Pre-Race catchup (8-21-08)

8-21-08 - Did a leisurely 3 mile run with Steph as our last run before the midnight express. She's shooting for 26:00 at the race, I'll do a post race report as well.

8-19-08 fast and late

I ran at the dam with Steph last night. We started later than we should have started, and had eaten too recently and (probably) too heavily. This was my last hard run before the Midnight Express race on Sat. night. We'll run a short run on thursday and not run again until the race.

I did the 4 miles in 33:15 (for an 8:31 pace) - but it sure felt harder/faster than that... again, food on my stomach probably hurt me pretty well. I tried to look at my watch @ 3 miles and think it said 25:17 - - it was dark and it was really hard to tell for sure.

Good run, but it was still hot, and too dark.

Just finished running hils w/Steph...I didn't eat right today and paid for it on the hills.

Trey Reese (mobile)

Tired after the 10 miler - 1:32:40 - my toes always take a hammering on long runs

This was a pretty harsh run. Probably doing a 10-miler the day after 2 miles of speed work was not the wisest.

8x 1/4 mi repeats @ 1:20-1:30. Legs are jello, & calves are angry!!!

Trey Reese (mobile)

Eh, this wasn't like this before the run tonight-may be losing that one.

...and after (10 mi@1:27:40)

Before...

Hilly trails

Ran some new trails at the dam - more hilly than I expected. I did come by some mountain bikers...note the descriptor there - MOUNTAIN bikers. They were in the right place. The trail was around the high power lines, but was more hilly than I expected. It took over 50 minutes to run 4 miles, and they were hard miles. I took a little break at the 2 mile mark to look at the river bank, and try to get my bearings about where I was in relation to the highway, and then had to pause a few more times to adjust water bottles and my MP3 player.

Okay, draw a picture in your head with me. I'm trouncing through the woods like a madman - shirtless, with water bottles hanging from my waist, wearing shorts that are so bright yellow they'd make Ray Charles squint. I'm singing along happily with my MP3 player - a mixture of offensive rap, Gaelic punk/metal, and Airborne Ranger/USMC Jody calls. Running in the woods is a very surreal experience for me: it engages parts of my brain that don't always get used. I'm listening to the music, singing along, trying to keep up my speed on hills and descents, keeping my eyes darting looking for firm or tenuous footing, watching for roots and snakes at ground level, and spider webs and branches above, and tripping briers at all heights. I'm also trying to watch ahead of me on the trail for bikers that may or may not see me. I'm breathing heavy and sweating - heaving out air and letting my day get lost in the brambles. I'm not caring about distance too much, or getting lost - if I get 'lost' I'll get found. No phone, no pager, no other voices but mine. My mind always races - I can feel my eyes jerking around in the sockets as they survey the surroundings. It feels like I'm a part of this environment, yet still just visiting it. I'm feeling the ground scrub brush against my ankles right above my socks and I think of the tick I picked up a few days ago (will I get another one), but it doesn't slow me down, or diminish my desire to keep pushing onward. The trail is a series of switchbacks and I'm lacing back over the same acreage again and again, albeit at different angles. Out of the corner of my eye every few turns I catch some movement, but when I try to focus on the area, it's gone, or I just don't see it. Pounding along, up the steep hills and letting my legs roll down the other side of the hills. At the next turn I see the movement again - gone again. How do my legs feel - tired, how about my feet - taxed, how's my breathing - hard, but consistent - - drink - keep pushing.

