While it might fall short of the spectacular blogger convention held recently at Wildflower, we have another celebrity tri event coming up in June. The High Cliff Triathlon held in the Fox Cities at the High Cliff state park promises to be an awesome event. Bloggers and raceAthletes alike will converge on the Fox Valley the weekend of June 23-24 for good times and good friends. Oh yeah, some of us will be racing, too.
A member of the sponsoring tri club, I will be doing all I can to host anyone from the Tri Blog Community in town, that weekend. In addition to the various official events, we will have some kind of food and fun at the Pol homestead. Transportation, course tours, and local information will all be available race weekend. Anyone needing hotel or other information prior to then, just let me know and I'll do whatever I can to help out.
I am very excited about the group that is coming for the race. In "information received" order, here are some of the names I know.
Coming in from St. Louis to race with a college friend, George Schweitzer is an amazing triathlete with several Ironman finishes under his belt. He always provides very informative and educational race reports, and I truly look forward to meeting him. And while I have little hope of competing against him, the opportunity to race with and learn from him is exciting.
Another "local" personality, Tri Mom (not to be confused with Tri Mama), will be racing. The opportunity to meet bloggers with whom I am less familiar is always awesome. And finding triathletes who live closer than several states away is also cool.
With perhaps the longest trip, gymgator will be up from Florida for the race. He will have the opportunity to race with sheepshead instead of sharks, algae instead of alligators. Luckily, it is summer, so he shouldn't freeze too badly.
We will also have a trio of sponsored raceAthlete members, two of whom are blogger royalty. Simply Stu of podcasting fame will make the trip from Madison for the race. It will be great to meet one of the top sports podcasters in the country. I can only hope to live up to the example he sets every time tri-bloggers descend upon Madison.
Rural Girl will also be making an appearance. After tearing up Wildflower, she is more than ready for the killer hill that starts the bike and run portions of the race. Of course, after Wildflower, she'll probably look at the course and say, "What hill?"
Finally, schedule changes for Iron Wil came out in our favor. In addition to the Spirit of Racine Triathlon in July, Iron Wil is headed to Wisconsin for the High Cliff triathlon. After meeting her the day before IM Wisconsin, last year, I look forward to the opportunity to spend a little more time with her.
Every chance to meet with tri-bloggers is one to be taken. I am really looking forward to having everyone in town for this race. If you are reading this, are racing at High Cliff, and don't see your name, please let me know. I'll add you to the list and keep you in the loop as things develop.
Wednesday, May 23, 2007
Monday, May 21, 2007
Long Training Runs
On Sunday, three co-workers completed their first major endurance races. Bellin Chick and KC completed their first half-marathons, and my training partner completed his first full marathon. They all did great, keeping to race plans that were adjusted as needed.
Bellin Chick, who found out five days prior to the race that she is pregnant, completed the race in about 2:20. Based on estimates, she became pregnant within a week of beginning her training program, and this race was an awesome way to transition from run training to mommy training. Bellin Chick’s friend and training partner also completed her first (and supposedly last) half-marathon. Time will tell on that.
K.C. stayed with the group for about a half-mile. He then took off at his own pace, completing the run in 1:47. More importantly, he did an amazing job of negative splitting the race, getting faster with each 5K segment. He is now considering a September marathon, so long as I can run it with him.
And my training partner completed the marathon in 4:56, nearly 15 minutes faster than my first marathon time. Our plan was to run with Bellin Chick and set pace for her during the first 11 miles (where the half split off). After that, the plan was to use the half marathon and 20 mile points as gauges for the rest of the race. Our goal was to get him to the finish line, under five hours, if possible. His stretch goal was a 4:30 marathon. He learned a lot about the 26.2-mile distance, and is considering the same September race as K.C. (likewise dependent upon my running it with them).
My training partner learned the importance of a solid training program, and admitted that the last eight miles were very tough. What he lacked in discipline during the training program he made up with determination on race day. He heeded the advice provided from others, and learned a lot for future races.
Most remarkable was the success of these individuals given the conditions. With the weather forecast calling for slightly overcast skies and a high temperature of 60F, it looked to be a perfect day for running. Of course, had the meteorologists been anywhere near accurate, it WOULD have been a perfect day. When they miss the high by 10 degrees, and temperatures during the race never break 50F, it’s another story. It was cloudy and about 40F when the race began. We had winds at about 10-15 mph with gusts over 20 mph. Looking for the 60F prediction, I wore light clothing, ditching my sweatshirt at the start. That was a BIG mistake.
Arms and hands bore the brunt of the cold, and anything requiring manual dexterity became a challenge. Opening gel packs, tying shorts after pit stops, and opening or closing bottles were a few of the issues we faced during the day. Luckily, it never rained. I’m fairly certain rain would have ended the day for my training partner, for me, and for hundreds of other runners.
Even so, marathon number five is in the bag. It was primarily a support run, and I count it as a long, slow run in my books. Once again, if Louisville in August happens to run in the 50s, my training is supporting that. Hopefully, it will warm up in the near future. I rather expect these “Frozen Tundra” runs will do little to prepare me for race day conditions come Ironman.
Bellin Chick, who found out five days prior to the race that she is pregnant, completed the race in about 2:20. Based on estimates, she became pregnant within a week of beginning her training program, and this race was an awesome way to transition from run training to mommy training. Bellin Chick’s friend and training partner also completed her first (and supposedly last) half-marathon. Time will tell on that.
K.C. stayed with the group for about a half-mile. He then took off at his own pace, completing the run in 1:47. More importantly, he did an amazing job of negative splitting the race, getting faster with each 5K segment. He is now considering a September marathon, so long as I can run it with him.
And my training partner completed the marathon in 4:56, nearly 15 minutes faster than my first marathon time. Our plan was to run with Bellin Chick and set pace for her during the first 11 miles (where the half split off). After that, the plan was to use the half marathon and 20 mile points as gauges for the rest of the race. Our goal was to get him to the finish line, under five hours, if possible. His stretch goal was a 4:30 marathon. He learned a lot about the 26.2-mile distance, and is considering the same September race as K.C. (likewise dependent upon my running it with them).
My training partner learned the importance of a solid training program, and admitted that the last eight miles were very tough. What he lacked in discipline during the training program he made up with determination on race day. He heeded the advice provided from others, and learned a lot for future races.
Most remarkable was the success of these individuals given the conditions. With the weather forecast calling for slightly overcast skies and a high temperature of 60F, it looked to be a perfect day for running. Of course, had the meteorologists been anywhere near accurate, it WOULD have been a perfect day. When they miss the high by 10 degrees, and temperatures during the race never break 50F, it’s another story. It was cloudy and about 40F when the race began. We had winds at about 10-15 mph with gusts over 20 mph. Looking for the 60F prediction, I wore light clothing, ditching my sweatshirt at the start. That was a BIG mistake.
Arms and hands bore the brunt of the cold, and anything requiring manual dexterity became a challenge. Opening gel packs, tying shorts after pit stops, and opening or closing bottles were a few of the issues we faced during the day. Luckily, it never rained. I’m fairly certain rain would have ended the day for my training partner, for me, and for hundreds of other runners.
Even so, marathon number five is in the bag. It was primarily a support run, and I count it as a long, slow run in my books. Once again, if Louisville in August happens to run in the 50s, my training is supporting that. Hopefully, it will warm up in the near future. I rather expect these “Frozen Tundra” runs will do little to prepare me for race day conditions come Ironman.
Friday, May 18, 2007
Perception
A local elementary school held a "Bike Rodeo" aimed at promoting biking and bicycle safety. The kids moved through a series of stations aimed at teaching them how to fit and put on a helmet, ride safely in the road, avoid hazards, and use hand signals. They also completed an "obstacle" course designed to reinforce the lessons learned.
In addition to these stations, various local organizations were present to lend assistance and provide information. Local police showed up with MacGruff the Crime Dog and a well received magician. A local bike shop provided a mechanic who tuned up bikes the kids were riding. Brandon's Champions, a group dedicated to promoting bicycle and helmet safety in conjunction with medical information carriers, provided packets for the kids and had helmets available for those in need of them.
I was able to attend as a representative of the Fox Cities Triathlon Club and shared information about both biking and triathlons. Though the bike mechanic was perhaps the most popular person there, the kids were very enthused about the opportunity to learn about triathlons and the equipment used in races. It made their day to learn that they aren't the only ones told they MUST wear their helmets. I'm sure the other gear helped keep their attention, as well. After all, the police had a magician, but I had a wetsuit.
While there, I also had the opportunity to speak with some adults about triathlon opportunities. The most common reaction was, "Oh, I couldn't do that." When asked why, their response was nearly uniform. "I could never (swim/bike/run) that far." In every case, they were completely unaware that triathlon could mean something other than "Ironman."
Several of them, after learning that their are local events with 220 yard swims, 8 mile bikes, and 1.8 mile runs indicated they might enjoy trying such a race. While most people are aware that there are dozens of different distances for running races, all too many people believe triathlon is synonomous with Ironman. Responsibility for this lies, in large part, on our shoulders. We must take every opportunity available to share our passion for endurance sports with others. And we must make sure we let people know that "endurance" doesn't have to mean 140.6 miles. No more than "run" means 26.2 miles.
Likewise, we should work to promote unity across the spectrum of endurance athletics. My local tri club does a lot in that effort. They participate in marathons, duathlons, and triathlons. They host both a triathlon and a major bike ride. They welcome endurance athletes of any type into the club, and membership is free.
Another free organization with a like mind is raceAthlete. While many of its members are triathlons, it is a group focused on all types of endurance events. Cycling, running, triathlon, ultramarathoning, whatever. And a great deal of effort is put into promoting events of all distances. The 5K runner is right next to the marathoner. The sprint triathlon is as much a triathlon as Ironman. A 30K time trial holds the same merit as a century ride.
We are all endurance athletes. And we are all ambassadors for the various sports we love. While much of our time is dedicated to training, some part of our day should be set aside for sharing our passion with others. As more people come to understand how many options they have, participation in all endurance events will increase. And that can only have a positive impact on the world.
In addition to these stations, various local organizations were present to lend assistance and provide information. Local police showed up with MacGruff the Crime Dog and a well received magician. A local bike shop provided a mechanic who tuned up bikes the kids were riding. Brandon's Champions, a group dedicated to promoting bicycle and helmet safety in conjunction with medical information carriers, provided packets for the kids and had helmets available for those in need of them.
I was able to attend as a representative of the Fox Cities Triathlon Club and shared information about both biking and triathlons. Though the bike mechanic was perhaps the most popular person there, the kids were very enthused about the opportunity to learn about triathlons and the equipment used in races. It made their day to learn that they aren't the only ones told they MUST wear their helmets. I'm sure the other gear helped keep their attention, as well. After all, the police had a magician, but I had a wetsuit.
While there, I also had the opportunity to speak with some adults about triathlon opportunities. The most common reaction was, "Oh, I couldn't do that." When asked why, their response was nearly uniform. "I could never (swim/bike/run) that far." In every case, they were completely unaware that triathlon could mean something other than "Ironman."
Several of them, after learning that their are local events with 220 yard swims, 8 mile bikes, and 1.8 mile runs indicated they might enjoy trying such a race. While most people are aware that there are dozens of different distances for running races, all too many people believe triathlon is synonomous with Ironman. Responsibility for this lies, in large part, on our shoulders. We must take every opportunity available to share our passion for endurance sports with others. And we must make sure we let people know that "endurance" doesn't have to mean 140.6 miles. No more than "run" means 26.2 miles.
Likewise, we should work to promote unity across the spectrum of endurance athletics. My local tri club does a lot in that effort. They participate in marathons, duathlons, and triathlons. They host both a triathlon and a major bike ride. They welcome endurance athletes of any type into the club, and membership is free.
Another free organization with a like mind is raceAthlete. While many of its members are triathlons, it is a group focused on all types of endurance events. Cycling, running, triathlon, ultramarathoning, whatever. And a great deal of effort is put into promoting events of all distances. The 5K runner is right next to the marathoner. The sprint triathlon is as much a triathlon as Ironman. A 30K time trial holds the same merit as a century ride.
We are all endurance athletes. And we are all ambassadors for the various sports we love. While much of our time is dedicated to training, some part of our day should be set aside for sharing our passion with others. As more people come to understand how many options they have, participation in all endurance events will increase. And that can only have a positive impact on the world.
Make Mine a Double
Just in case anyone is paying attention, you might note that the countdown timer has moved into double digits.
For most of us, countdown clocks start right at 364 when we register for an event the day after the most recent race. Even though registration for IM Louisville was well after the "year-early" date, the timer was well into the 200s when first set up. Seeing it move into double digits is certainly a wake-up call.
Ninety-nine. That's a pretty small number. We're rapidly approaching the "less than a summer vacation" area.
For most of us, countdown clocks start right at 364 when we register for an event the day after the most recent race. Even though registration for IM Louisville was well after the "year-early" date, the timer was well into the 200s when first set up. Seeing it move into double digits is certainly a wake-up call.
Ninety-nine. That's a pretty small number. We're rapidly approaching the "less than a summer vacation" area.
Wednesday, May 16, 2007
Things Change
Months ago, I posted about some co-workers, Belling Chick and K.C., trying to decide about signing up for the Green Bay Half-Marathon, which occurs just a few days from today. With four of us running either the full or half marathon, we made plans for a pre-race pasta party and all of our sherpas have planned their days. Their tapers are in full swing, and we are into the final restful days before the race.
If you had told me in December or January that the tables would be fully reversed and I would be cautioning any of the three against running the race, I'd have laughed. While injuries are always a possibility, the odds are certainly in our favor that we could all finish the race. And after years of encouraging my co-workers to try a half or full marathon, there is little that would lead me to encourage someone to have a DNS (did not start). And yet, things change.
Bellin Chick missed work on Monday, and a few well placed rumors suggested she might have had an attack of appendicitis. They were, of course, nothing more than well placed rumors. After all, Bellin Chick is back at work and there is nothing to indicate she had major surgery on Monday. No, she went to the hospital for an appendicitis. She left pregnant (and I believe she may have a legal case here). The hospital is sure to deny any culpability as she IS 14-weeks pregnant.
And this pregnancy is one they consider nothing short of a miracle. Having given up on children years ago, this situation is a pleasant and welcome shock. It also leads to an all too common dilemma. Run? Or not run?
I've provided what limited input I can. For many reasons, I'm very poorly qualified to give any real guidance here. But isn't it amazing how a few short months and a single piece of information can completely change perspective. On Monday, I was the biggest cheerleader, sending out taper information, planning the weekend, and ensuring everyone was on track for the race. On Wednesday, I find myself saying that it's just a race and there will be more, next year.
If you had told me in December or January that the tables would be fully reversed and I would be cautioning any of the three against running the race, I'd have laughed. While injuries are always a possibility, the odds are certainly in our favor that we could all finish the race. And after years of encouraging my co-workers to try a half or full marathon, there is little that would lead me to encourage someone to have a DNS (did not start). And yet, things change.
Bellin Chick missed work on Monday, and a few well placed rumors suggested she might have had an attack of appendicitis. They were, of course, nothing more than well placed rumors. After all, Bellin Chick is back at work and there is nothing to indicate she had major surgery on Monday. No, she went to the hospital for an appendicitis. She left pregnant (and I believe she may have a legal case here). The hospital is sure to deny any culpability as she IS 14-weeks pregnant.
And this pregnancy is one they consider nothing short of a miracle. Having given up on children years ago, this situation is a pleasant and welcome shock. It also leads to an all too common dilemma. Run? Or not run?
I've provided what limited input I can. For many reasons, I'm very poorly qualified to give any real guidance here. But isn't it amazing how a few short months and a single piece of information can completely change perspective. On Monday, I was the biggest cheerleader, sending out taper information, planning the weekend, and ensuring everyone was on track for the race. On Wednesday, I find myself saying that it's just a race and there will be more, next year.
Graphic Post
A great many triathletes love their data. They love statistics like heart rates, times, distances, elevation, power, etc ad nauseum. Like them, I also love to document my training. Let's face it, I'm a triathlete, an accountant, and a geek. Anyone who wants to compare data, I'm game.
But other than the occassional "I swam this many yards" or "I did this breakthrough workout," there aren't too many graphs, charts, profiles, or other training statistics on this site. In fact, most of what I do is by feeling, and the data I keep is for long term use. Basically, I like to track what I'm doing. In the short term, I really don't care all that much.
I do, however, have many of the toys and gadgets others use. I have a heart rate monitor and cycling computer. I time runs, including various lap points so I can gauge pace and average heart rates. I don't have a power meter, but will gladly succumb to peer pressure if anyone wants to make a donation to the cause. And I put all those little data points into a large variety of training documents.
This year, I returned to tracking run statistics, graphing pace to heart rate over known distances. Combined with a professional training program, an interesting result can now be seen. In February, I completed a 10-mile run at an average pace of 7:42/mile. My average heart rate for the run was 149 bpm. This morning, I completed a 9.1 mile run with a near identical average heart rate of 148 bpm. Average pace? 7:09/mile.
While the runs were different in nature, the data points are telling. Shaving 30 seconds per mile and having a slightly lower average heart rate is the kind of long term trend that motivates further training. And I believe that applies to most of what we track.
