there.

http://connect.garmin.com/activity/236899093

Wednesday 10.24.12

4 days to go........The time is clicking by really fast.  I'm having weird dreams.  I dreamed after the swim, I started the run and skipped the bike.  After about a mile or two, I realized my mistake and started back to transition.  A golf cart gave me a ride and they wouldn't let me get my bike because they thought I was cheating.  Strange dreams indeed.  Today, I had a 2200 yard swim this morning.  No kickboard.  Just swimming and a few sets with the pull buoy.  I felt a little tight at first and then loosened up.  May be the nerves of the impending event.  This evening I rode my bike.  I have been looking forward to getting on the bike with my race wheels.  It looks awesome and it is faster.  Once you get up to speed, it's easier to maintain that speed.  The brakes are different.  Not as much play so that will be different, kind of like driving a different car.  The bike has a little more chatter in the frame and the geometry seems a little different.  I don't think it will be a problem at all.  I have three more workouts until the race.  I found out Chris McCormack is going to be in Austin for the race.  It would be really cool to see him out there.

http://connect.garmin.com/activity/236801014

Tuesday 10.23.12

5 days to go.......For the first time, the workout seemed like a taper.  One mile warmup, 4x800 at 10k pace, and a 1 mile cool down.  My 800s were all 5k paced.  I felt good and the pace was comfortable so I just went with it.  I bought new running shoes and they felt nice.  Still the same crappy blue and orange color.  I was hoping for change of color pattern.  The 800s were at 7:59, 8:08, 8:06, and 7:52 pace.  The warm up and cool down was done at the track instead of running there and back.  I wanted to protect my legs as much as possible.  I may do the Thursday run at the track as well for the same reason.  Some interesting numbers looking at my stats for the year.

Running: 753.41 miles/128hours:3 minutes:56seconds
Bike: 2613.86 miles/167hours:24minutes:7seconds
Swimming: 240045 yards/94hours:34minutes:48seconds

Total:  3508 miles  390 hours

Thats alot of time and mileage but pales in comparison to others that do full ironman training.  Still, for me, its a big step up from last year.  If I'm not ready now, then when?

http://connect.garmin.com/activity/236406946

Monday 10.22.12

6 days to go......Monday is the usual light day.  Jeff sent me the plan for the week yesterday evening.  I think he forgot I already had a swim plan for today so I went off last week's plan.  It was an hour swim covering 2550 yards.  The whole swim across Lake Grapevine thing has taken a toll on me.  My shoulders and body are still sore today after the swim this morning.  My wetsuit rubbed me raw on the back of my neck.  At least I know where to liberally apply some body glide now.  I am going to have to take it easy for the rest of the week.  The workout today had a lot of speed work in it with sprints and recoveries.  I fouled up the plan in the main set and missed the 200 pulls to break up the speed drills.  No wonder I was a little tired on those.  They were coming too fast.  The weather forecast has changed again for Austin.  68 for the high and 49 for the low with winds out of the north at 7mph.  I have no idea how to prepare for really cool temperatures.  I'm sure it will be great for the running portion but coming out of the water and on to the bike could be tough.  If your soaking wet with temps in the 50s, I'm guessing that won't be comfortable.  Maybe Jeff will have some words of wisdom on this front.  My wife says not to worry about anything the weather guys say until at least 5 days out.  I'll have to keep my eye on it.

Sunday 10.21.12

7 days to go.....I met Joe this morning at his house at 8am.  He ran 24 miles yesterday on the trails and I rode the bike and swam the lake yesterday.  Neither of us were really feeling great this morning.  My legs were a little sore to start but I settled into a decent pace and held on to that.  I felt pretty good for the first half the run.  I turned around at the halfway point and headed back.  I tried to remind myself to be careful.  I didn't want to get hurt on the trails today.  Sure enough, a few minutes later, I stubbed my big toe on my right foot on a rock and went down.  The toe hurt for rest of the run.  Joe and I decided to run the park road back home.  Sort of a wheels off day for running.  We ended up covering about 6.5 miles for 76 minutes.  The goal for today was 80 minutes.  I picked up new running shoes today and got my race wheels at the bike shop.  I'm renting race wheels for the week.  I'm looking forward to getting a ride in on them and see how fast they are.  We are leaving on Friday so I have about 5 days or taper work before the race.  It's getting exciting.

 

 

 

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