There's the movement again, but this time I catch it; I'm close enough this time - only about 20 yards away - 2 deer! They're running, but I'm running in the same direction - they speed up, I speed up... Walt Whitman rushes into my brain with the ticks, and snakes, and bible verses, and a DI chanting to 'run me some more' - "I sound my barbaric YAWP!" - and I do. I scream, I howl, I bellow at and with the deer as my pace quickens. My mind is flooded with the sounds around me, and smell of the trail, and the images of Robin Williams in Dead Poets Society. He's YAWPING at a student - YAWP!!!! like a barbarian, not a student! I yawp. I see the images of Conner McCloed and Ramirez on the beach in "Highlander"- I see them sprinting against each other in the spirit of the moment. I still see the deer - they are pulling away from me. I remember Rocky and Apollo running down the beach at full steam and I hear the music . My eyes are still darting to the trail for footing and safety - I'm watching the deer leave me as I bank into a turn, still churning hard on the inside and out. My mind starts to come down, my body catches up and I'm thinking of a report I read about the endurance/construction of animals and humans, how most of the runners in nature are sprinters - lighting fast, but short lived; how man is the only animal that runs for a reason other than survival, and we do it for insanely long distances. The deer were out of sight quickly - all of this happened in less than 40 seconds - but somewhere, they were panting. Watching for the next 'something' to make them run again - I was still going....a runner.

I continued my run, and said a prayer of thanks that I was able to be out there.

hills

Ran hill repeats with Steph at the dam. We did 12 hill sprints and it was horrible hot. Good thing about hills and speed workouts is that they go pretty fast.

Rest day tomorrow.

Hot n' hilly

4 mile trail run tonight and the heat and hills were murderous. Took nearly 45 minutes and I didn't stop for breaks...just had to slow down so much for the steep climbs and high temp.

Leftovers

Here's the leftovers from my run tonight. 4 empty 10 oz bottles of gatorade, 2 empty packs of Gu (choc, and orange), and 1 tri jersey weighing 20 lbs extra from all the sweat. The heat and humidity is rough. I ran the rails to trails route tonight.

10 miles in about 1:34:00

Good run, now I'm gonna go find a protein shake and some dinner.

Belated reports

Running is relaxing - that's a blessing that I'd have never anticipated. It calms my nerves, and takes my mind off of much of what's going on around me. I'd have never guessed I get therapy from a pair of Asics.

Monday (7-21-08), I ran by myself at the dam...kind of late. I had to run late to give the sun time to go down. It was still incredibly hot, and humid. It was one of the most interesting runs I've done in a while. I've commented a few times on the interesting/odd people I see when out running, and the commentary that runs through my head when I see them. I learned that sometimes, I'm on the other end of that spectrum. I wanted to run a longer distance since Steph wasn't with me. so I decided I'd run from the West Point end of the dam (through the woods/trails) all the way to the Lanett end, then turn back and run the roads and all inclusive loops. I started about 7:30, so I figured the shade of the woods would be nice, and by the time I made the turn, it would probably be too dark to be off the roads (snakes, etc.). The trail runs are always nice and challenging - challenging footing, lots of hills, numerous switchbacks and ditches...I love it. And it's private...usually. I've never seen ANYONE on the trails while running, but this run, I passed 3 other runners. Admittedly, they were spaced out like they were a family out for a run - no more than about 40 meters apart, but still - they were on the trail with me. I came out of the woods, and I think I startled some of the people fishing from the bank. I crossed the dam and headed for my stashed water bottle. I'd worn my fuel belt with all four bottles and had been hitting them pretty regular in the heat. I'd planned to drink and refill at the Lanett end. I stopped and took off my jersey because I'd forgotten to lube my nipples (yes, I just used the phrase 'lube my nipples'), and two guys walked past me - obviously not from the area. The looked middle eastern, which made the ensuing comment all the more interesting. There I stand: shirtless, drenched in sweat, panting, with four bottle strung around my waist, and trying to refill them when one of guys walks past me and says:

"You look like a suicide boomb-er"

Yes, I spelled it just like he pronounced it. I agreed with him and went on my way, but it hit me that I was the on a different end of the observation that I'd known to be in the past. (chuckling all the way).

8.9 miles --- I hate missing a distance by 1/10s like that.

Didn't get to run Tues, or wed, thursday or friday due to work schedules.

Saturday (7-26-08) - me and Steph went to columbus and ran 6 miles on the riverwalk. That was a great run. It rained on us lightly the whole way and the scenery from the 0 mile marker to bull creek was great. I'll want to run that again, and maybe go a little farther.