Whether it's weight, power on the bike, run/swim pace, or any of a wide variety of other factors, a good approach is to document daily and review infrequently. Today, three months after starting, was the first time I compared data. And the results were drastic and really made my day. If I had compared results every time I ran, the changes would have been less dramatic and actually quite boring.
If you are prone to collecting, reviewing, comparing, and obsessing over data on a regular basis, consider adjusting your focus. Let the graphs take care of themselves, and give yourself a three month reprieve. After that three month period, compare the start and end points and see what improvements have been made. You just might find yourself pleasantly surprised.
But other than the occassional "I swam this many yards" or "I did this breakthrough workout," there aren't too many graphs, charts, profiles, or other training statistics on this site. In fact, most of what I do is by feeling, and the data I keep is for long term use. Basically, I like to track what I'm doing. In the short term, I really don't care all that much.
I do, however, have many of the toys and gadgets others use. I have a heart rate monitor and cycling computer. I time runs, including various lap points so I can gauge pace and average heart rates. I don't have a power meter, but will gladly succumb to peer pressure if anyone wants to make a donation to the cause. And I put all those little data points into a large variety of training documents.
This year, I returned to tracking run statistics, graphing pace to heart rate over known distances. Combined with a professional training program, an interesting result can now be seen. In February, I completed a 10-mile run at an average pace of 7:42/mile. My average heart rate for the run was 149 bpm. This morning, I completed a 9.1 mile run with a near identical average heart rate of 148 bpm. Average pace? 7:09/mile.
While the runs were different in nature, the data points are telling. Shaving 30 seconds per mile and having a slightly lower average heart rate is the kind of long term trend that motivates further training. And I believe that applies to most of what we track.
Whether it's weight, power on the bike, run/swim pace, or any of a wide variety of other factors, a good approach is to document daily and review infrequently. Today, three months after starting, was the first time I compared data. And the results were drastic and really made my day. If I had compared results every time I ran, the changes would have been less dramatic and actually quite boring.
If you are prone to collecting, reviewing, comparing, and obsessing over data on a regular basis, consider adjusting your focus. Let the graphs take care of themselves, and give yourself a three month reprieve. After that three month period, compare the start and end points and see what improvements have been made. You just might find yourself pleasantly surprised.
Monday, May 14, 2007
Why I Have a Coach
The conversation via e-mail went something like this:
Coach Mike: Let me know what races you plan on running, so they can be fit into your schedule.
Iron Pol: Sure, though I haven't signed up yet, my first triathlon is the High Cliff sprint triathlon. (Where Rural Girl, George Schweitzer, trimom, and gymgator will all be racing)
Coach Mike: You know, if you haven't signed up yet, you really should consider the half.
Iron Pol: Okay, I'll do that.
And here is how the conversation played itself out, in my head:
Coach Mike: Let me know what races you plan on running, so they can be fit into your schedule.
Iron Pol: Sure, though I haven't signed up yet, my first triathlon is the High Cliff sprint triathlon.
Coach Mike: You know, if you haven't signed up yet, you really should consider the half.
Iron Pol: Well, I my thinking was sprint, half IM, full IM, in a nice, controlled build.
Coach Mike: But a sprint distance race? You've had lots of training days longer than that, and we haven't even started IM training. It might be a bit short.
Iron Pol: Sure, but think of the great open water practice.
Coach Mike: If 440 yards is great open water practice, think how much better 2100 yards will be. If this were an Olympic distance, it might make sense. But a sprint? The half will tell us a lot more.
Iron Pol: Okay, I'll do that.
The nice thing is that the "in my head" part never really entered the picture. Mike gave his suggestion and I did what any apt pupil does. I listed to what was said, and barring a reasonable argument, I remained teachable. As I went through the discussion "in my head," I realized that the suggestion to do the half-IM distance just makes sense. That's why I have a coach. To make sense of the training, racing, training, racing mix. Left to my own devices, I've been known to do some fairly goofy things.
Coach Mike: Let me know what races you plan on running, so they can be fit into your schedule.
Iron Pol: Sure, though I haven't signed up yet, my first triathlon is the High Cliff sprint triathlon. (Where Rural Girl, George Schweitzer, trimom, and gymgator will all be racing)
Coach Mike: You know, if you haven't signed up yet, you really should consider the half.
Iron Pol: Okay, I'll do that.
And here is how the conversation played itself out, in my head:
Coach Mike: Let me know what races you plan on running, so they can be fit into your schedule.
Iron Pol: Sure, though I haven't signed up yet, my first triathlon is the High Cliff sprint triathlon.
Coach Mike: You know, if you haven't signed up yet, you really should consider the half.
Iron Pol: Well, I my thinking was sprint, half IM, full IM, in a nice, controlled build.
Coach Mike: But a sprint distance race? You've had lots of training days longer than that, and we haven't even started IM training. It might be a bit short.
Iron Pol: Sure, but think of the great open water practice.
Coach Mike: If 440 yards is great open water practice, think how much better 2100 yards will be. If this were an Olympic distance, it might make sense. But a sprint? The half will tell us a lot more.
Iron Pol: Okay, I'll do that.
The nice thing is that the "in my head" part never really entered the picture. Mike gave his suggestion and I did what any apt pupil does. I listed to what was said, and barring a reasonable argument, I remained teachable. As I went through the discussion "in my head," I realized that the suggestion to do the half-IM distance just makes sense. That's why I have a coach. To make sense of the training, racing, training, racing mix. Left to my own devices, I've been known to do some fairly goofy things.
Saturday, May 12, 2007
Something Stinks, Too!
In December, I violated another one of those unwritten rules of triathlon. I purchased a wetsuit, sight unseen and without trying it on, from an online store. I was, however, fairly confident about the purchase as I fell right in the middle of every size criteria listed on the sizing table. And given the sale price, it was tough to pass up.
When I received the new Orca Sonar wetsuit, I tried it on immediately. It fit just as I expected based on the comments provided by others. In other words, it took an incredible effort just to squeeze into the suit, and once zipped up, it felt like I was in a fairly solid bear hug. Once confident the fit was reasonable, the wetsuit went into the closet to wait for warmer days. Swimming in the lakes here in December require a chainsaw before anything else.
Today, the wetsuit came out of the closet. (For those of you thinking, "Wow, his wetsuit admitted it was gay," I already thought of that, and just couldn't think of a good way to add it to the post, so skipped it.) A beautiful day, I decided it was time to get the wetsuit into the water. I grabbed my gear and headed to High Cliff State Park, site of the High Cliff Triathlon in July. The first thing I noted when I got to the beach was the plague of lake flies. I had to keep a good grip on my gear, as the bugs kept trying to fly off with everything.
The second thing I noticed was the absolute lack of anyone in the water. It took little investigative work to figure out why. There seems to have been a horrible fish kill in the lake, this year. The shore is littered with dead fish. I wandered to several areas, hoping to find a clear spot, and had zero success. Both the sight and smell was enough to discourage anyone from entering the water.
I headed back to the car dejected. From frozen lake to disgusting lake. How's a guy supposed to get open water swimming in when the conditions are so brutal? Determined to try out the wetsuit, I left the state park considering other options. And luck was on my side when I discovered a park I hadn't known about while looking for somewhere with a beach. A park with a beach NOT plugged up with dead fish.
With only minor struggles, I got the wetsuit on and zipped up, relying on the belief that getting OUT would be easier. I waded into the swim area, and found that the only spot deep enough to actually swim was just OUTSIDE the swim area bouys. I figure they were about 70 yards apart and did 7 laps between bouys. I found the range of motion in the arms to be sufficient, and was't overly claustrophobic because of the suit. I like the added bouyancy, though the extra comfort doesn't completely balance the stress of open water swimming. The murky water, THAT does cause some claustrophobia. To put it in perspective, several times today I found myself hitting the bottom of the lake with my hands. Yet I never actually SAW the bottom. It's that murky.
Even if it doesn't completely counter open water concerns, I felt much better in the wetsuit than in just a swimsuit. I believe it will be a great benefit. It will also help me get more open water swimming done, and that will probably do a great deal to eliminate concerns about swimming in the lake.
Getting out of the wetsuit was easier than I thought it would. While it took some effort, I believe it will probably be worth it to wear it in any race with a swim greater than a quarter mile. I'll be closely looking at times for swims under 440 yards.
So, in the end, it's mixed reviews. Wetsuit, well worth the investment. Orca Sonar, a great wetsuit for the money. Wetsuits making open water swimming a "breeze," not so much. Swimming in Lake Winnebago, disgusting.
When I received the new Orca Sonar wetsuit, I tried it on immediately. It fit just as I expected based on the comments provided by others. In other words, it took an incredible effort just to squeeze into the suit, and once zipped up, it felt like I was in a fairly solid bear hug. Once confident the fit was reasonable, the wetsuit went into the closet to wait for warmer days. Swimming in the lakes here in December require a chainsaw before anything else.
Today, the wetsuit came out of the closet. (For those of you thinking, "Wow, his wetsuit admitted it was gay," I already thought of that, and just couldn't think of a good way to add it to the post, so skipped it.) A beautiful day, I decided it was time to get the wetsuit into the water. I grabbed my gear and headed to High Cliff State Park, site of the High Cliff Triathlon in July. The first thing I noted when I got to the beach was the plague of lake flies. I had to keep a good grip on my gear, as the bugs kept trying to fly off with everything.
The second thing I noticed was the absolute lack of anyone in the water. It took little investigative work to figure out why. There seems to have been a horrible fish kill in the lake, this year. The shore is littered with dead fish. I wandered to several areas, hoping to find a clear spot, and had zero success. Both the sight and smell was enough to discourage anyone from entering the water.
I headed back to the car dejected. From frozen lake to disgusting lake. How's a guy supposed to get open water swimming in when the conditions are so brutal? Determined to try out the wetsuit, I left the state park considering other options. And luck was on my side when I discovered a park I hadn't known about while looking for somewhere with a beach. A park with a beach NOT plugged up with dead fish.
With only minor struggles, I got the wetsuit on and zipped up, relying on the belief that getting OUT would be easier. I waded into the swim area, and found that the only spot deep enough to actually swim was just OUTSIDE the swim area bouys. I figure they were about 70 yards apart and did 7 laps between bouys. I found the range of motion in the arms to be sufficient, and was't overly claustrophobic because of the suit. I like the added bouyancy, though the extra comfort doesn't completely balance the stress of open water swimming. The murky water, THAT does cause some claustrophobia. To put it in perspective, several times today I found myself hitting the bottom of the lake with my hands. Yet I never actually SAW the bottom. It's that murky.
Even if it doesn't completely counter open water concerns, I felt much better in the wetsuit than in just a swimsuit. I believe it will be a great benefit. It will also help me get more open water swimming done, and that will probably do a great deal to eliminate concerns about swimming in the lake.
Getting out of the wetsuit was easier than I thought it would. While it took some effort, I believe it will probably be worth it to wear it in any race with a swim greater than a quarter mile. I'll be closely looking at times for swims under 440 yards.
So, in the end, it's mixed reviews. Wetsuit, well worth the investment. Orca Sonar, a great wetsuit for the money. Wetsuits making open water swimming a "breeze," not so much. Swimming in Lake Winnebago, disgusting.
Friday, May 11, 2007
Something Stinks
Shortly after the Tour de France, news of Floyd Landis testing positive for performance enhancing drugs was leaked to the public. Landis has consistently maintained his innocence and continues to contest the results. Many, both cyclists and outsiders, have serious questions about both the validity of the tests and the objectivity of the testing groups.
Now, another frightening twist has developed. Landis is now reporting that the United States Anti-doping Agency offered him a deal if he would provide information about a certain 7-time winner of the Tour de France. If true, the offer is both despicable and in violation of USADA policy. While athletes may be told that cooperation in identifying others who violate doping rules, the mention of specific athletes by the USADA is prohibited.
The circumstances surrounding Landis' positive test are highly suspect. The damage the allegation has done to his reputation and career are obvious. If this latest accusation from Landis prove true, it will indicate the need for a house cleaning at the USADA.
Now, another frightening twist has developed. Landis is now reporting that the United States Anti-doping Agency offered him a deal if he would provide information about a certain 7-time winner of the Tour de France. If true, the offer is both despicable and in violation of USADA policy. While athletes may be told that cooperation in identifying others who violate doping rules, the mention of specific athletes by the USADA is prohibited.
The circumstances surrounding Landis' positive test are highly suspect. The damage the allegation has done to his reputation and career are obvious. If this latest accusation from Landis prove true, it will indicate the need for a house cleaning at the USADA.
Thursday, May 10, 2007
Free Training
Training time is a limited and precious resource for triathletes. We all work hard to establish schedules, ensure they are sustainable, and then follow them with reasonable consistency. Discipline is one big key to success.
Flexibility and adaptation are also helpful when it comes to meeting the training demands we place upon ourselves. The ability to fit all the pieces of the puzzle together, and then start moving those pieces around while keeping the picture the same becomes a very useful skill. One way to efficiently complete training is to combine it with other tasks.
My training partner and I have one very effective means of doing just that. We bike to work when we can. For me, that ride is about 30 miles each way. With a bit of planning, I can fit 60 miles of training into my schedule, and save a lot of time in the process. It is something to consider if you find yourself trying to make too much training fit into too few hours.
The biggest benefit I gain from biking too and from work is time. On a normal day, it takes me roughly 45 minutes to drive to work. If I have a morning training, I have to complete the session, shower, get dressed, and make that drive. If I ride my bike to work, it takes about 90 minutes. However, 45 of that is pure savings, because I would have been driving that long, regardless. The same applies to the ride home. A total of three hours of biking is accomplished in essentially 90 minutes, because the other 90 minutes would have otherwise been wasted behind the wheel of a car.
Now, for those of you who feel there is also a financial savings because I saved some gas, let me slow you down, a bit. Let's say I get roughly 30 miles to the gallon. I would use two gallons of gas, round trip, or about $6.20 at current prices. While that money is definitely saved, we must then consider other fuel that WAS used. First, I went through four bottles of Gatorade. While I use powder mix, Gatorade costs about $1.25 a bottle if bought ready made. However, we look at it, I'm about $3.00 in for drinks. Two Gu gels at about $1 each. Extra snacks to the tune of about $1.50, which only begins to cover the calorie deficit from three hours of biking. All totaled, the cost of fueling my body easily exceeds the cost of gas for my vehicle.
In the end, two things motivate me to make these round trips on my bike. First, I can accomplish training in what is essentially "free" time. Second, I can complete some solid training with my co-worker/training partner. Those two things together make it worth the effort.
So, the next time you're struggling with how to fit all the training hours into the day, consider how you can make workouts part of your daily routine. It mixes things up, and might just save you some time, too.
Flexibility and adaptation are also helpful when it comes to meeting the training demands we place upon ourselves. The ability to fit all the pieces of the puzzle together, and then start moving those pieces around while keeping the picture the same becomes a very useful skill. One way to efficiently complete training is to combine it with other tasks.
My training partner and I have one very effective means of doing just that. We bike to work when we can. For me, that ride is about 30 miles each way. With a bit of planning, I can fit 60 miles of training into my schedule, and save a lot of time in the process. It is something to consider if you find yourself trying to make too much training fit into too few hours.
The biggest benefit I gain from biking too and from work is time. On a normal day, it takes me roughly 45 minutes to drive to work. If I have a morning training, I have to complete the session, shower, get dressed, and make that drive. If I ride my bike to work, it takes about 90 minutes. However, 45 of that is pure savings, because I would have been driving that long, regardless. The same applies to the ride home. A total of three hours of biking is accomplished in essentially 90 minutes, because the other 90 minutes would have otherwise been wasted behind the wheel of a car.
Now, for those of you who feel there is also a financial savings because I saved some gas, let me slow you down, a bit. Let's say I get roughly 30 miles to the gallon. I would use two gallons of gas, round trip, or about $6.20 at current prices. While that money is definitely saved, we must then consider other fuel that WAS used. First, I went through four bottles of Gatorade. While I use powder mix, Gatorade costs about $1.25 a bottle if bought ready made. However, we look at it, I'm about $3.00 in for drinks. Two Gu gels at about $1 each. Extra snacks to the tune of about $1.50, which only begins to cover the calorie deficit from three hours of biking. All totaled, the cost of fueling my body easily exceeds the cost of gas for my vehicle.
In the end, two things motivate me to make these round trips on my bike. First, I can accomplish training in what is essentially "free" time. Second, I can complete some solid training with my co-worker/training partner. Those two things together make it worth the effort.
So, the next time you're struggling with how to fit all the training hours into the day, consider how you can make workouts part of your daily routine. It mixes things up, and might just save you some time, too.
Wednesday, May 09, 2007
The Nut Hut
My wife occassionally talks about wanting to open a bar and grill type establishment to balance places like Hooters and Coyote Ugly. The target market would be female, and it would be called The Nut Hut. It takes little imagination to get a visual of the wait staff, and I questioned the feasibility of such a restaurant. It is, however, her dream, so I leave well enough alone.