Early Sunday run

Steph and I just got back from an early 3 miler (early, because we don't usually get up until 8:30 or later on Sundy - - then ruuussshh to get to church on time).

It was a little tough after the speed work yesterday morning.

breakdown:

mile 1: 9:12
mile 2: 8:37
mile 3: 7:21

total 25:10

Speed work

Me and Steph just got back from a brief speed workout. We did a 1/2 mile warmup, then did 6 1/4 mile repeats (her @ 2:00 target, and me @ 1:45 target). The last lap was tough. Admittedly, I was pushing harder and harder for the last 3 laps - I crossed the last lap @ 1:30 ( 6 minute mile pace) - but about halfway through the last lap - my legs started questioning my sanity. My quads are numb, and will probably be sore tomorrow, but that's okay too.

I'm being so bad, but it's so good!

long easy

Did an easy 6.4 with Steph tonight @ the dam. I didn't time (because I forgot my watch). It was still pretty hot when we went out, but we stashed some gatorade in the woods aroun 2.5 miles, so we stopped for liquids a couple of times. I also made sure to ice my foot when I got back home.

I may do a trail run tomorrow since it's an off day for Steph.

Hills

Didn't run on Monday due to some work stuff, and didn't get in bed early enough to get up for a swim.

We went to the dam last night to run hills. Steph's been wanting to start doing hill workouts, so I took her for her first one last night. We did a short warmup run (less than a mile - about 8 minutes), then we did 10 hill repeats on a pretty tame hill. While it wasn't brutally steep, it was a little on the long side. I could feel myself planing out towards the end of each run, where the incline let up a little. Next time we'll probably do a steeper, but shorter hill to work on getting used to actually climbing.

After the hills we did about a 5 minute cooldown jog after walking down the hill, and stretched.

Sunday run (7-13-08)

just returned from a 6.3 mile run with Steph at the dam. The recent rain has the temp very nice, but it was extremely humid. We took a nice break after 3.25 miles, and we walked a little so she could work out side stitch.

We did the run in 1:09:22 (that includes the time we stopped at the turnaround for about 10 minutes).

The miles broke down like this:

1 @ 9:12
2 @ 9:12 (Cool... consistency )
3 @ 9:16
4 @ 18:53 (This was our 10 minute breath and stretch break at the turnaround - figure about 9 minute mile.
5 @ 10:26 (big hill and walk bread for a side stitch)
6 @ 9:20
7 @ .34 miles in 3:01


All in all, a pretty good run. Really faster than I intended us to go - I was trying to do about 10 minute miles, but I think Steph was feeling a little racy.

Plan more

I'm not great at planning. I try to be, because I know the value of it, but I guess it's a discipline thing. Last night when I laid down I did a mental checklist of what I needed to gather up @ 5am (in the dark) for my swim. Can we already see the problem developing her? I got up @ 5 this morning, turned off my alarm (after fumbling around to find it in the dark), grabbed my phone and headed to the bathroom. I closed the door and turned on the light (lowly), I went back into the bedroom to get my shorts, swim suit, and shirt - put them all on. Went to the extra room to get my shoes, back to the bedroom to fumble for my goggles. Turned off all the lights again and went back to the computer room to get my Zune. I got my keys and ID for the pool, and was out the house by 5:20 (longer than it usually takes). I was tired - I guess I didn't rest well last night, despite getting to bed early. I drove to the pool listening to the Fredcast on the TdeF 1st stage (I try to listen to something endurance sport based on my way to the pool - - the Fredcast seems to be one of the most frequently updated.

When I pulled into the parking lot about 5:40 (10 minutes after the pool is supposed to open), there were no lights on in the pool area - not a good sign. I was locking up my phone, and Zune when I noticed why I need to plan and pack ahead...no towel. I came to swim and didn't bring my towel (kudos to any froods that get the literary reference).