Early in my triathlon journey, I was encouraged to use Total Immersion Swimming as a starting point for learning to actually swim. In the first few pages of that book, the author tells the reader to go out and purchase a Speedo type swimsuit. When I read that, my first thoughts were of The Nut Hut, and my immediate response was, "Not gonna happen. Ever." True to my statement, my swim attire has always been tri shorts. Specifically, four pair of tri shorts.
I buy them two at a time, and alternate suits with each swim. Regardless, chlorine is brutal on the fabric. And the areas most susceptible to wear are the areas that will lead to the most embarrassment if failure does occur. Rather than walk around with a hut that reveals more nut than is socially acceptable, I replace my tri shorts more frequently than I might like. At $30-40 a pop, it gets expensive.
Yesterday, I gave in to the (financial) pressure and went to the dark side. I am now proud (?) owner of a bikini style swimsuit. I will, however, conserve some small shred of my dignity by using a pair of nylon drag shorts. It's frightening how I jumped through so many hoops (too long a story) to get the swim trunks I swore I'd never wear just 12 short months ago.
But I was able to stick to my guns in one regard. I didn't buy a Speedo. I bought a Tyr. Either way, it's a nut hut.
Early in my triathlon journey, I was encouraged to use Total Immersion Swimming as a starting point for learning to actually swim. In the first few pages of that book, the author tells the reader to go out and purchase a Speedo type swimsuit. When I read that, my first thoughts were of The Nut Hut, and my immediate response was, "Not gonna happen. Ever." True to my statement, my swim attire has always been tri shorts. Specifically, four pair of tri shorts.
I buy them two at a time, and alternate suits with each swim. Regardless, chlorine is brutal on the fabric. And the areas most susceptible to wear are the areas that will lead to the most embarrassment if failure does occur. Rather than walk around with a hut that reveals more nut than is socially acceptable, I replace my tri shorts more frequently than I might like. At $30-40 a pop, it gets expensive.
Yesterday, I gave in to the (financial) pressure and went to the dark side. I am now proud (?) owner of a bikini style swimsuit. I will, however, conserve some small shred of my dignity by using a pair of nylon drag shorts. It's frightening how I jumped through so many hoops (too long a story) to get the swim trunks I swore I'd never wear just 12 short months ago.
But I was able to stick to my guns in one regard. I didn't buy a Speedo. I bought a Tyr. Either way, it's a nut hut.
Monday, May 07, 2007
Sweet 16, Baby!
A quick check of the countdown clock shows just under 112 days. Sixteen weeks. In college basketball, that would be called The Sweet 16. And if Dick Vitale is saying it, it's "Sweet 16, baayyybeeeeeee!"
In this prospective Ironman, 16 is significant for a couple reasons. First and foremost, the official Ironman training program commences, today. Oddly, this first week is a bit of a step back. Last week, the final week of an 8-week bridge between a swim focus schedule and the IM schedule, was moderately tough. This week is much lighter, and actually includes two rest days.
Normally, I would automatically insert some type of workouts on my own. This week, I might just honor that second rest day and get some yard work completed and take a nap. After all, we have to honor the program, right?
Sixteen weeks from Iroman puts me two weeks out of the first race of the year. Thirteen days from today, I will be a running aid station for a co-worker in his first full marathon. It's taking the idea of being a sherpa to extremes. I'll be running with a full load of supplies on my Amphipod ready to address any issues my training partner might face.
After that, it's a 5-4-5 schedule between races. Five weeks after the marathon is my sprint triathlon. Four weeks later is the half-IM race. And five weeks after that is IM Louisville.
Viewed in days, my first attempt at IM seems ages away. Viewed in weeks, it's frighteningly closer. Viewed in terms of races and weeks, I may as well start packing, now! The sense of urgency raises the training bar just a notch higher.
Sweet 16. Sixteen weeks to prepare physically. Sixteen weeks to prepare mentally. Sixteen weeks of returning to the fire in the hopes of forging iron.
In this prospective Ironman, 16 is significant for a couple reasons. First and foremost, the official Ironman training program commences, today. Oddly, this first week is a bit of a step back. Last week, the final week of an 8-week bridge between a swim focus schedule and the IM schedule, was moderately tough. This week is much lighter, and actually includes two rest days.
Normally, I would automatically insert some type of workouts on my own. This week, I might just honor that second rest day and get some yard work completed and take a nap. After all, we have to honor the program, right?
Sixteen weeks from Iroman puts me two weeks out of the first race of the year. Thirteen days from today, I will be a running aid station for a co-worker in his first full marathon. It's taking the idea of being a sherpa to extremes. I'll be running with a full load of supplies on my Amphipod ready to address any issues my training partner might face.
After that, it's a 5-4-5 schedule between races. Five weeks after the marathon is my sprint triathlon. Four weeks later is the half-IM race. And five weeks after that is IM Louisville.
Viewed in days, my first attempt at IM seems ages away. Viewed in weeks, it's frighteningly closer. Viewed in terms of races and weeks, I may as well start packing, now! The sense of urgency raises the training bar just a notch higher.
Sweet 16. Sixteen weeks to prepare physically. Sixteen weeks to prepare mentally. Sixteen weeks of returning to the fire in the hopes of forging iron.
Friday, May 04, 2007
Thursday, May 03, 2007
Zone 4
The optimum way to train on the bike is using a power meter. The fully sponsored members of Team raceAthlete ride the BMC TT02 equipped with the top-of-the-line Power Tap SL 2.4 from CycleOps. While the bike will certainly lead to improvements for many, the ability to train with a power meter is sure to have bigger benefits. Particularly for those previously training without that tool.
For those of us with budgets lacking a line for "Power Tap," other information must be used. In most cases, the alternative to power is heart rate. Early in my training program, coach Mike Ricci of D3 Multisports scheduled a time trial on the bike. This allows heart rate zones to be set for future training sessions.
It is amazing how quickly improvements can be made when paying attention to power, or at least proper heart rate zones. Using the results of that early time trial, I have worked hard to hit the zones scheduled in given workouts. After several months, the benefits are beginning to show.
Yesterday's bike workout called for 2 minute intervals in zone 4 (155-164 for me). In the past, zone 4 could easily be hit by maintaining 80-90 RPM using the big ring and 4th or 5th gear. That would have been high zone 4. Yesterday, I was nearly unable to hit zone 4. Using the big ring in 8th gear at 95-100 RPM, I could get there, only to fall below the 155 bpm point if I eased off at all.
Mike's response when I voiced my concern was, "Sounds like you need another time trial. Welcome to improved fitness."
That a new time trial would eventually become necessary was understood. That gains would be seen so quickly was a bit of a shock. I plan on performing that time trial as quickly as possible, and seeing if the progress can be sustained for another couple months.
If you are currently "winging it" with training, consider using at least heart rate zones for determining intensity. I spent a lot of time training on perceived effort. While useful in its own way, perceived effort pales in comparison to being able to see how your body is reacting.
And, sadly, this also leads me to wonder if perhaps there are even great gains to be made if I invest in a power meter.
Triathlon, she is a demanding mistress.
For those of us with budgets lacking a line for "Power Tap," other information must be used. In most cases, the alternative to power is heart rate. Early in my training program, coach Mike Ricci of D3 Multisports scheduled a time trial on the bike. This allows heart rate zones to be set for future training sessions.
It is amazing how quickly improvements can be made when paying attention to power, or at least proper heart rate zones. Using the results of that early time trial, I have worked hard to hit the zones scheduled in given workouts. After several months, the benefits are beginning to show.
Yesterday's bike workout called for 2 minute intervals in zone 4 (155-164 for me). In the past, zone 4 could easily be hit by maintaining 80-90 RPM using the big ring and 4th or 5th gear. That would have been high zone 4. Yesterday, I was nearly unable to hit zone 4. Using the big ring in 8th gear at 95-100 RPM, I could get there, only to fall below the 155 bpm point if I eased off at all.
Mike's response when I voiced my concern was, "Sounds like you need another time trial. Welcome to improved fitness."
That a new time trial would eventually become necessary was understood. That gains would be seen so quickly was a bit of a shock. I plan on performing that time trial as quickly as possible, and seeing if the progress can be sustained for another couple months.
If you are currently "winging it" with training, consider using at least heart rate zones for determining intensity. I spent a lot of time training on perceived effort. While useful in its own way, perceived effort pales in comparison to being able to see how your body is reacting.
And, sadly, this also leads me to wonder if perhaps there are even great gains to be made if I invest in a power meter.
Triathlon, she is a demanding mistress.
Tuesday, May 01, 2007
One Third
With Ironman Louisville taking place on August 26th, it will be interesting to look at this year in thirds. January through April and May through August. Admittedly, August may be a bit of a wash between taper and post-IM downtime, but the periods work out well.
So, while I don't generally post specifics about training, here are the numbers from the first four months of 2007. One note, the roads have only recently become clear enough for biking (using Iron Pol standards). The bike mileage is deceptively low. There have been hours spent on the trainer, where mileage isn't documented.
The Swim
In mid-January, I began my 8-week swim focus aimed at improving my comfort in the water, as well as my ability to come out of the water fresh. Between January 1 and April 30, I completed 134,453 total yards swimming. Here are two bits of information to put that in perspective. First, that comes out to just over 76 miles. Second, it is only slightly longer than some of the longest single day swims completed by Martin Strel as he attempted to swim the length of the Amazon. In 2006, it was December before I had accumalated that much swim yardage. And true to Coach Mike's approach, my capabilities in the water are greatly improved.
The Bike
As mentioned above, using mileage alone is misleading when reviewing bike workouts. Through April, I have a grand total of 108 miles on the road. Brutal, especially if you consider most of it came in two rides. Put into proper perspective, my TIME in the saddle for the past four months totals 42 hours, 38 minutes. Using an average 17 mph, that's well over 700 miles. This will ramp up VERY quickly now that biking outside is a reality.
The Run
Admittedly my strong suit, running has taken a back seat to swimming and biking. Even so, I have logged about 40 miles more this year than the same period last year. With a total of 265.6, I am well on the way to a 1000 mile year. Like the swim, I have also seen significant gains in my run as I seek to break the 42 minute mark in the 10K. That is for purely self-gratifying reasons, as a sub-42 minute 10K will result in elite status for a local race. Just once, I'd like to start with the jack rabbits.
Now, it will be interesting to compare these statistics with the same information for the second four months of the year.
So, while I don't generally post specifics about training, here are the numbers from the first four months of 2007. One note, the roads have only recently become clear enough for biking (using Iron Pol standards). The bike mileage is deceptively low. There have been hours spent on the trainer, where mileage isn't documented.
The Swim
In mid-January, I began my 8-week swim focus aimed at improving my comfort in the water, as well as my ability to come out of the water fresh. Between January 1 and April 30, I completed 134,453 total yards swimming. Here are two bits of information to put that in perspective. First, that comes out to just over 76 miles. Second, it is only slightly longer than some of the longest single day swims completed by Martin Strel as he attempted to swim the length of the Amazon. In 2006, it was December before I had accumalated that much swim yardage. And true to Coach Mike's approach, my capabilities in the water are greatly improved.
The Bike
As mentioned above, using mileage alone is misleading when reviewing bike workouts. Through April, I have a grand total of 108 miles on the road. Brutal, especially if you consider most of it came in two rides. Put into proper perspective, my TIME in the saddle for the past four months totals 42 hours, 38 minutes. Using an average 17 mph, that's well over 700 miles. This will ramp up VERY quickly now that biking outside is a reality.
The Run
Admittedly my strong suit, running has taken a back seat to swimming and biking. Even so, I have logged about 40 miles more this year than the same period last year. With a total of 265.6, I am well on the way to a 1000 mile year. Like the swim, I have also seen significant gains in my run as I seek to break the 42 minute mark in the 10K. That is for purely self-gratifying reasons, as a sub-42 minute 10K will result in elite status for a local race. Just once, I'd like to start with the jack rabbits.
Now, it will be interesting to compare these statistics with the same information for the second four months of the year.
Monday, April 30, 2007
Being "That Guy"
In a previous post, I made it abundantly clear that I have never been "That Guy." However, when it comes to endurance events at work, more and more people have come to view me as "That Guy." Experienced marathoner, you want "That Guy." Insane dude training for an Ironman? That Guy. Answers to training questions, or even a whole training program? That Guy. A training partner for those long sessions? That Guy.
It is wonderful that so many co-workers, family, and friends acknowledge the journey I have undertaken. The support, encouragement, and interest others have shown helps make the hard work that much more worthwhile. And it is awesome to see so many others express interest in different events after seeing the accomplishments of those of us who push ourselves to achieve our goals, whether it's walking a 5K or running a marathon.
Of course, being "That Guy" demands a lot of personal improvement, as well. Sometimes, supporting others in their efforts requires more flexibility than most Ironman training programs are designed to withstand. Completing a training run might mean flipping your bike and run days. Long runs interfere with swim sessions. And 90-minute runs turn into 4-hour LSD runs. And races that might never have been entered become mandatory training so you can run next to the first timer.
And painful as it is, this is one aspect of endurance athletics I will always cherish. Helping another achieve a goal they considered impossible is far more rewarding than any finish I've ever experienced. Bear in mind I haven't completed Ironman, yet. That might change.
The runs I completed this past weekend were longer and took more time than my training plan dictated. And they were somewhat slower than I would have run on my own. But they had benefits all their own. It helped my co-worker complete his longest run ever, and gave him the confidence to know he CAN finish a marathon three weeks from now. It helped a young man know that he CAN complete a 5K run two weeks from now.
And it helped an aspiring Ironman understand that 8-hour training weekends can be survived. That's an important bit of information I might not have without the help of others.
It is wonderful that so many co-workers, family, and friends acknowledge the journey I have undertaken. The support, encouragement, and interest others have shown helps make the hard work that much more worthwhile. And it is awesome to see so many others express interest in different events after seeing the accomplishments of those of us who push ourselves to achieve our goals, whether it's walking a 5K or running a marathon.
Of course, being "That Guy" demands a lot of personal improvement, as well. Sometimes, supporting others in their efforts requires more flexibility than most Ironman training programs are designed to withstand. Completing a training run might mean flipping your bike and run days. Long runs interfere with swim sessions. And 90-minute runs turn into 4-hour LSD runs. And races that might never have been entered become mandatory training so you can run next to the first timer.
And painful as it is, this is one aspect of endurance athletics I will always cherish. Helping another achieve a goal they considered impossible is far more rewarding than any finish I've ever experienced. Bear in mind I haven't completed Ironman, yet. That might change.
The runs I completed this past weekend were longer and took more time than my training plan dictated. And they were somewhat slower than I would have run on my own. But they had benefits all their own. It helped my co-worker complete his longest run ever, and gave him the confidence to know he CAN finish a marathon three weeks from now. It helped a young man know that he CAN complete a 5K run two weeks from now.
And it helped an aspiring Ironman understand that 8-hour training weekends can be survived. That's an important bit of information I might not have without the help of others.
Friday, April 27, 2007
It Better Not Rain
The folks coordinating Ironman Louisville seem to have finished celebrating New Year. This is obvious from the release of the IM The Ville course maps which were promised early in the new year. Perhaps they meant the Chinese New Year!
There ARE a few issues with the course. Most notably, the swim. Late in 2006, e-mails from the race director suggested a point-to-point swim with the current. My impression of that, given a "right to left" flow of current would be:
Finish <--------------------------------------------------------------Start
If you check out the swim map, you'll note it looks a lot more like this:
Start >------------------->------------------->--------------------------->
Finish<------------------<--------------------<--------------------------<
Even though my degree is in finance, it seems pretty apparent to me that approximately 1.2 miles of this course will be upriver. Luckily, it is the first half. The IM The Ville site indicates it will be against a "slight current."
Well, I did some digging and came up with generally ambiguous information. If I'm reading everything correctly, we will be swimming ABOVE the McAlpine Locks (in the upper pool). This is good, as current there rarely exceeds 2 mph.
If, however, there is a good rain prior to race day, we could be in trouble. Then, it is quite possible for current to exceed 2 mph. Given that is about the pace I swim any given day, it could make for a LONG swim. Regardless, swimming upriver for 1.2 miles will significantly impact the estimate I will be using for swim time.
If anyone happens to be familiar with swimming this section of the river, any information you can provide will be greatly appreciated.
There ARE a few issues with the course. Most notably, the swim. Late in 2006, e-mails from the race director suggested a point-to-point swim with the current. My impression of that, given a "right to left" flow of current would be:
Finish <--------------------------------------------------------------Start
If you check out the swim map, you'll note it looks a lot more like this:
Start >------------------->------------------->--------------------------->
Finish<------------------<--------------------<--------------------------<
Even though my degree is in finance, it seems pretty apparent to me that approximately 1.2 miles of this course will be upriver. Luckily, it is the first half. The IM The Ville site indicates it will be against a "slight current."
Well, I did some digging and came up with generally ambiguous information. If I'm reading everything correctly, we will be swimming ABOVE the McAlpine Locks (in the upper pool). This is good, as current there rarely exceeds 2 mph.
If, however, there is a good rain prior to race day, we could be in trouble. Then, it is quite possible for current to exceed 2 mph. Given that is about the pace I swim any given day, it could make for a LONG swim. Regardless, swimming upriver for 1.2 miles will significantly impact the estimate I will be using for swim time.