I sat in the jeep contemplating what to do now - I could go inside and see if the had just not turned the lights up yet, then swim and drip all the way home, or I could go lift weights (not really prepared for that - no plan, or socks). I elected to come back home - maybe I'll run tonight. Steph is undertaking a new schedule and will be resting on Friday's so I may do a 5 or 6 miler this evening, if I don't have to work too late.

"If you fail to plan, you plan to fail" - - how many times did I see that on poster in high school?

Up and early

Up @ 5 this morning for a 4 miler with Steph. We went to the dam and ran from the day use parking area. I was thinking on the run (and it was re-enforced at the end) that is must be a little bit of a mental hill for Steph to climb when we run 'non-standard' routes. I know she enjoys taking different paths on our runs, but then we're never quite sure where the 'end' of the run is going to come out. She just kind of keeps running until I wave the 'stop' sign. I would get her a GPS so she can track her runs as well, but I don't think she'd use it, or be comfortable with it.

This morning we did an out-and-back on a semi-known stretch of the park, and when we got back we were still .5 mile short, so I turned back around and kept going for another 1/4 mi out-and-back to round out the 4 miles. When I turned back I could see the WTH look on her face - she thought we were done, and I kind of felt like the mean sadistic coach.


4 miles @ 37:12 (9:18 pace)....ouch I just did the pace calculation. I was really trying to keep us on about a 10 minute pace, but I guess we over ran that a bit.

Wanna see something a little gross?

Everyone remember back about a week before my Olympic Tri when I screwed up and got the big blister on my heel? I think managed that incident pretty well - it didn't bother during the race - good results. This is what it looks like now.

Just finished swim... 4 x 250m.

Early

Headed out the door for an early run with Steph. Should only be about 4 miles.

Trey Reese (mobile)

On the comeback trail

I think I'm about over my injured foot <>. I ran a little on Thursday ( 7-3-08), about 3 miles at the dam. It didn't bother me during the run, and it hadn't hurt for a few days preceding, but several hours after the run it was a little tender.

I took the next day off because I didn't want to overstress it - and besides, it was the 4th!

On Saturday, I ran again - about 3.5 miles at the dam with Steph again. I did speed up a little at the end, and still no pain.


Sunday was Sunday, so no running.

I just got back from an evening run at the dam w/ Steph again. We did a little over 5 miles. I did the first 4 at a good negative split pace. Steph set the pace for the 1st 2 miles, and after that, I just couldn't waste the potential (remember...we race the way we train...)

1st mile was 9:28
2nd mile was 9:00
3rd mile was 8:00
4th mile was 7:40

That's 34:08 for 4 miles, so an 8:30 pace overall.

The last mile was a little backscattered because Steph was running for a time goal that I didn't know about - I just tagged onto her when she passed my 4 mile stop mark, and she kept going for another mile.

I've noticed that my body is having to re-acclimate to running a little bit. Legs are sore again, and I can feel them jarring a little during the early stages of the runs - it evens out pretty quick, but it's still interesting to observe.

I'm really looking forward to some more aggressive workouts and maybe some trail runs.

Still no running

Still have done very little due to the foot injury - I'm convinced at this point that it's just an overuse injury. I'm pretty sure it was brought on by the 10-12 hrs on my feet at the Relay for Life last weekend (coupled with all the other stuff in weeks prior). I've been resting and icing it. I've tried to keep as much weight off of it as possible - and it's been feeling better day by day.

This morning I got up early and went to the pool. It was a short swim (gotta get a new nose clip). I did about 4 laps of warmup, then swam 5 x100 repeats - so about 600 meters total.

6-24-08 no run

My right foot is killing me, so I didn't run Tuesday night. I'm going to rest it for a few days, I think it's a hurt muscle on the outside of my foot, so I'll monitor it for a while. Luckily, all the races/events are done until August (Midnight Express).

Evening run

Just finished a 5 mile run w/Steph at the dam. I ate too much at dinner and it felt like I needed to barf for most of the run. When will I learn?