If anyone happens to be familiar with swimming this section of the river, any information you can provide will be greatly appreciated.
Arrrrrrrrrrrgggggggggggh!
Let me repeat that!
Arrrrrrrrrrrgggggggggggh!
Sorry, I had a nice post nearly completed. Then, my computer decided that was an appropriate time to just randomly restart itself. Thanks, Microsoft, for writing such stable code. You continue to just NAIL these things and produce solid operating systems.
Arrrrrrrrrrrgggggggggggh!
Sorry, I had a nice post nearly completed. Then, my computer decided that was an appropriate time to just randomly restart itself. Thanks, Microsoft, for writing such stable code. You continue to just NAIL these things and produce solid operating systems.
Wednesday, April 25, 2007
Near Disaster
Triathlon, by its very nature, is an individual sport. Though in the presence of hundreds, or even thousands of others, we race alone. In the water, we swim with little but our own thoughts. Well, that and the risk of the occassional slap upside the head. On the bike, drafting rules ensure we do the work ourselves. And on the run, we have to get inside ourselves to hide from the pain and fatigue of a long race.
So the opportunity to train with others is an often welcome change. Most Saturdays I run with a training partner who will be attempting his first marathon in less than four weeks. Today, we decided to add a bike to that training. That required a bit of planning and a deviation from the normal process. All of the gear for the day's training was packed and put in the car, last night. The bike was pulled back off the trainer and put in the garage, ready for the car. Bottles of Gatorade and water were prepped and put with my feedbag in the refrigerator.
Since I wanted to get some strength training in, I decided to do my morning run at the YMCA, a nearly tragic decision. Training at the gym AND taking The Pol-R Express poses a bit of a security issue. Since I'm loathe to leave the bike on the rack for the 90 minutes I'm in the building, I decided to throw it in the back seat of the Camry.
That requires the front tire be removed.
So, I pulled the front tire, leaned it against the car so I wouldn't forget it, and threw the rest of the bike into the car. I made sure I had my pump, bags, breakfast, and ran into the garage to grab a few drinks. I tossed the drinks into the bag with my breakfast and backed out of the driveway.
This is the point where you might say something clever like, "Gee, Iron Pol, you didn't mention anything about putting that front tire in the car."
To which I would reply, "Golly, Timmy, you're right. And now would be a good time to start running faster than I can, strictly for safety reasons."
As I cleared the end of the driveway, I felt a lurch of the car and heard a loud crunchy kind of sound. I quickly stopped, wondering what I had just run over, as it isn't trash day. The answer to that question sort of wobbled into view, just to the front passenger side of the car. Oddly, it looked a bit like my wheel. Or, an awful LOT like my wheel.
I believe words to the nature of, "You DID NOT just run over your WHEEL" may have passed my lips. It may, in fact, have been something more colorful, including some clever references to the probable current location of my head, along with the desperate need for a plate glass stomach to facilitate seeing.
I jumped out and grabbed my wheel, hoping against hope there was no damage. I gave it a spin to see if it was obviously bent, and it seemed true. I checked for bent spokes, and saw none. I ran my hands around the entire wheel and felt no bents, dings, or protrusions. Though I have yet to throw it on the bike, it appears the wheel took the abuse well. (Whew!)
I put the wheel in the car. As I closed the door, I noticed something dangling from the front bumper. A quick investigation revealed that in the process of nearly running over my tire, I had ripped the entire side indicator/turn signal light fixture out of the car. The three brackets that held it there were completely broken.
I took the fixture off, threw it in the car, and headed to the gym, thankful that it was only the car that had been damaged. The ride is still on, and the bike is fine.
So the opportunity to train with others is an often welcome change. Most Saturdays I run with a training partner who will be attempting his first marathon in less than four weeks. Today, we decided to add a bike to that training. That required a bit of planning and a deviation from the normal process. All of the gear for the day's training was packed and put in the car, last night. The bike was pulled back off the trainer and put in the garage, ready for the car. Bottles of Gatorade and water were prepped and put with my feedbag in the refrigerator.
Since I wanted to get some strength training in, I decided to do my morning run at the YMCA, a nearly tragic decision. Training at the gym AND taking The Pol-R Express poses a bit of a security issue. Since I'm loathe to leave the bike on the rack for the 90 minutes I'm in the building, I decided to throw it in the back seat of the Camry.
That requires the front tire be removed.
So, I pulled the front tire, leaned it against the car so I wouldn't forget it, and threw the rest of the bike into the car. I made sure I had my pump, bags, breakfast, and ran into the garage to grab a few drinks. I tossed the drinks into the bag with my breakfast and backed out of the driveway.
This is the point where you might say something clever like, "Gee, Iron Pol, you didn't mention anything about putting that front tire in the car."
To which I would reply, "Golly, Timmy, you're right. And now would be a good time to start running faster than I can, strictly for safety reasons."
As I cleared the end of the driveway, I felt a lurch of the car and heard a loud crunchy kind of sound. I quickly stopped, wondering what I had just run over, as it isn't trash day. The answer to that question sort of wobbled into view, just to the front passenger side of the car. Oddly, it looked a bit like my wheel. Or, an awful LOT like my wheel.
I believe words to the nature of, "You DID NOT just run over your WHEEL" may have passed my lips. It may, in fact, have been something more colorful, including some clever references to the probable current location of my head, along with the desperate need for a plate glass stomach to facilitate seeing.
I jumped out and grabbed my wheel, hoping against hope there was no damage. I gave it a spin to see if it was obviously bent, and it seemed true. I checked for bent spokes, and saw none. I ran my hands around the entire wheel and felt no bents, dings, or protrusions. Though I have yet to throw it on the bike, it appears the wheel took the abuse well. (Whew!)
I put the wheel in the car. As I closed the door, I noticed something dangling from the front bumper. A quick investigation revealed that in the process of nearly running over my tire, I had ripped the entire side indicator/turn signal light fixture out of the car. The three brackets that held it there were completely broken.
I took the fixture off, threw it in the car, and headed to the gym, thankful that it was only the car that had been damaged. The ride is still on, and the bike is fine.
Tuesday, April 24, 2007
Symptoms
My sister has occassionally called into question my sanity. It began when the prospect of running a marathon first entered my mind. When I asked her to consider running the Chicago Marathon with me, she voiced her feelings on the matter.
In her mind, running is the most expedient way to stay in shape. She runs a 5K race every now and then. Anything above and beyond that is a sign of possible mental instability.
My registration for Ironman Louisville was, in her mind, the final piece of evidence in the verification process. Tacking 114.4 miles onto the day BEFORE completing a marathon and the training required to achieve that task make this an open and shut case. Obsessive. In a big way.
Well, I have bad news. There are even more symptoms. For example, consider the energy levels of people during training.
Night before last, I got a fairly good night's sleep. I got to bed in time to get about seven and a half hours sleep (though it was broken up by Monster Girl). I didn't have to train in the morning. Everything was on track for a great day. Yet I could barely keep my eyes open driving to work, and I felt sluggish, all day. When I got home, what I really wanted was a nap instead of the "dad time" and training I got.
Last night, after watching kids until after 9 p.m. (yes, at least one was awake until then), I hopped on the bike for a 75 minute spin on the trainer. Life then got in the way, and I didn't get into bed until after 11:30 p.m. That may as well be 3 a.m. for me, which, by the way, is when Monster Girl woke up screaming. After roughly four and a half hours sleep, I got up for my swim session and headed to work. Oddly, I am alert and feel better than when I go more sleep.
The difference? The training. Somewhere along the path to the insanity we call endurance sports, my body has become used to the training. Is it the endorphins so many talk about? I don't think so, as those are supposed to kick in DURING training. And I can definitely refute the presence of any such kick DURING long training or racing. Whatever it is, I do better after training, regardless of the quality of sleep.
If attempting an Ironman puts one into the "questionable sanity" category, where does "needs training to function" land them?
In her mind, running is the most expedient way to stay in shape. She runs a 5K race every now and then. Anything above and beyond that is a sign of possible mental instability.
My registration for Ironman Louisville was, in her mind, the final piece of evidence in the verification process. Tacking 114.4 miles onto the day BEFORE completing a marathon and the training required to achieve that task make this an open and shut case. Obsessive. In a big way.
Well, I have bad news. There are even more symptoms. For example, consider the energy levels of people during training.
Night before last, I got a fairly good night's sleep. I got to bed in time to get about seven and a half hours sleep (though it was broken up by Monster Girl). I didn't have to train in the morning. Everything was on track for a great day. Yet I could barely keep my eyes open driving to work, and I felt sluggish, all day. When I got home, what I really wanted was a nap instead of the "dad time" and training I got.
Last night, after watching kids until after 9 p.m. (yes, at least one was awake until then), I hopped on the bike for a 75 minute spin on the trainer. Life then got in the way, and I didn't get into bed until after 11:30 p.m. That may as well be 3 a.m. for me, which, by the way, is when Monster Girl woke up screaming. After roughly four and a half hours sleep, I got up for my swim session and headed to work. Oddly, I am alert and feel better than when I go more sleep.
The difference? The training. Somewhere along the path to the insanity we call endurance sports, my body has become used to the training. Is it the endorphins so many talk about? I don't think so, as those are supposed to kick in DURING training. And I can definitely refute the presence of any such kick DURING long training or racing. Whatever it is, I do better after training, regardless of the quality of sleep.
If attempting an Ironman puts one into the "questionable sanity" category, where does "needs training to function" land them?
Monday, April 23, 2007
Smoky and the Bandit
Recent posts about Jacob Seilheimer running the Boston Marathon have resulted in some interesting discussion, though much of it happened via e-mail rather than blog comments. Much of that discussion focused on his completing the race without having qualifying and registering for the race. For many, the idea that others bandit races is disturbing.
It is a topic worth discussing, because there are a great many views on the subject. Never one to shy away from a controversial issue, I'll take a crack at addressing it.
For some, the concern is that bandits "steal" resources from the race. As bandits don't pay entry fees, anything they use on race day is paid for by someone else. This can include drinks, gels, paid and volunteer workers on the course, etc. Those who make this argument believe that everyone should pay their fare share.
The counter argument is that those resources are already there, and unless a bandit uses items that eventually result in a paid entrant NOT getting the support they need, the supposed harm is minimal. If a bandit drinks even 12-15 cups of Gatorade, the cost is minimal, given it would have been thrown out, anyway.
Another concern offered is that bandits somehow diminish the value of the race. The event is set up for serious athletes who are willing to at least put their name on the dotted line. Bandits have little invested in the race and distract from its nature.
The response to this argument tends to be that bandits have many reasons for opting out of signing up. Sometimes there is the cost. Other times there are other motives for running the race and paying to enter is counterproductive. Sometimes, runners just like supported training runs. While some bandits might somehow diminish the value of the race, others contribute to the event in their own way.
A third objection is that bandits, being unregistered, represent a risk to the race director and sponsor. If they were to be injured while running the race, the event would be at risk of a lawsuit. As the runner never signed a consent and release form, they can hold the race officials liable for any injury incurred. Many events are non-profit, and the risk of litigation poses a real and significant threat.
Others would counter that anyone running on the course without a registration would have no right to hold the race responsible for any injuries incurred on the course. They have no consent and liability form because they have no hold against the event. They are private individuals using public property for their exercise. If this argument is allowed in order to limit bandits from running the entire race, it would also have to be applied to any and all public traffic on the course. Just as spectators wouldn't have a valid claim if they twist their ankle running across the race course, bandits wouldn't have a valid claim if they are injured while running. Most would argue that any successful lawsuit of this nature is sign of a flawed judicial system.
One of the comments on Jacob's site indicated that Jacob hadn't, in fact, run the Boston Marathon. What he had done was completed a 26.2 mile run along the same route on the same day. In fact, it should be noted that many of the pictures on his site show him running on the sidewalk. If he had completed the journey in a more timely manner, would it make any difference? As an unregistered runner, he would have basically been doing a supported, well attended, widely broadcast training run.
On the other hand, do athletes have the right to expect that the person running next to them is a registered participant. What responsibility to we have to self-police ourselves? Is running as a bandit akin to cheating? After all, it is unacceptable to transfer bib numbers (unless allowed by the event directors). How would we respond if someone earned a slot at Kona in the 40-49 age group when they were 38?
Or is banditing something completely different?
Please share your thoughts. Keep in mind that while we may feel passionately about the subject, this is a friendly discussion and the opinions of others should be honored, regardless of agreement. Let the debate begin.
It is a topic worth discussing, because there are a great many views on the subject. Never one to shy away from a controversial issue, I'll take a crack at addressing it.
For some, the concern is that bandits "steal" resources from the race. As bandits don't pay entry fees, anything they use on race day is paid for by someone else. This can include drinks, gels, paid and volunteer workers on the course, etc. Those who make this argument believe that everyone should pay their fare share.
The counter argument is that those resources are already there, and unless a bandit uses items that eventually result in a paid entrant NOT getting the support they need, the supposed harm is minimal. If a bandit drinks even 12-15 cups of Gatorade, the cost is minimal, given it would have been thrown out, anyway.
Another concern offered is that bandits somehow diminish the value of the race. The event is set up for serious athletes who are willing to at least put their name on the dotted line. Bandits have little invested in the race and distract from its nature.
The response to this argument tends to be that bandits have many reasons for opting out of signing up. Sometimes there is the cost. Other times there are other motives for running the race and paying to enter is counterproductive. Sometimes, runners just like supported training runs. While some bandits might somehow diminish the value of the race, others contribute to the event in their own way.
A third objection is that bandits, being unregistered, represent a risk to the race director and sponsor. If they were to be injured while running the race, the event would be at risk of a lawsuit. As the runner never signed a consent and release form, they can hold the race officials liable for any injury incurred. Many events are non-profit, and the risk of litigation poses a real and significant threat.
Others would counter that anyone running on the course without a registration would have no right to hold the race responsible for any injuries incurred on the course. They have no consent and liability form because they have no hold against the event. They are private individuals using public property for their exercise. If this argument is allowed in order to limit bandits from running the entire race, it would also have to be applied to any and all public traffic on the course. Just as spectators wouldn't have a valid claim if they twist their ankle running across the race course, bandits wouldn't have a valid claim if they are injured while running. Most would argue that any successful lawsuit of this nature is sign of a flawed judicial system.
One of the comments on Jacob's site indicated that Jacob hadn't, in fact, run the Boston Marathon. What he had done was completed a 26.2 mile run along the same route on the same day. In fact, it should be noted that many of the pictures on his site show him running on the sidewalk. If he had completed the journey in a more timely manner, would it make any difference? As an unregistered runner, he would have basically been doing a supported, well attended, widely broadcast training run.
On the other hand, do athletes have the right to expect that the person running next to them is a registered participant. What responsibility to we have to self-police ourselves? Is running as a bandit akin to cheating? After all, it is unacceptable to transfer bib numbers (unless allowed by the event directors). How would we respond if someone earned a slot at Kona in the 40-49 age group when they were 38?
Or is banditing something completely different?
Please share your thoughts. Keep in mind that while we may feel passionately about the subject, this is a friendly discussion and the opinions of others should be honored, regardless of agreement. Let the debate begin.
Thursday, April 19, 2007
Coffee, Tea, or... Gatorade?
Swim. Bike. Run. Nutrition? It is said that nutrition is the fourth discipline of triathlon, and in few races is that so visible as it is in Ironman. The time spent completing an IM distance race makes proper nutrition a necessity.
For many, it is also the most difficult discipline. And for first timers, it is admittedly a crapshoot. While we use long training sessions and other races as test cases for what to do on IM race day, it is impossible to simulate the magnitude of completing an Ironman. It must be done.
Reading some of the race reports, I'm getting a better feel for the challenges that may develop on August 26th in Louisville. Those under Coach Mike's tutelage got an advance copy of his race report from Ironman Arizona. It is quite obvious from his report that nutrition can quickly overshadow just about any other challenge.
Mike commented about difficulties staying on course in the swim for two major issues. First, his goggles were leaking and kept filling up with water. Second, he apparently lost a contact somewhere along the way. Those two issues combined to cause Mike to miss his swim goal (of 57:30), by a WHOLE three minutes. (Just for the record, leaky goggles would slow me down a WHOLE lot more).
The wind in Arizona was another huge factor. Particularly on the bike. Mike has set a bike goal of 5:20, an aggressive 10 minutes faster than his previous best bike. Despite the conditions, Mike finished in 5:35, his third best bike time in an IM race.
But Mike's own comments touch on the fourth discipline of triathlon. The balance between caloric intake, hydration, and power output is very fine, indeed. The simple difference of a bit of water can have a huge impact on a race. In this case, Mike indicated that his solid food intake called for more fluids than he was able to get his hands on. As food became less palatable, his caloric intake fell, and power went with it. By the end of the bike, he knew that the run would be a struggle. To his credit, Mike ponied up and completed the race. Again, for the record, while short of his target marathon time, Mike's sub-4:30 marathon is very impressive.
Nutrition has always been more of an afterthought, for me. Throw a few gels into the running pack. Water, Gatorade? Whatever's handy. Going for a bike? Grab a Clif Bar or a banana. Get a couple bottles of whatever's available and get out the door. Forget everything? No biggie, even a marathon can be completed on just water or Gatorade.
That mentality? Well, it's just got to go. That kind of thinking will earn me a bed right next to Commodore. Only I'll have nothing to blame except myself. So, it's time for some research, and you can all add your two cents worth.
As a marathoner, I'm used to gels (I use Gu) and Gatorade. On long rides, I've been carrying Clif Bars, Gatorade, and water. Mike's comments hinted that purely liquid calories may be a better option. The question will come down to what will meet my needs on race day. If I can handle solid food, am I better off with that? Or am I better off going all liquid for ease?
One thing is certain. I have less than 100 days to sort it out, because after that, I won't have time to test things out. And after my first triathlon, I learned not to use ANYTHING new on race day.
*Side note* While looking for the post on my first triathlon, I came across the post about my first mile swim. Two things caught my eye. First, my feelings about a 1760 yard swim at that time. I called it a miracle mile. Second, the pace I mentioned, 2:45/100 yards. Less than 12 months later, a 2000 yard swim is an easy session. And if I see 2:45, I know I forgot to hit my lap counter.
For many, it is also the most difficult discipline. And for first timers, it is admittedly a crapshoot. While we use long training sessions and other races as test cases for what to do on IM race day, it is impossible to simulate the magnitude of completing an Ironman. It must be done.
Reading some of the race reports, I'm getting a better feel for the challenges that may develop on August 26th in Louisville. Those under Coach Mike's tutelage got an advance copy of his race report from Ironman Arizona. It is quite obvious from his report that nutrition can quickly overshadow just about any other challenge.
Mike commented about difficulties staying on course in the swim for two major issues. First, his goggles were leaking and kept filling up with water. Second, he apparently lost a contact somewhere along the way. Those two issues combined to cause Mike to miss his swim goal (of 57:30), by a WHOLE three minutes. (Just for the record, leaky goggles would slow me down a WHOLE lot more).
The wind in Arizona was another huge factor. Particularly on the bike. Mike has set a bike goal of 5:20, an aggressive 10 minutes faster than his previous best bike. Despite the conditions, Mike finished in 5:35, his third best bike time in an IM race.
But Mike's own comments touch on the fourth discipline of triathlon. The balance between caloric intake, hydration, and power output is very fine, indeed. The simple difference of a bit of water can have a huge impact on a race. In this case, Mike indicated that his solid food intake called for more fluids than he was able to get his hands on. As food became less palatable, his caloric intake fell, and power went with it. By the end of the bike, he knew that the run would be a struggle. To his credit, Mike ponied up and completed the race. Again, for the record, while short of his target marathon time, Mike's sub-4:30 marathon is very impressive.
Nutrition has always been more of an afterthought, for me. Throw a few gels into the running pack. Water, Gatorade? Whatever's handy. Going for a bike? Grab a Clif Bar or a banana. Get a couple bottles of whatever's available and get out the door. Forget everything? No biggie, even a marathon can be completed on just water or Gatorade.
That mentality? Well, it's just got to go. That kind of thinking will earn me a bed right next to Commodore. Only I'll have nothing to blame except myself. So, it's time for some research, and you can all add your two cents worth.
As a marathoner, I'm used to gels (I use Gu) and Gatorade. On long rides, I've been carrying Clif Bars, Gatorade, and water. Mike's comments hinted that purely liquid calories may be a better option. The question will come down to what will meet my needs on race day. If I can handle solid food, am I better off with that? Or am I better off going all liquid for ease?
One thing is certain. I have less than 100 days to sort it out, because after that, I won't have time to test things out. And after my first triathlon, I learned not to use ANYTHING new on race day.
*Side note* While looking for the post on my first triathlon, I came across the post about my first mile swim. Two things caught my eye. First, my feelings about a 1760 yard swim at that time. I called it a miracle mile. Second, the pace I mentioned, 2:45/100 yards. Less than 12 months later, a 2000 yard swim is an easy session. And if I see 2:45, I know I forgot to hit my lap counter.
Wednesday, April 18, 2007
Breaking 130
Time keeps on slippin', slippin', slippin', into the future...
That clock is merciless. It just keeps counting down, oblivious to the feelings of those who look at it every day. Time is like that. It slows for nobody. Well, unless you have the resources to push yourself to something much closer to the speed of light than any of us will achieve on our bikes.
And training continues. This morning, there was an aligning of the stars as my workout and the plans of the Wednesday morning group were frighteningly similar. Swim 200s at race pace. As we were all in the same lane, anyway, it worked out well. The first discussions were about doing the sets on 3:45. Another guy saved me from having to humble myself by questioning that pace. So, they decided on 4:00. Which was a PERFECT pace.
If that was the pace they actually swam.
On the first interval, I came in at 3:20. And I was the caboose. Now, unless they were INCLUDING the rest interval in their calculations, having the slowest swimmer achieve an unheard of pace of 3:20/200 yards is a far cry from 4:00. Luckily, the pace slowed on the second set. Of course, 3:30 isn't that much slower.
I figured I'd get a break on the third set, since the guy who originally questioned 3:45 would be leading. It was only then that I realized he was wearing SWIM FINS. My head nearly exploded. That HAS to violate some kind of swim group ethics. Isn't there a rule that says it's impolite to KILL another swimmer by setting pace while wearing fins? On the fourth set, I realized the guy who led the first set was using a pull bouy.
I skipped the fifth set out of protest.
I led the last two sets. It seems the onset of cranial pyrotechnics is beneficial to my swim. I managed to maintain the 1:45 pace, and on the final set swam 1:34 for the first 100. That was, of course, followed by a 2:03 on the next 100. Still, I almost fell out of the pool when I saw the 1:34. And falling out of a pool is a real trick.
Next time I think about swimming intervals with this crew, I plan on throwing the match by pulling up with a hamstring injury. And no, I don't care that hamstring injuries aren't all that common in the pool. That's what I'm going with.
On a side note, remember to use caution as you get your bikes out onto the road. My brother-in-law got to spend most of the last two days in the hospital thanks to an inattentive driver. He was on his motorcycle when a driver nearly t-boned him. He managed to avoid that accident, but slammed into a second car at 40 mph. That two separate drivers failed to acknowledge another vehicle with the right of way is frightening. A fractured wrist and some severe soft tissue damage later, he'll be okay.
Just keep in mind that many drivers are unable to see anything smaller than an SUV when driving. Be safe on the roads so we can all make it to our races.
That clock is merciless. It just keeps counting down, oblivious to the feelings of those who look at it every day. Time is like that. It slows for nobody. Well, unless you have the resources to push yourself to something much closer to the speed of light than any of us will achieve on our bikes.
And training continues. This morning, there was an aligning of the stars as my workout and the plans of the Wednesday morning group were frighteningly similar. Swim 200s at race pace. As we were all in the same lane, anyway, it worked out well. The first discussions were about doing the sets on 3:45. Another guy saved me from having to humble myself by questioning that pace. So, they decided on 4:00. Which was a PERFECT pace.
If that was the pace they actually swam.
On the first interval, I came in at 3:20. And I was the caboose. Now, unless they were INCLUDING the rest interval in their calculations, having the slowest swimmer achieve an unheard of pace of 3:20/200 yards is a far cry from 4:00. Luckily, the pace slowed on the second set. Of course, 3:30 isn't that much slower.
I figured I'd get a break on the third set, since the guy who originally questioned 3:45 would be leading. It was only then that I realized he was wearing SWIM FINS. My head nearly exploded. That HAS to violate some kind of swim group ethics. Isn't there a rule that says it's impolite to KILL another swimmer by setting pace while wearing fins? On the fourth set, I realized the guy who led the first set was using a pull bouy.
I skipped the fifth set out of protest.
I led the last two sets. It seems the onset of cranial pyrotechnics is beneficial to my swim. I managed to maintain the 1:45 pace, and on the final set swam 1:34 for the first 100. That was, of course, followed by a 2:03 on the next 100. Still, I almost fell out of the pool when I saw the 1:34. And falling out of a pool is a real trick.
Next time I think about swimming intervals with this crew, I plan on throwing the match by pulling up with a hamstring injury. And no, I don't care that hamstring injuries aren't all that common in the pool. That's what I'm going with.
On a side note, remember to use caution as you get your bikes out onto the road. My brother-in-law got to spend most of the last two days in the hospital thanks to an inattentive driver. He was on his motorcycle when a driver nearly t-boned him. He managed to avoid that accident, but slammed into a second car at 40 mph. That two separate drivers failed to acknowledge another vehicle with the right of way is frightening. A fractured wrist and some severe soft tissue damage later, he'll be okay.
Just keep in mind that many drivers are unable to see anything smaller than an SUV when driving. Be safe on the roads so we can all make it to our races.
Worthy
Several others have posted on Jacob who bandited the Boston Marathon. To quote him, "I, Jacob Seilheimer, completed the Boston Marathon...DEAD LAST.And I'm damn proud of it."
This story is definitely worth reading, and Jacob is definitely worthy of being called by the title he earned. Marathoner.
This story is definitely worth reading, and Jacob is definitely worthy of being called by the title he earned. Marathoner.
Tuesday, April 17, 2007
Outneeding
Just about anyone ever completing training for an Ironman knows that sleep quickly becomes a limited resource. The "just about" is for those people who attempt IM distance races without really training. For the rest of us, most mornings start in the dark hours of the morning as we complete our first training sessions of the day.
So sleep time is something I've come to value. I do everything I can to get to bed early and get some quality rest. Of course, any parent with toddlers can confirm that best intentions are fairly meaningless when little ones determine that sleep time is over.
My day started out in just that manner. B-Boy and Monster Girl joined forces. Kind of like the Wonder Twins from the 1980s. "Wonder Toddler powers activate."
"Shape of... a three year old with the head of a bull." "Form of an 18-month old coughing like an 80-year old smoker." B-Boy started things out when he started squawking for my wife. She got up to see what he needed, and was promptly TOLD to get daddy, but not before the baby was woke up. Mrs. Pol was more than happy to let me deal with the issue, and headed back to bed, taking her daughter with her.
Me? I got to deal with a son who took off his wet pull-up, then refused to put on a new one. That took the better part of 30 minutes to resolve. I didn't have the heart to let him sit in the bathroom all night, regardless of what I might have told him. Thirty minutes later, Monster Girl took over as her cough was keeping her awake. Apparently, she figured somebody (pronounced Dad, in our house) should be awake with her. In her normal fashion, she fell asleep right about the time I headed out the door for training.
Ahhhh, the life of Ironman training.
So sleep time is something I've come to value. I do everything I can to get to bed early and get some quality rest. Of course, any parent with toddlers can confirm that best intentions are fairly meaningless when little ones determine that sleep time is over.
My day started out in just that manner. B-Boy and Monster Girl joined forces. Kind of like the Wonder Twins from the 1980s. "Wonder Toddler powers activate."
"Shape of... a three year old with the head of a bull." "Form of an 18-month old coughing like an 80-year old smoker." B-Boy started things out when he started squawking for my wife. She got up to see what he needed, and was promptly TOLD to get daddy, but not before the baby was woke up. Mrs. Pol was more than happy to let me deal with the issue, and headed back to bed, taking her daughter with her.
Me? I got to deal with a son who took off his wet pull-up, then refused to put on a new one. That took the better part of 30 minutes to resolve. I didn't have the heart to let him sit in the bathroom all night, regardless of what I might have told him. Thirty minutes later, Monster Girl took over as her cough was keeping her awake. Apparently, she figured somebody (pronounced Dad, in our house) should be awake with her. In her normal fashion, she fell asleep right about the time I headed out the door for training.
Ahhhh, the life of Ironman training.
Monday, April 16, 2007
From Tempe to Boston
With the excitement of Ironman Arizona barely in the bag, we turn to the Boston Marathon. While I'm sure there are others out there, I know of one tri-blogger who is running the race, today. And one thing is certain. The winds that plagued participants at IM Arizona continued their journey and now harass those in Boston.
None other than TriBoomer was invited to run the Boston Marathon in recognition of his efforts at raising money to fight bloodborne cancers. He is wearing bib number 24923, and you can track his progress here. As of this writing, Boomer has been tracked through 10K in a time of 1:08.
I'm hoping their tracking is delayed, as the race has been in progress for nearly two and a half hours, at this point. Given his pace, Boomer should have been beyond the 15K point, if not past 20K. Of course, the conditions are far from conducive to marathoning, with temps in the low 50s, winds gusting to 50 mph, and sideways rain.
*Already an update: Boomer has passed the 15K point in 1:42:10, maintaining 10-11 minute miles.
*Update two: While far from real time, Boomer has been sighted passing the 30K checkpoint in 3:50. He is on pace for about 5:25, and we can only hope the weather has broke so he can at least dry out while he's running.
*Boomer is nearing the end. Given the lag in time, he may be done. The last checkpoint he passed was the 40K point, in 5:24. Given that pace, he should be getting awfully close to the finish line.
Here is a late addition, and a horrible oversight. George Schweitzer, endurance athlete extraordinaire, also raced in Boston, today. In addition to finishing the race, he tore it up. He finished in 2:50:17 with an average pace of 6:30/mile. Not bad given the wind and the rain. I don't know if that's a marathon PR for George, but I believe it is his first time running Boston. That was good enough for 366 overall, 280 in his division. Congratulations to him on a fine race!
Boomer accomplished a lot simply being invited to run this race. Keep checking back to see how he is doing.
None other than TriBoomer was invited to run the Boston Marathon in recognition of his efforts at raising money to fight bloodborne cancers. He is wearing bib number 24923, and you can track his progress here. As of this writing, Boomer has been tracked through 10K in a time of 1:08.
I'm hoping their tracking is delayed, as the race has been in progress for nearly two and a half hours, at this point. Given his pace, Boomer should have been beyond the 15K point, if not past 20K. Of course, the conditions are far from conducive to marathoning, with temps in the low 50s, winds gusting to 50 mph, and sideways rain.
*Already an update: Boomer has passed the 15K point in 1:42:10, maintaining 10-11 minute miles.
*Update two: While far from real time, Boomer has been sighted passing the 30K checkpoint in 3:50. He is on pace for about 5:25, and we can only hope the weather has broke so he can at least dry out while he's running.
*Boomer is nearing the end. Given the lag in time, he may be done. The last checkpoint he passed was the 40K point, in 5:24. Given that pace, he should be getting awfully close to the finish line.
Here is a late addition, and a horrible oversight. George Schweitzer, endurance athlete extraordinaire, also raced in Boston, today. In addition to finishing the race, he tore it up. He finished in 2:50:17 with an average pace of 6:30/mile. Not bad given the wind and the rain. I don't know if that's a marathon PR for George, but I believe it is his first time running Boston. That was good enough for 366 overall, 280 in his division. Congratulations to him on a fine race!
Boomer accomplished a lot simply being invited to run this race. Keep checking back to see how he is doing.
Sunday, April 15, 2007
One is Done
Congratulations to Coach Mike who has completed another Ironman race. He tore up the bike, averaging 20 mph over the 112 mile course. He went out hard on the run, and seems to have run into some issues over the last 8 miles or so. Having never completed an IM distance race, myself, I'm inclined to say "Who doesn't." In all, he completed the race in what I consider blazing fast speed, with a total time of 11:15:59.
Commodore is on the run course, and I will be sending positive vibes toward Tempe. He completed the bike in just over 8 hours, and the athlete tracker has yet to show a time for the first split at the 8.8 mile point of the run. With his bike and swim times, he is left with about 7 hours to complete the run. Send Commodore all the positive energy you can. With the health issues he's been battling, he can use anything we send his way.
Commodore is on the run course, and I will be sending positive vibes toward Tempe. He completed the bike in just over 8 hours, and the athlete tracker has yet to show a time for the first split at the 8.8 mile point of the run. With his bike and swim times, he is left with about 7 hours to complete the run. Send Commodore all the positive energy you can. With the health issues he's been battling, he can use anything we send his way.
Early Results
For those who aren't following the links, Commodore and Mike are both on the bike. Mike proved what time in the pool is worth, completing the 2.4 mile swim in just under 1 hour and 2 minutes. Commodore made a HUGE gain from Ironman Florida, completing the swim in 1 hour 44 minutes. For the record, that is an improvement of 21 minutes.
As of this post, Mike had gotten through the 37 mile checkpoint of the bike in 1:44 for a pace of just over 21 mph. That's moving. Commodore's tracker hasn't updated with that time, as yet.
As of this post, Mike had gotten through the 37 mile checkpoint of the bike in 1:44 for a pace of just over 21 mph. That's moving. Commodore's tracker hasn't updated with that time, as yet.
Saturday, April 14, 2007
Good Luck!
At least two important people from my life will be toeing the line at Ironman Arizona on Sunday. For tracking purposes, the links to their Athlete Tracker pages are shown here. Best of luck to Comms and Coach Mike.
Comm's Athlete Tracker page
Coach Mike's Athlete Tracker page
I will also try and update as I find out information. Most of it will be publicly available, so nothing will be breaking. I'll also be out for Mrs. Pol's birthday dinner, so there might be some gaps.
Good luck to both of you, and to anyone I may have missed!