I nearly frosted over when we left the park - soaked in sweat, after sundown with no top or doors on the jeep - the wind was a little intense.

Didn't time the run, but it felt pretty fast.

West Point Race Report

It's been about 2 weeks since the race, I guess I should get around to doing a re-cap.

This race caused a change of identity - for the last several months I've been "training to do my first triathlon". After I finished this race - I feel like it's okay to add a name to the list:

I've been a tennis player, a wrestler, a weight lifter, a runner, a cyclist, and a swimmer....Now I am a Triathlete.


It's kind of odd - I set my mind to the Ft. Benning Reverse Sprint for several months. It's what spurred my training, it's what I focused on, it was the reason that I did my daily rituals and tracked progress. I labored over the decision to do it or not ("are you insane?", etc) for weeks, but the decision to do the West Point Tri came within about a week. Pretty quick for a race that was twice as long on the bike, and the run and 3x as long on the swim (my weakest leg and biggest worry).

A week prior to the WP tri, I'd finished the Ft. Benning Reverse, and I'd tried to take it easy during the in-between week - - had to try to recover and not overdo it before the long race. I only swam once, ran once, and biked once (and a brief open water swim during my bike ride).

I was terrified that the water would still be pretty cold. All of my open water forays had been kind of frigid, but the short swim the week before alleviated that fear. The water at the dam was bath-tub warm.

Going into this race I didn't have the concern of goals and expectations. Since this was the first race of this distance, the only real goal was to finish (strongly). I didn't want to break on the course. Keep in mind that this is my home turf - it's the main reason I wanted to do this race and this distance (instead of the Sprint). I train here, the race is on my turf - I just couldn't let that opportunity pass my by. I couldn't stand the thought of a bunch of triathletes within a mile of my house, and me not being among them. And I wanted to finish on my home turf with confidence.

The morning of the race we drove to the race site, and WOW!!! It was PACKED!! - - keep in mind, I'm at this park nearly EVERY day, and have lived within cycling distance of 3 entrances for over 10 yrs and I have NEVER seen this many people packed into the park - much less people on bikes with determined looks on their faces. We parked the jeep and I took down the bike, and we made our way to transition. My support crew was smaller than the last race - just me and the wife. We were both taken by surprise by the crowd. I could see the worry in Steph's face that I may be off the map a little.

When we got to transition, the directors had lain the area out in a pretty streamlined fashion. I was looking for a registration table to pick up my chip and get some instruction for all of the race numbers I'd gotten in my race packet when I saw that you had to go through marking to get your chip, which was right beside the transition entrance. In one fell swoop, I was marked, chipped, and setting up my bike. The loudspeaker was a constant background warning people to get their bikes in the right place (2 minute penalty before the gun even goes off).

The transition area was very tight - we had 6 bikes to a section, and 4 would have been more agreeable. The Ft. Benning race had been about 100 racers... this event boasted over 500 - so it was tight. I had to modify my transition area a bit. I'm still learning how to to set up my transition area: what's needed, what's wanted, and what's just fluff. I'd planned on setting up a place towel (kind of trying to 'define' my space), and a small towel to dry my feet, and a my goggle/helmet area, water bottle, gatorade bottle and a small bag for food/GPS. We were so packed in the rack, I reduced it down to 2 towels, helmet, 2 Gu packs and a bottle and shoes. Which means I forgot my GPS.

I went back several times to check on my bike and 'private' space. I saw a few too many people moving other people's bikes/gear - even I know that's taboo.

Start the RACE!!

We made our way to the water about 7:20 - gun goes bang! @ 7:30!! We got final instructions on drafting and course setup and we all lined up (roughly) with our numbers. This was THE big variable for me. When I registered for the race, I had to declare how long I would take on the swim - I didn't have any real measure for this. All my distance swims had been in the pool (flip turns), and OWS is still new to me (and TERRIFYING). I speculated it would take me about 45 minutes to swim the mile (keep in mind that at 60 minutes that the race volunteers would 'assist me' from the water - per the race rules). Since I told them 45 minutes, I got a pretty high race number to seed me towards the back of the pack. There were about 350 people registered for the Olympic distance start - here's me at the start.