Comm's Athlete Tracker page
Coach Mike's Athlete Tracker page
I will also try and update as I find out information. Most of it will be publicly available, so nothing will be breaking. I'll also be out for Mrs. Pol's birthday dinner, so there might be some gaps.
Good luck to both of you, and to anyone I may have missed!
Thursday, April 12, 2007
Passing the Torch
It's amazing how perspectives can change in a short period of time. Twelve months ago, I was ALMOST to the point of swimming freestyle after months of TI drills. Swim workouts were measured in time because it seemed pointless to record swimming 200 yards. My training logs show the first recorded yardage in May, and those were 500-700 yard swims.
In May of last year I broke out my bike and started training on the road. Of course, my steed at that time was a lower end Giant mountain bike, all 35 pounds of it. Still, I hit the roads with a vengeance and logged some rides as long as 15 miles by the time my first race in June rolled around.
By that time, I had purchased my beloved Pol-R Express, and quickly ramped up to 40-50 mile rides. Training through June and July gave me the confidence to complete an Olympic distance triathlon in August, though I still felt distant from much of the triathlon community. While I had certainly invested some time and money, I just didn't feel "triathletey." (I'm fairly certain I just coined that term, so if you take it and make millions of dollars, please remember the little people).
I knew triathletes. They were the ones with all the stories about big races, long races, and lots of races. They wore their club gear at all the meetings and rides. They had months and months of blog entries about their training and racing. They knew all the pros, and had even met many of them. Me, I was just hanging out in their space. I wasn't REALLY a triathlete. Normally a loud and talkative person, I clammed up around real triathletes.
Then, I completed two triathlons in three weeks. The second was at the invitation of a co-worker running his first triathlon. Suddenly, I was the one who "knew everything." I'd been there. I'd set up transition areas. I'd seen wave starts and knew how to avoid the worst of the beating in the water. I understood how frantic you can be going from swim to bike and bike to run. And while I didn't really know all that much, my friend listened to everything I said.
Then Ironman Louisville became a reality, and I jumped feet first into the fray. Though it took me nearly three years to make the jump from half to full marathon, the journey from novice to Ironman was given 18 short months. The change from "wannabe" to triathlete took much less time.
Now, I hope I can be as motivational for all the fledgling triathletes as others have been for me. I try to make sure struggling swimmers understand that 12 months ago, I could barely swim 500 yards. When others cringe at the idea of biking 20 miles, I point out that my first rides, less than a year ago, were only 5 to 10 miles. And running is something that I continue to improve at as I head into my fifth marathon.
Triathlon has something for everyone. If you're new to endurance sports, remember that sprint distance races can be as short as 15 miles, including the bike and run. Often, the swim is in water so shallow the entire distance can be walked, if the need arises. And regardless of the distance, completing any event makes every competitor a winner. As you complete races, the feeling of being an "outsider" will pass. People will start to recognize you.
And they'll know you're a triathlete. Then, you too, can pass the torch.
In May of last year I broke out my bike and started training on the road. Of course, my steed at that time was a lower end Giant mountain bike, all 35 pounds of it. Still, I hit the roads with a vengeance and logged some rides as long as 15 miles by the time my first race in June rolled around.
By that time, I had purchased my beloved Pol-R Express, and quickly ramped up to 40-50 mile rides. Training through June and July gave me the confidence to complete an Olympic distance triathlon in August, though I still felt distant from much of the triathlon community. While I had certainly invested some time and money, I just didn't feel "triathletey." (I'm fairly certain I just coined that term, so if you take it and make millions of dollars, please remember the little people).
I knew triathletes. They were the ones with all the stories about big races, long races, and lots of races. They wore their club gear at all the meetings and rides. They had months and months of blog entries about their training and racing. They knew all the pros, and had even met many of them. Me, I was just hanging out in their space. I wasn't REALLY a triathlete. Normally a loud and talkative person, I clammed up around real triathletes.
Then, I completed two triathlons in three weeks. The second was at the invitation of a co-worker running his first triathlon. Suddenly, I was the one who "knew everything." I'd been there. I'd set up transition areas. I'd seen wave starts and knew how to avoid the worst of the beating in the water. I understood how frantic you can be going from swim to bike and bike to run. And while I didn't really know all that much, my friend listened to everything I said.
Then Ironman Louisville became a reality, and I jumped feet first into the fray. Though it took me nearly three years to make the jump from half to full marathon, the journey from novice to Ironman was given 18 short months. The change from "wannabe" to triathlete took much less time.
Now, I hope I can be as motivational for all the fledgling triathletes as others have been for me. I try to make sure struggling swimmers understand that 12 months ago, I could barely swim 500 yards. When others cringe at the idea of biking 20 miles, I point out that my first rides, less than a year ago, were only 5 to 10 miles. And running is something that I continue to improve at as I head into my fifth marathon.
Triathlon has something for everyone. If you're new to endurance sports, remember that sprint distance races can be as short as 15 miles, including the bike and run. Often, the swim is in water so shallow the entire distance can be walked, if the need arises. And regardless of the distance, completing any event makes every competitor a winner. As you complete races, the feeling of being an "outsider" will pass. People will start to recognize you.
And they'll know you're a triathlete. Then, you too, can pass the torch.
Wednesday, April 11, 2007
Home Again, Home Again, Jiggity Jig
Well, after a long hiatus out of my office, I'm back at my desk. The past few weeks have been spent working closely with a few co-workers as we resolved some issues that were both caused and identified by our company's new business system. Talk about a double edged sword. Regardless, most of the challenges have been overcome, and we can get back to a more normal daily process.
Now, if I can convince Mother Nature to get back to normal, my training will be much more effective. In a simple twist of irony, the week after global warming alarmists released their apocalyptic report on the state of the planet, this part of the country has gone into yet another week of record cold temperatures. Add to that the snowstorms we've been experiencing, and training has been a hoot.
Saturday was an 18 miler as part of my co-worker's training for his first marathon. I awoke that morning to temps in the high teens, 15 mile an hour winds, and an inch of new snow. The decision was made to do the run, mostly because my co-worker liked that option better than the "swim for an hour then run 10 miles" alternative I offered.
Easter was clear and cold. At least most of the snow had melted off, though we kept the kids indoors for egg hunting. I also paid the price on my 3-hour training ride. Temps in the low 20s led me to complete the ride indoors, as well. Monday, we got more snow. More biking inside. And the outlook is more of the same. Record low temperatures. Additional snow. More television viewed while on the trainer.
The training hours are starting to rack up. Mileage and yardage are starting to accumulate. And if I can ever get my bike off the trainer, I'll start laying down some serious biking mileage, as well. And with the countdown timer well under 140 (when did THAT happen?), things will only start ramping up. Less than seven weeks until double digits.
Now, if I can convince Mother Nature to get back to normal, my training will be much more effective. In a simple twist of irony, the week after global warming alarmists released their apocalyptic report on the state of the planet, this part of the country has gone into yet another week of record cold temperatures. Add to that the snowstorms we've been experiencing, and training has been a hoot.
Saturday was an 18 miler as part of my co-worker's training for his first marathon. I awoke that morning to temps in the high teens, 15 mile an hour winds, and an inch of new snow. The decision was made to do the run, mostly because my co-worker liked that option better than the "swim for an hour then run 10 miles" alternative I offered.
Easter was clear and cold. At least most of the snow had melted off, though we kept the kids indoors for egg hunting. I also paid the price on my 3-hour training ride. Temps in the low 20s led me to complete the ride indoors, as well. Monday, we got more snow. More biking inside. And the outlook is more of the same. Record low temperatures. Additional snow. More television viewed while on the trainer.
The training hours are starting to rack up. Mileage and yardage are starting to accumulate. And if I can ever get my bike off the trainer, I'll start laying down some serious biking mileage, as well. And with the countdown timer well under 140 (when did THAT happen?), things will only start ramping up. Less than seven weeks until double digits.
Saturday, April 07, 2007
One Long Swim
Congratulations Martin Strel
While few could relate to even the desire to attempt such a feat, Martin Strel has successfully swam the entire length of the Amazon River. The endurance swimmer who previously completed swims of the Danube, Missippi, and Yangtze Rivers began his quest to conquer the Amazon on February 1.
And for those of us who marvel at our own "crazy" yardage by considering the mileage we have completed in the pool, Martin Strel is truly amazing. His daily yardage averaged nearly as much as I have completed this entire year, and I like to think I've logged a lot of hours in the pool. Averaging 50 miles per day, Strel faced a great many challenges in mind, body, and environment.
Though his accomplishments are perhaps a bit extreme for many of us, Strel is still an inspiration role model for endurance swimmers. He establishes a goal, trains to achieve that goal, and overcomes the challenges and gremlins that stand in his way.
Friday, April 06, 2007
Two and Under
"Two and Under" is a phrase many parents like to hear. Especially when it is followed by the even better phrase "eat (stay/ride/play/etc) free." Any parent can tell you that paying anything for a toddler to eat is pretty much liking throwing money on the roullette table. A pure gamble. Perhaps you get your money's worth, perhaps you lose big.
Today, I experienced another wonderful "two and under." Only this time, it came in the pool during a time trial. Part of Coach Mike's program is regular time trials to gauge performance and improvement. This is the third or fourth time trial I've completed, and each has held big suprises.
Today's was huge, in Iron Pol terms. For the first time, I averaged under 2 minutes per 100 yards. I completed a total of 1075 yards in 21 minutes, 20 seconds. In addition to breaking 2 minutes average, I managed to keep every 4-lap set under 2 minutes (our pool is 24.4 yards). In the past, early lengths have been a bit under 2 minutes and later lengths fell well over that pace. Today, there was only 6 seconds between the fastest and slowest 100 yard sets.
Now some might look at that pace and know it is, by comparison, pokey. At the same time, they would acknowledge the HUGE improvements from just a few short months ago. While I am a long way from keeping up with many of them because of their dolphin like movement through the water, I am pleased with my progress. It turns out that "Under Two" is, in fact, possible in the pool.
For those of you out there struggling with the swim, I invite you to look at my prior posts about swimming. You will quickly learn that swimming is truly my weak discipline. You will also note that things like "2m 30s/100 yards" and "will never swim under 2m/100 yards" were common threads. As with every discipline, training and experience have paid huge dividends. The simple act of putting the yardage in has led to these improvements. No former US Olympic coach in the pool with me. No hours plodding through drills. Just swimming the sets assigned by my coach. Who, by the way, has posted his own comments about improving your swim.
Under Two. Who'd have thought it possible?
Today, I experienced another wonderful "two and under." Only this time, it came in the pool during a time trial. Part of Coach Mike's program is regular time trials to gauge performance and improvement. This is the third or fourth time trial I've completed, and each has held big suprises.
Today's was huge, in Iron Pol terms. For the first time, I averaged under 2 minutes per 100 yards. I completed a total of 1075 yards in 21 minutes, 20 seconds. In addition to breaking 2 minutes average, I managed to keep every 4-lap set under 2 minutes (our pool is 24.4 yards). In the past, early lengths have been a bit under 2 minutes and later lengths fell well over that pace. Today, there was only 6 seconds between the fastest and slowest 100 yard sets.
Now some might look at that pace and know it is, by comparison, pokey. At the same time, they would acknowledge the HUGE improvements from just a few short months ago. While I am a long way from keeping up with many of them because of their dolphin like movement through the water, I am pleased with my progress. It turns out that "Under Two" is, in fact, possible in the pool.
For those of you out there struggling with the swim, I invite you to look at my prior posts about swimming. You will quickly learn that swimming is truly my weak discipline. You will also note that things like "2m 30s/100 yards" and "will never swim under 2m/100 yards" were common threads. As with every discipline, training and experience have paid huge dividends. The simple act of putting the yardage in has led to these improvements. No former US Olympic coach in the pool with me. No hours plodding through drills. Just swimming the sets assigned by my coach. Who, by the way, has posted his own comments about improving your swim.
Under Two. Who'd have thought it possible?
Tuesday, April 03, 2007
Humility
So, today's training called for a 4000 yard swim with no rest intervals. I guess it could basically be called an Ironman swim. Okay, it's off by a couple hundred yards. Yes, those couple hundred yards are very important (and challenging). Still, in the grander scheme of things, 4000 yards may as well be an IM swim.
Completing this kind of swim calls for close planning on my part. With my pace averaging around 2:00/100 yards and the knowledge that it probably WON'T be 2:00/100 yards after about 3000 yards are completed, timing is everything. Forty 100-yard lengths. Two minutes per 100. That's 80 minutes in a perfect world. Start swimming at 5:10 a.m. Finish at 6:30 (in that same perfect world). That leaves less than an hour to shower, dress, and drive the 25 miles to the office. Like I said, planning is essential.
I was quick on the draw, this morning. I got to the pool a few minutes early and was in the pool by 5:05. I hit the water right away and started the 400 yard warmup. By the end of that warmup, I knew I was in trouble. Even with my lowly swimming skills, it usually takes way more than 400 yards to have me feeling fatigued. Not today. With more than 2 miles left to swim, I was already feeling it.
A quick review of the past 24 hours provides two likely culprits. One is unavoidable. Monster Girl didn't sleep very well, last night. The 5.5 hours of sleep I counted is being generous. That was all broken up. Even so, I've trained on far less, far worse sleep. Perhaps it was something else.
Like the strength session that was scheduled for AFTER the swim. The one that I moved to 12 hours BEFORE the swim, because timing would otherwise preclude getting the session completed. The one that had me feeling it as I headed home. The one that turned my arms and legs to mush. But still, it MIGHT have been the sleep. So I'm holding Monster Girl responsible. Since she's only 16 months old, she probably won't care. And it will give her something to hold against me when I'm old and forgetful and she's taking care of me.
Still, just to be safe, avoid putting a strength workout right before a breakthrough swim session. Well, unless you want something to keep you humble. Getting to 3700 yards and having to call it a day is frustrating. And yes, I DO question my sanity. A few months back, cutting a 750 yard session short by 300 yards wouldn't have bugged me, at all. Today, missing 300 yards on my long swim drives me batty. Especially when it's simply because it's because I swam slower than usual because of a moved workout. That will keep me humble for a while.
Completing this kind of swim calls for close planning on my part. With my pace averaging around 2:00/100 yards and the knowledge that it probably WON'T be 2:00/100 yards after about 3000 yards are completed, timing is everything. Forty 100-yard lengths. Two minutes per 100. That's 80 minutes in a perfect world. Start swimming at 5:10 a.m. Finish at 6:30 (in that same perfect world). That leaves less than an hour to shower, dress, and drive the 25 miles to the office. Like I said, planning is essential.
I was quick on the draw, this morning. I got to the pool a few minutes early and was in the pool by 5:05. I hit the water right away and started the 400 yard warmup. By the end of that warmup, I knew I was in trouble. Even with my lowly swimming skills, it usually takes way more than 400 yards to have me feeling fatigued. Not today. With more than 2 miles left to swim, I was already feeling it.
A quick review of the past 24 hours provides two likely culprits. One is unavoidable. Monster Girl didn't sleep very well, last night. The 5.5 hours of sleep I counted is being generous. That was all broken up. Even so, I've trained on far less, far worse sleep. Perhaps it was something else.
Like the strength session that was scheduled for AFTER the swim. The one that I moved to 12 hours BEFORE the swim, because timing would otherwise preclude getting the session completed. The one that had me feeling it as I headed home. The one that turned my arms and legs to mush. But still, it MIGHT have been the sleep. So I'm holding Monster Girl responsible. Since she's only 16 months old, she probably won't care. And it will give her something to hold against me when I'm old and forgetful and she's taking care of me.
Still, just to be safe, avoid putting a strength workout right before a breakthrough swim session. Well, unless you want something to keep you humble. Getting to 3700 yards and having to call it a day is frustrating. And yes, I DO question my sanity. A few months back, cutting a 750 yard session short by 300 yards wouldn't have bugged me, at all. Today, missing 300 yards on my long swim drives me batty. Especially when it's simply because it's because I swam slower than usual because of a moved workout. That will keep me humble for a while.
Friday, March 30, 2007
While You Were Out
So, yeah. Every now and again, life interferes with blogging. Funny how that works. One second, you're a freewheeling blogger posting every day. You keep up with all the posts on every blog you follow. You even find time to wander around and seek out interesting new blogs.
Then, WHAM! You're knee deep in a mess and can't find time to read e-mail, let alone blogs. In my case, I haven't even made it into my office in a week. I'm working out of a training center, keeping two temps assigned to help clear a backlog of work. They've been super and all their work will make my boss look very good. The downside is that I've been working so much that any spare time has been dedicated to training and my kids.
And in the interim, time has somehow kept counting down the days, and I suddenly see myself looking at a 148 on the countdown timer. ZOOM! Right past 150. I planned on balloons and confetti when the timer hit 150. That's a major number in the countdown. But Noooooo! I missed 150 and went right to 148. Though important, 148 is nowhere near as cool as 150. So, I'll keep my eyes open for 99 days. That will be the next MAJOR milestone. Double digits. That will be big.