I count fewer than 20 people behind me at the start, which means there are already 330 people in the water....Almost at the very end of the line.


Starting this far back put me alone for a lot of the race...good/bad/indifferent - I don't know yet.

Luckily, when I hit the water all my apprehensions went away and all that was in my head was the swim. My concerns mostly all vanished..just keep stroking: stroke stroke stroke stroke. My goggles fogged up almost instantaneously (typical), so I swam near blind. I wasn't that big of a deal - what's the difference between looking down into brown water, or looking down into foggy brown water? Not much. The fogging did cause some concern when I was trying to sight buoys - I REALLY didn't want to go off course and make the swim any longer.

I learned that if your not getting kicked, or kicking someone that you may be off course. Since I couldn't see out of my goggles except for a small unfogged corner, I had to stop and tread water for a moment whenever I wanted to sight my place in the water. I actually had to keep telling myself too slow down and try to not use my legs so much - race mentality and instinct kept trying to take over. I wanted to still have plenty left for the rest of the race. I read an article online that made a good point - unless your shooting for a podium finish, your not going to break any real barriers by killing yourself in the water. I tried to relax the swim and conserve energy for the rest of the race. Strictly looking at the numbers: The race is 32 miles long - total...the swim is only 1 mile of that, so I still had a LOT of distance to cover after the swim, so CONSERVE. It worked - I actually came out of the water grinning (mostly happy to not be the last out of the water, and not having to be rescued). Swim time: 35:17


See. Grins.

When I cam into the bike corral, it looked like a ghost town. Remember how far back I started? ALL those people were already on the road. The space was good, but to see that everyone had already left was slightly dis-heartening. I really had to fight some internal battles and remind myself throughout the race that I was on the clock, not just on the road. Even though I wasn't up in the pack, I wasn't as far back as it appeared (this was borne out by the race results, too). But it still messed with my head a little. There were less than 10 bikes in the corral when I arrived. It seemed like T1 went pretty quickly, but it still took me over 2 minutes. I exited T1 while watching (and grinning inside) the guy in the rack next to me get shouted down for mounting his bike in the transition area - big No-No.

Let's go pedal!

The bike portion was LOOOONNNNGGGG, especially with no music and no one around me. I think I only saw about 20 people over the course of 25 miles - and most of those were passing me - LOL. I started taking Gu and gatorade as soon as I got on the bike and Gu'd every 30 minutes and drank every time I thought about it. Luckily it wasn't too hot, so I wasn't drying out too badly. I did not, however, drink enough the day before (hindsight).

The course was a hilly meatgrinder. I knew some of the roads I was on, but some of them were new, and all the new ones went up up up up up. I really wished my bike had a gear lower than 1. I spent a lot more time on the little ring than I expected to, but I had made the concious decision to gear where ever I needed to so my my cadence would stay fairly high - still trying to conserve strength for the run.

To anyone who was on HWY 29 on that date: Thanks for not killing us, and sorry for the delays.
When I crossed 29 halfway to Lagrange, the police had traffic stopped for my, and there were cars backed up for at least a quarter of a mile in each direction.

The bike trip proved enlightening. I will need to get some new pedals/biking shoes before next season. My running shoes are not meant for biking and it positions me feet a little too far back on the pedals with the toe cages. The net result was a numb left foot after about mile 18.

As I came back to the park, I could hear the screams from the crowd for the finishers. I knew I still had 6 miles to run after this. I was so far back that they had to shoo people off the road in the park to make sure I didn't run over anyone on my way to transition.