Training has been going well, though I took an extra rest day due to a cold and upper respiratory infection that opted to settle into my lungs. Anyone who has dealt with pneumonia, bronchitis, and/or sarcoidosis can relate. The extra day of rest will help me get more out of training, this weekend.
AND...
A sure sign of spring was visible at the Pol homestead, last night. Mrs. Pol wandered into the bathroom to investigate the odd noise she was hearing. She walked in on her beloved hubby being shorn of his locks. (For those who aren't aware, those would be the locks on my legs. I'm not sure I have enough hair left on my head to be "shorn.") She questioned the use of hair clippers for the task. I pointed out that using a razor to shave after six months of growth is a sure fire way to both clog the shower drain AND go through several razors for one shave.
So, the legs are shaved, and I'm ready to get The Pol-R Express back onto the road. The trainer has served its purpose, but the blacktop beckons. Spring is here, and none too early. With the timer under 150 days, it is time to start racking up the miles and getting ready for IM Louisville in earnest.
Then, WHAM! You're knee deep in a mess and can't find time to read e-mail, let alone blogs. In my case, I haven't even made it into my office in a week. I'm working out of a training center, keeping two temps assigned to help clear a backlog of work. They've been super and all their work will make my boss look very good. The downside is that I've been working so much that any spare time has been dedicated to training and my kids.
And in the interim, time has somehow kept counting down the days, and I suddenly see myself looking at a 148 on the countdown timer. ZOOM! Right past 150. I planned on balloons and confetti when the timer hit 150. That's a major number in the countdown. But Noooooo! I missed 150 and went right to 148. Though important, 148 is nowhere near as cool as 150. So, I'll keep my eyes open for 99 days. That will be the next MAJOR milestone. Double digits. That will be big.
Training has been going well, though I took an extra rest day due to a cold and upper respiratory infection that opted to settle into my lungs. Anyone who has dealt with pneumonia, bronchitis, and/or sarcoidosis can relate. The extra day of rest will help me get more out of training, this weekend.
AND...
A sure sign of spring was visible at the Pol homestead, last night. Mrs. Pol wandered into the bathroom to investigate the odd noise she was hearing. She walked in on her beloved hubby being shorn of his locks. (For those who aren't aware, those would be the locks on my legs. I'm not sure I have enough hair left on my head to be "shorn.") She questioned the use of hair clippers for the task. I pointed out that using a razor to shave after six months of growth is a sure fire way to both clog the shower drain AND go through several razors for one shave.
So, the legs are shaved, and I'm ready to get The Pol-R Express back onto the road. The trainer has served its purpose, but the blacktop beckons. Spring is here, and none too early. With the timer under 150 days, it is time to start racking up the miles and getting ready for IM Louisville in earnest.
Monday, March 26, 2007
Feed Me, Seymour!
In the Broadway classic Little Shop of Horrors, the main character, nerdy florist assistant Seymour, finds and nurtures an odd plant named Audrey II. The plant is named after the object of Seymour's infatuation, another flower shop worker. After learning that blood makes the plant thrive, Seymour begins feeding it drops of his own blood.
Over time, the plant grows and its needs increase. Single drops of Seymour's blood no longer suffice. In fact, the plant requires entire people, leading Seymour to kill in order to feed the insatiable Audrey II. It also leads to what is certainly the most memorable line from the entire show.
"Feed me, Seymour!"
Right now, I feel much like Audrey II. While I don't have an insatiable appettite for human blood, I am beginning to hit the "always hungry" phase of the season, again. Last year, I ignored Iron Audrey and maintained a "normal" diet. This year, Audrey is demanding more. If the demand for food is ignored, I will suffer greatly.
I've hit the bottom of the weight range I want going into a summer of heavy triathlon training. So, the bottomless pit otherwise known as my stomach will have to be satiated.
Luckily, I have less discriminating tastes than Audrey II. Where she demanded one and only one source of nourishment, I'm fine with a broad range of food. Seymour won't have to go to the same extremes. But he's still going to hear the same cries from the master...
Feed me, Seymour!
Over time, the plant grows and its needs increase. Single drops of Seymour's blood no longer suffice. In fact, the plant requires entire people, leading Seymour to kill in order to feed the insatiable Audrey II. It also leads to what is certainly the most memorable line from the entire show.
"Feed me, Seymour!"
Right now, I feel much like Audrey II. While I don't have an insatiable appettite for human blood, I am beginning to hit the "always hungry" phase of the season, again. Last year, I ignored Iron Audrey and maintained a "normal" diet. This year, Audrey is demanding more. If the demand for food is ignored, I will suffer greatly.
I've hit the bottom of the weight range I want going into a summer of heavy triathlon training. So, the bottomless pit otherwise known as my stomach will have to be satiated.
Luckily, I have less discriminating tastes than Audrey II. Where she demanded one and only one source of nourishment, I'm fine with a broad range of food. Seymour won't have to go to the same extremes. But he's still going to hear the same cries from the master...
Feed me, Seymour!
Thursday, March 22, 2007
No Pain, No Gain
I played football for four years in high school. Wait, let me rephrase that for accuracy. I was ON the football team for four years in high school. I think my total playing time would easily have fit within a single quarter. At the time, I was quite jealous of the kids who were "naturals" at the game.
I was right there with them suffering through practice. I memorized plays like they did. I hit the weight room to work out. They just got better results. Or had better genes.
Through the prism of age and experience, I've learned better. Yes, the better players on my team certainly got more out of practice, workouts, and playbooks than me. It was really just a function of effort. Namely, they put it in, and I tried to fake it.
Over time, that has changed. I've learned that improvement isn't easy and often requires some amount of pain. Perhaps it's the pain of getting up much earlier than is desired. It might be the pain of working the body to the point of exhaustion. Or it might be the good pain of a threshold workout. No pain, no gain. I didn't understand that in high school.
Nothing has taught me this as much as the past year of triathlon training. Learning to swim was challenging enough. Learning to swim well and to swim faster has called for intense and sometimes painful workouts. Taking my mile pace from 11 minutes down to 8 minutes took a year of challenging base and speed workouts. And getting back on the bike demanded I put out of shape muscles back into action.
Now, I am working hard to get into the game. I take the training seriously. I listen to the coach. I accept that some training is going to demand that I push myself to the limit. And I do push those limits.
This time, I'm going to play the whole game. Whether it takes 45 minutes or 17 hours. 10K to Ironman, I'm going to be a starter.
I was right there with them suffering through practice. I memorized plays like they did. I hit the weight room to work out. They just got better results. Or had better genes.
Through the prism of age and experience, I've learned better. Yes, the better players on my team certainly got more out of practice, workouts, and playbooks than me. It was really just a function of effort. Namely, they put it in, and I tried to fake it.
Over time, that has changed. I've learned that improvement isn't easy and often requires some amount of pain. Perhaps it's the pain of getting up much earlier than is desired. It might be the pain of working the body to the point of exhaustion. Or it might be the good pain of a threshold workout. No pain, no gain. I didn't understand that in high school.
Nothing has taught me this as much as the past year of triathlon training. Learning to swim was challenging enough. Learning to swim well and to swim faster has called for intense and sometimes painful workouts. Taking my mile pace from 11 minutes down to 8 minutes took a year of challenging base and speed workouts. And getting back on the bike demanded I put out of shape muscles back into action.
Now, I am working hard to get into the game. I take the training seriously. I listen to the coach. I accept that some training is going to demand that I push myself to the limit. And I do push those limits.
This time, I'm going to play the whole game. Whether it takes 45 minutes or 17 hours. 10K to Ironman, I'm going to be a starter.
Monday, March 19, 2007
Getting Serious
A co-worker and training partner is running his first marathon in May. With just under nine weeks to go, we were discussing his training and current condition. The fact that his first child was born just about two weeks ago has sort of wreaked havoc on his marathon training plan.
So, he wants to know what can be done to avoid having to scrap the race. I told him we'd run 12-14 miles, this weekend, and make a determination then. To date, the furthest he has ever run is a half-marathon. And that was last season. Going from 13 miles to 26.2 miles in less than eight weeks poses a real challenge.
Mostly, I told him he needs to get serious. That is an important factor in completing a marathon. I sincerely believe that a half-marathon can be completed without any real knowledge or serious training. Why do I believe that? Because that's how I ran my first half-marathon. And I've met lots of others who did the same thing.
There is a huge difference between 13.1 miles and 26.2 miles. And it takes a serious respect of the distance and dedication to completing the race to motivate proper training. Cutting corners and "faking it" doesn't work so well at the full marathon distance.
And that got me thinking about my own training for Louisville. I started looking at the training hours. I noticed that for nearly every week there was a noticeable difference between scheduled and actual hours. Granted, "scheduled" included optional swim and/or run sets each week, but still, falling short every week is hardly a sign of respect and dedication.
Just like the difference between a half and full marathon, it is highly unlikely that I will be able to "fake" the training the way I did for my sprint and Olympic distance races. Reaching the finish line in August will require that I get serious. Those training hours should be met closely every week. Perhaps a little short here, a little long there, equal on average.
I have trained far more, this year, than ever before. Even so, it is time to ratchet things up to the next level. I have an 8-week program until the 16-week Ironman program commences. My goal for this phase is to get back into full training mode and hit those goal times. Feel free to call me on it. Accountability is everything.
So, he wants to know what can be done to avoid having to scrap the race. I told him we'd run 12-14 miles, this weekend, and make a determination then. To date, the furthest he has ever run is a half-marathon. And that was last season. Going from 13 miles to 26.2 miles in less than eight weeks poses a real challenge.
Mostly, I told him he needs to get serious. That is an important factor in completing a marathon. I sincerely believe that a half-marathon can be completed without any real knowledge or serious training. Why do I believe that? Because that's how I ran my first half-marathon. And I've met lots of others who did the same thing.
There is a huge difference between 13.1 miles and 26.2 miles. And it takes a serious respect of the distance and dedication to completing the race to motivate proper training. Cutting corners and "faking it" doesn't work so well at the full marathon distance.
And that got me thinking about my own training for Louisville. I started looking at the training hours. I noticed that for nearly every week there was a noticeable difference between scheduled and actual hours. Granted, "scheduled" included optional swim and/or run sets each week, but still, falling short every week is hardly a sign of respect and dedication.
Just like the difference between a half and full marathon, it is highly unlikely that I will be able to "fake" the training the way I did for my sprint and Olympic distance races. Reaching the finish line in August will require that I get serious. Those training hours should be met closely every week. Perhaps a little short here, a little long there, equal on average.
I have trained far more, this year, than ever before. Even so, it is time to ratchet things up to the next level. I have an 8-week program until the 16-week Ironman program commences. My goal for this phase is to get back into full training mode and hit those goal times. Feel free to call me on it. Accountability is everything.
Thursday, March 15, 2007
Flubbing, Flubbing, Flubbing
On board Navy vessels, casualty situations are announced over a PA system. This isn't a Bose quality system, so sound quality sometimes leaves a lot to be desired. The people making the announcements are rarely professional voice artists, and they are often rushed and full of adrenaline.
That results in announcements sounding much different than the alarm you know is being sounded. My favorite was always flooding. This casualty is sounded when water is entering a space faster than available systems can evacuate that water. When called in, the announcement is always made by repeating it three times. Due to the quality of the overall system, "Flooding, flooding, flooding" often came across as "Flubbing, flubbing, flubbing."
That was the call I got from Mrs. Pol, yesterday. She had gone into the basement to get some things before leaving the house, only to find several areas with standing water. She called me, and we were able to isolate the cause of the problem. The dreaded sump pump failure. (For those unfamiliar with basements, a sump is an area designed to collect water that would otherwise leak into the basement. A sump pump clears water from the sump to somewhere outside the house.)
Sadly, this sump pump failure was more human in nature. Specifically, it was a human from the genus "Furnace Technicianis Forgetfullus." Simply put, a service rep unplugged our sump pump and forgot to plug it back in when he finished his work. Net result, lots of water in my basement.
We were actually lucky. First, Mrs. Pol found it early. The potential for serious damage was pretty high. Second, we don't have a lot of valuable items sitting directly on the floor. The worst damage was to some old magazines and some clothes that haven't seen the light of day in a decade.
Cleanup is another story. Training last night was wiped out by hours spent cleaning up water and damaged or wet items. Our server and computer had to be taken apart, dried, and reassembled. Items in wet boxes had to be transferred to new storage containers. And fans had to be set up to help everything dry out. We were up until well after midnight doing that.
And that pretty well wiped out training for this morning, as well. I threw my bag in the car and hope to get my swim in on the way home. We'll see how things go.
Spring is usually a boon for training. The snow is gone. Freezing temperatures give way to the cool days that are so perfect for training outside. Then again, all the water has to go somewhere. And sometimes, "somewhere" happens to be inconvenient.
That results in announcements sounding much different than the alarm you know is being sounded. My favorite was always flooding. This casualty is sounded when water is entering a space faster than available systems can evacuate that water. When called in, the announcement is always made by repeating it three times. Due to the quality of the overall system, "Flooding, flooding, flooding" often came across as "Flubbing, flubbing, flubbing."
That was the call I got from Mrs. Pol, yesterday. She had gone into the basement to get some things before leaving the house, only to find several areas with standing water. She called me, and we were able to isolate the cause of the problem. The dreaded sump pump failure. (For those unfamiliar with basements, a sump is an area designed to collect water that would otherwise leak into the basement. A sump pump clears water from the sump to somewhere outside the house.)
Sadly, this sump pump failure was more human in nature. Specifically, it was a human from the genus "Furnace Technicianis Forgetfullus." Simply put, a service rep unplugged our sump pump and forgot to plug it back in when he finished his work. Net result, lots of water in my basement.
We were actually lucky. First, Mrs. Pol found it early. The potential for serious damage was pretty high. Second, we don't have a lot of valuable items sitting directly on the floor. The worst damage was to some old magazines and some clothes that haven't seen the light of day in a decade.
Cleanup is another story. Training last night was wiped out by hours spent cleaning up water and damaged or wet items. Our server and computer had to be taken apart, dried, and reassembled. Items in wet boxes had to be transferred to new storage containers. And fans had to be set up to help everything dry out. We were up until well after midnight doing that.
And that pretty well wiped out training for this morning, as well. I threw my bag in the car and hope to get my swim in on the way home. We'll see how things go.
Spring is usually a boon for training. The snow is gone. Freezing temperatures give way to the cool days that are so perfect for training outside. Then again, all the water has to go somewhere. And sometimes, "somewhere" happens to be inconvenient.
Tuesday, March 13, 2007
House Cleaning
Well, things have been hectic. No worries, though. Rumor has it that the lives of prospective Ironmen sometimes get that way. So, just to keep things up to date and let people know I'm alive, here are a few housecleaning items.
First, my 5000 yard swim went fairly well, this weekend. A bit short, but well. The gym where I was swimming had a pool open for laps at 5:45 a.m. Unfortunately, they didn't actually open their doors until just after that time. After rushing in the locker room, I was in the pool and swimming by about 5:55. That gave me roughly an hour and 50 minutes if I wanted to skip showering before my meeting at 8:00.
The first several thousand yards were great. I maintained my (New and Improved!) time trial pace and felt good. After 2500 yards, I hopped out to drink some Gatorade, and got back at it. Around 3500 yards, I experienced some foot cramping. That was an off and on thing for the next 1000 yards. My pace dropped quite a bit as I was winding down the day.
In the end, I completed 4600 yards. A bit short, but there were some definite silver linings. I hit the 2.5 mile point in 1:30, a great sign for IM Louisville. And I maintained a reasonable pace for about 3500 yards. If I can bring that pace back just a bit (stop going out so fast), I should be good for the whole IM swim.
In other news, we had eight young people at our first team meeting and they are excited about the opportunity to complete a triathlon. Since my original vision was to have perhaps 10 kids total, this is a great start. We may have others that didn't make the meeting, and some will sign up when we get more into it. Our first training day is March 31, and they are already bringing up additional events they think we should complete. It was awesome.
The Tri Blog Community IM Louisville team is growing. I just added Myles and his wife, who happens to run the ever popular Athena Diaries. That brings the TBC team to seven. IM The Ville participants in my links list are shown in red. Keep in mind that we want to know participants and supporters alike. If you will be in Louisville and want to be included in possible meet and greet opportunities, let me know.
Finally, work has kept me swamped, so don't fret if you see a few days go by without a post. I'm training hard, working hard, and taking care of the family. Occassionally, I'll let the blog slip a few days. No fears! I'll always be back in a day or two.
First, my 5000 yard swim went fairly well, this weekend. A bit short, but well. The gym where I was swimming had a pool open for laps at 5:45 a.m. Unfortunately, they didn't actually open their doors until just after that time. After rushing in the locker room, I was in the pool and swimming by about 5:55. That gave me roughly an hour and 50 minutes if I wanted to skip showering before my meeting at 8:00.
The first several thousand yards were great. I maintained my (New and Improved!) time trial pace and felt good. After 2500 yards, I hopped out to drink some Gatorade, and got back at it. Around 3500 yards, I experienced some foot cramping. That was an off and on thing for the next 1000 yards. My pace dropped quite a bit as I was winding down the day.
In the end, I completed 4600 yards. A bit short, but there were some definite silver linings. I hit the 2.5 mile point in 1:30, a great sign for IM Louisville. And I maintained a reasonable pace for about 3500 yards. If I can bring that pace back just a bit (stop going out so fast), I should be good for the whole IM swim.
In other news, we had eight young people at our first team meeting and they are excited about the opportunity to complete a triathlon. Since my original vision was to have perhaps 10 kids total, this is a great start. We may have others that didn't make the meeting, and some will sign up when we get more into it. Our first training day is March 31, and they are already bringing up additional events they think we should complete. It was awesome.
The Tri Blog Community IM Louisville team is growing. I just added Myles and his wife, who happens to run the ever popular Athena Diaries. That brings the TBC team to seven. IM The Ville participants in my links list are shown in red. Keep in mind that we want to know participants and supporters alike. If you will be in Louisville and want to be included in possible meet and greet opportunities, let me know.
Finally, work has kept me swamped, so don't fret if you see a few days go by without a post. I'm training hard, working hard, and taking care of the family. Occassionally, I'll let the blog slip a few days. No fears! I'll always be back in a day or two.
Friday, March 09, 2007
Something Wicked This Way Comes
Tomorrow should prove interesting. Somebody (that would be me) had the brilliant idea of scheduling a meeting at 8 a.m. It is the first meeting with the kids who will participate in our fledgling youth triathlon team. The concept is that we will weed out the uncommitted with the Saturday morning meeting.
Of course, there's the slight challenge of fitting a 5000 yard swim into the mix. And, of course, my best chance for putting in that kind of time swimming laps is from 5:45-7:45 a.m. So, the kids will get a firsthand look at the effects of more than 2.5 miles of swimming. And I will get a quick lesson in planning a meeting. Like 8 a.m. is a bad time when you have a major swim to accomplish.
There is, however, a bright side to this. Having a tight schedule will give me something concrete to break down the swim. I have two hours max to swim the distance. So I must complete 2500 yards per hour. That gives me a target of around 2:15/100 yards. If I maintain that average, I'll be fine. Anything less and I'll be late for the meeting.
Of course, there's the slight challenge of fitting a 5000 yard swim into the mix. And, of course, my best chance for putting in that kind of time swimming laps is from 5:45-7:45 a.m. So, the kids will get a firsthand look at the effects of more than 2.5 miles of swimming. And I will get a quick lesson in planning a meeting. Like 8 a.m. is a bad time when you have a major swim to accomplish.
There is, however, a bright side to this. Having a tight schedule will give me something concrete to break down the swim. I have two hours max to swim the distance. So I must complete 2500 yards per hour. That gives me a target of around 2:15/100 yards. If I maintain that average, I'll be fine. Anything less and I'll be late for the meeting.
Wednesday, March 07, 2007
The Sign
Here's my "Top 10" indications you are completing a Mike Ricci swim focus.
10. You look at a 2000 yard workout and wonder why an easy day was scheduled.
9. Your hair feels like dry grass no matter how much conditioner you use.
8. You look forward to strength training days. They mean shorter swim sets.
7. It isn't important that you forgot your glasses. You have swim goggles.
6. You see a 60 minute run scheduled, figure Mike must have made a mistake, and swim 3500 yards, anyway.
5. You begin scheduling half-days off in order to complete your mid-week long swims.
4. The gym staff automatically tell you the pool conditions when you walk in the building.
3. The water aerobics participants start asking about you if you don't swim during their class.
2. You have a 5000 yard swim scheduled and the only question you have is whether you should bike before or after the swim.
1. Your co-worker says, "Do you smell that bleach, what is that?" and your reaction is to hold up your arm and say, "You mean this?"
Not that any of those have happened to me.
10. You look at a 2000 yard workout and wonder why an easy day was scheduled.
9. Your hair feels like dry grass no matter how much conditioner you use.
8. You look forward to strength training days. They mean shorter swim sets.
7. It isn't important that you forgot your glasses. You have swim goggles.
6. You see a 60 minute run scheduled, figure Mike must have made a mistake, and swim 3500 yards, anyway.
5. You begin scheduling half-days off in order to complete your mid-week long swims.
4. The gym staff automatically tell you the pool conditions when you walk in the building.
3. The water aerobics participants start asking about you if you don't swim during their class.
2. You have a 5000 yard swim scheduled and the only question you have is whether you should bike before or after the swim.
1. Your co-worker says, "Do you smell that bleach, what is that?" and your reaction is to hold up your arm and say, "You mean this?"
Not that any of those have happened to me.
Tuesday, March 06, 2007
RTWQ!
In the Navy, it was common to receive tests back with the cryptic scribbling "RTWQ!" scrawled across the answer to a question. It was also common to see a note indicating how many points were lost on that question.
RTWQ is shorthand for Read The Whole Question. The implication is that the answer provided by the student was good, and might have warranted full points if it had only answered the entire question. Generally, RTWQ was all the student needed to figure out why points were lost. They would reread the question, see the part they missed in the fog of testing, and slap their head on the table. Hard, if they happened to do exceptionally poorly on the test.
That is what was going through my head during my swim workout, this morning. If you can recall all the way back to yesterday, you'll recall I was giddy with excitement about the short swims of the week. Well, as long as we consider the "week" to end on Friday. Saturday, that's less exciting. Even so, the short swims of the week looked great.
So, this morning I'm headed to the pool thinking about my 1500 yard swim. That's barely a workout. I've done straight swims as part of longer workouts that exceeded 1500 yards. What a break. As I head to the pool deck, I'm start reading the set list. Warm up 300 yards by 25s, IM.
Okay, wait. Stop. IM? I don't suppose that stands for "Imagine what it will be like to be an IM finisher while you do this warmup." I've heard the term IM associated with swimming, before. That would be that butterfly, backstroke, breast stroke, freestyle thing. Well, that about flushes the "easy swim" thing down the drain.
Well, perhaps it can be modified just a bit. Butterfly isn't happening. How about just replacing it with a freestyle length. That should be doable. So, free, back, breast, free. Repeat three times. That will work for the warm up.
Main set. More of the same. Suddenly, 1500 yards looked a whole lot longer than it did on Sunday night. My "easy" swim got a whole lot more difficult.
Even so, I did complete the sets as modified. I even did an actual (using the term loosely) backstroke. Note to local YMCA. Now that I understand what those flags ABOVE the pool are for, I suggest we invest in a few.
I'm feeling it. And I know it will help. I understand better why others have said the backstroke helps you better understand rotation (because it's impossible to do the backstroke without good rotation). I feel different muscles being worked. And I know I can rely on alternative strokes in the event I need to in Louisville.
Now that I know to RTWQ, I might be more open to adding more IM sets in the future.
RTWQ is shorthand for Read The Whole Question. The implication is that the answer provided by the student was good, and might have warranted full points if it had only answered the entire question. Generally, RTWQ was all the student needed to figure out why points were lost. They would reread the question, see the part they missed in the fog of testing, and slap their head on the table. Hard, if they happened to do exceptionally poorly on the test.
That is what was going through my head during my swim workout, this morning. If you can recall all the way back to yesterday, you'll recall I was giddy with excitement about the short swims of the week. Well, as long as we consider the "week" to end on Friday. Saturday, that's less exciting. Even so, the short swims of the week looked great.
So, this morning I'm headed to the pool thinking about my 1500 yard swim. That's barely a workout. I've done straight swims as part of longer workouts that exceeded 1500 yards. What a break. As I head to the pool deck, I'm start reading the set list. Warm up 300 yards by 25s, IM.
Okay, wait. Stop. IM? I don't suppose that stands for "Imagine what it will be like to be an IM finisher while you do this warmup." I've heard the term IM associated with swimming, before. That would be that butterfly, backstroke, breast stroke, freestyle thing. Well, that about flushes the "easy swim" thing down the drain.
Well, perhaps it can be modified just a bit. Butterfly isn't happening. How about just replacing it with a freestyle length. That should be doable. So, free, back, breast, free. Repeat three times. That will work for the warm up.
Main set. More of the same. Suddenly, 1500 yards looked a whole lot longer than it did on Sunday night. My "easy" swim got a whole lot more difficult.
Even so, I did complete the sets as modified. I even did an actual (using the term loosely) backstroke. Note to local YMCA. Now that I understand what those flags ABOVE the pool are for, I suggest we invest in a few.
I'm feeling it. And I know it will help. I understand better why others have said the backstroke helps you better understand rotation (because it's impossible to do the backstroke without good rotation). I feel different muscles being worked. And I know I can rely on alternative strokes in the event I need to in Louisville.
Now that I know to RTWQ, I might be more open to adding more IM sets in the future.
Monday, March 05, 2007
Well, yeah. There's That.
As a general rule, I print out all of my workouts for Monday through Thursday on Sunday night. It allows me to have them all sitting on the dining room table, ready for the duffle bag (swim or run) or to guide me to the basement for bike sessions. Last night, I was a bit excited as I printed them.
Monday, short swim (short, of course, being a relative term) with a short bike in the evening. Tuesday, frighteningly short swim. Wednesday, short run with strength training. Thursday, another short swim. I was giddy. This looked to be one big step back week.
So, imagine my surprise when I started pulling weekly totals from my training program for entry into my log. Total swim distance of 14,100 yards. "Wait a minute, if I'm barely hitting 2000 yards a day for a total of three days, how am I at 14,000 for the week?" I am, after all, an accountant by day.
That led me to Saturday. Warmup 1000 yards. Just so you know, that's an ominous clue in and of itself. While I am certainly getting better at swimming and bringing my pace down, I haven't yet moved to the "1000 yards is a warmup" category. Well, not YET, anyway. After my "warm up," I get to do eight 500-yard intervals at time trial pace. Lucky me, my cool down is 10 minutes in the hot tub. After that swim, my first attempt at 5000 yards, my cool down just might be 10 minutes at the bottom of the pool. Perhaps the lifeguard will pull my limp body out of the water before that.
Seeing that on the schedule, particularly the "at T-pace" part, reminds me of the ultimate cruelty of irony (or karma, or Coach Mike, or whatever it is). On Friday, that T-pace would have been 2:11 per 100 yards. Today, it's 2:01 per 100 yards. That will teach me to see how beneficial training has been BEFORE finding out what is coming up on the schedule.
Of course, on the brighter side, you will note that my endurance pace has dropped dramatically. I guess I'll take that into the water with me on Saturday. "Yes, it's a long way to swim. But just look how it's already paying off." I'll take it all the way to the bottom of the pool.
Monday, short swim (short, of course, being a relative term) with a short bike in the evening. Tuesday, frighteningly short swim. Wednesday, short run with strength training. Thursday, another short swim. I was giddy. This looked to be one big step back week.
So, imagine my surprise when I started pulling weekly totals from my training program for entry into my log. Total swim distance of 14,100 yards. "Wait a minute, if I'm barely hitting 2000 yards a day for a total of three days, how am I at 14,000 for the week?" I am, after all, an accountant by day.
That led me to Saturday. Warmup 1000 yards. Just so you know, that's an ominous clue in and of itself. While I am certainly getting better at swimming and bringing my pace down, I haven't yet moved to the "1000 yards is a warmup" category. Well, not YET, anyway. After my "warm up," I get to do eight 500-yard intervals at time trial pace. Lucky me, my cool down is 10 minutes in the hot tub. After that swim, my first attempt at 5000 yards, my cool down just might be 10 minutes at the bottom of the pool. Perhaps the lifeguard will pull my limp body out of the water before that.
Seeing that on the schedule, particularly the "at T-pace" part, reminds me of the ultimate cruelty of irony (or karma, or Coach Mike, or whatever it is). On Friday, that T-pace would have been 2:11 per 100 yards. Today, it's 2:01 per 100 yards. That will teach me to see how beneficial training has been BEFORE finding out what is coming up on the schedule.
Of course, on the brighter side, you will note that my endurance pace has dropped dramatically. I guess I'll take that into the water with me on Saturday. "Yes, it's a long way to swim. But just look how it's already paying off." I'll take it all the way to the bottom of the pool.
Friday, March 02, 2007
The Plunge
So, I've been watching some videos of Ironman swim starts. I can already tell that's going to be a big gremlin. Probably the one that poses the biggest threat.
Gremlins aren't a huge concern on the bike. They just aren't all that fast. I've completed some pretty challenging rides in my life, and know I'll be able to train for anything IM The Ville has to throw at me. Well, if they ever actually figure out what the course might look like. The most recent response I got was, "Soon." Not bad considering the previous response was "just after the New Year."
Gremlins generally leave me alone when it comes to running. They know how little concern I have for setting any kind of records and understand that I've lived with them for a long time. Going into Ironman, I have fairly low expectations for my marathon time, and feel comfortable with my ability to run in even the worst of situations.
The swim is another story. The gremlins know this is my weak area. They know it is the area in which I have the least experience. And they know all the right buttons to push.
What they seem to forget is that training, racing, and (most importantly) planning are effective at smooshing gremlins. The challenge is finding 2500 people to go out swimming so I can practice an Ironman swim start. Hopefully some of the smaller races will enable me to get a feel for this. My current plan is to start all my races right in the middle of the pack. If anything can prepare me for the IM start, that would be it.
Gremlins can be nasty little buggers. Their entire existence is aimed at ruining our day. The entire time we are preparing for a race, they are preparing, as well. We train our bodies, and they make us question our health. We gain experience and they try to convince us we are too green to succeed. We increase our distances and times in training, and they remind us that we still have to put it all together on race day.
But gremlins are weak. They only have as much power as we give them. Most importantly, no gremlin will ever be an Ironman. They can't go the distance. So always remember, any gremlin that shows up is only there for the short term. Put on a burst of speed or focus on your motivational mantra (you have one of those, right?) and they'll give up.
You are stronger than any gremlin. Even if it's a gremlin with a fixation on the swim start. If he likes the water so much, ask him to join you on your swim. Then splash water in his face or dunk him underwater. He'll get the message.
Gremlins aren't a huge concern on the bike. They just aren't all that fast. I've completed some pretty challenging rides in my life, and know I'll be able to train for anything IM The Ville has to throw at me. Well, if they ever actually figure out what the course might look like. The most recent response I got was, "Soon." Not bad considering the previous response was "just after the New Year."
Gremlins generally leave me alone when it comes to running. They know how little concern I have for setting any kind of records and understand that I've lived with them for a long time. Going into Ironman, I have fairly low expectations for my marathon time, and feel comfortable with my ability to run in even the worst of situations.
The swim is another story. The gremlins know this is my weak area. They know it is the area in which I have the least experience. And they know all the right buttons to push.
What they seem to forget is that training, racing, and (most importantly) planning are effective at smooshing gremlins. The challenge is finding 2500 people to go out swimming so I can practice an Ironman swim start. Hopefully some of the smaller races will enable me to get a feel for this. My current plan is to start all my races right in the middle of the pack. If anything can prepare me for the IM start, that would be it.
Gremlins can be nasty little buggers. Their entire existence is aimed at ruining our day. The entire time we are preparing for a race, they are preparing, as well. We train our bodies, and they make us question our health. We gain experience and they try to convince us we are too green to succeed. We increase our distances and times in training, and they remind us that we still have to put it all together on race day.
But gremlins are weak. They only have as much power as we give them. Most importantly, no gremlin will ever be an Ironman. They can't go the distance. So always remember, any gremlin that shows up is only there for the short term. Put on a burst of speed or focus on your motivational mantra (you have one of those, right?) and they'll give up.
You are stronger than any gremlin. Even if it's a gremlin with a fixation on the swim start. If he likes the water so much, ask him to join you on your swim. Then splash water in his face or dunk him underwater. He'll get the message.
Thursday, March 01, 2007
Swimming Naked
Some days you just want to take it all off and swim naked. Sure, it might be somewhat taboo. Yes, others in the pool may look in shock when they realize what you're doing. And yes, you'll probably be a bit self-concious.
You head into the pool quickly, hoping nobody you know is there to see you. Jumping into the water, you start to swim quickly. You eye the lifeguard hoping he doesn't notice, or at least doesn't say anything. After all, you've seen others do it, before.
You count laps so you'll know how far you've gone before anyone says anything. You eye the clock so you'll know how long it takes for someone to notice. But the freedom is wonderful. Every lap is easier when you don't have to worry about the normal constraints society places upon you.
The pool empties quickly. Perhaps it's just because of the poor weather. But maybe it's because of YOU. Only one guy is still in the pool when you leave. You head back to the locker room quickly, glad that none of your normal swim partners saw you.
Yes, some days you just want to swim naked.
And other days, you forget your watch at home.
You head into the pool quickly, hoping nobody you know is there to see you. Jumping into the water, you start to swim quickly. You eye the lifeguard hoping he doesn't notice, or at least doesn't say anything. After all, you've seen others do it, before.
You count laps so you'll know how far you've gone before anyone says anything. You eye the clock so you'll know how long it takes for someone to notice. But the freedom is wonderful. Every lap is easier when you don't have to worry about the normal constraints society places upon you.
The pool empties quickly. Perhaps it's just because of the poor weather. But maybe it's because of YOU. Only one guy is still in the pool when you leave. You head back to the locker room quickly, glad that none of your normal swim partners saw you.
Yes, some days you just want to swim naked.
And other days, you forget your watch at home.
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