T2 was pretty quick (39 seconds), and my legs didn't jelly beneath me too badly. I grabbed some gatorade on my way onto the run course. This is the course that I run almost daily - it was good to be on familiar ground. I grabbed water or gatorade at every aid station along the way (4 total). I'd drink some gatorade, and pour water over my head trying to keep cool. After about a mile or so, my legs kind of woke up a little, and I started to speed up. The turnaround was another kicker that sped me up a bit. I was glad that I knew the course so well - I knew what to expect at every turn - including the hill that will forever be know as 'the heartbreaker'. The run course took a detour loop (again, one that I know well) to make the distance come out right. Mid-way through this additional loop I came up to the heartbreaker - it's a greusome hill that climbs seemingly straight up for about 3o yards. The only solace I took was that it caught a lot of people TOTALLY off guard (I'm pretty sure of that). After the quick climb, the hill planes out a little, but I was still climbing for about 1/8 mile. Around mile 5 I passed one guy in front of me, and after I got past him (slowly past) he noticed my age on my left calf and commented on how far back we were. I told him we were still ahead of the guys on the couch, and kept on pumping ( I later learned that we were the last 2 in our age group on the clock).

The finish of the race was on a slight uphill climb (who's stupid idea was that???). As soon as I cam into view, the crowd woke up again, and cheered me into the finish gate. It's a weird, surreal moment to be that tired, and hear all the cheering and hear your name going out over the loudspeakers congratulating you.

I crossed the line strongly and confidently (goal accomplished), and immediately hugged Steph. It took me a total of 3:17:19 (which I didn't learn until 2 days later - result lag), and it was incredibly hard for a myriad of reasons....When's the next one???

I was exhausted for 2 days, and have been ravenous since the race (again multiple reasons for that). This was probably my last Tri of the year (unless, you know...). I'm looking forward to this race again next year - and looking forward to finishing faster.


Finishing!!!!!

Pics from the race:
http://www.flickr.com/photos/12191083@N02/tags/westpoint/

Final thoughts:

• Hydrate better - I got lucky this time
• Give more thought to transition set up
• still some equipment needed to smooth things
• need more structured swim workouts
• need more OWS training - could be fun
• I want to learn how to recover better
• I am (at the core) a runner - this race proved that
• I NEED goals -otherwise it feels like I'm a little aimless at times
• Racing can get expensive quickly
• I'm loving the challenge that all this presents
• I think I'm a more balance person when I'm training - focus is good.
• I'm glad I have a supportive family
• I need to schedule races more carefully - 2 races in 2 weeks followed by an all night run/walk is hard on the body and recovery.
• need more core training - time to start lifting.
• Long term goals ?? HIM? IM? Half-Mary? Mary? - - prioritize
  

Post-Triathlon

This is what I look like after 32 miles. More pics and a race report to follow.

Look who was at the dam today.

I drove by the dam today and it looks like they are already starting to get ready for the Oly this weekend. <excitement building again>

Steph and I went for a ride Tuesday night, and I did a VERY brief 'confidence swim' near the race site. I also wanted to see if the water had warmed up any, yet. The water temp was great, although it did get about 20 deg colder about 4 ft down.

6-7-08 Ft. Benning Reverse Tri-Race report

I've been processing everything that happened during my race, and I think I'm ready to do the race report

Thursday night I packed up all my gear in a transition bag and checked, re-checked and re-double checked everything. I think I managed to make it out of the house without forgetting anything major.

Friday after work, I loaded up the bike and packed the overnight bags in the jeep. We stayed Friday night with my mother and aunt, so we wouldn't have to get up so early to be on site in time. I also prepped my bike by taping some Gu's to the top-bar. I'd seen this on a video and it turned out to be one of the best tips I've picked up - just grab a pack, and it opens itself -ready to eat.















Friday night, we had a delicious seafood dinner with lots of carbs...hasbrowns and hobo-cakes (probably not the BEST food, but it was delicious). I was able to get ready for bed fairly early - about 10pm. My aunt had picked up my race packet for me, so I had some time to look through my goodies a little that night.

I slept on the couch and surprisingly, I slept pretty well. I listened to some NPR on my Zune and went right to sleep, but I still managed to wake myself up about an hour before the alarm went off. I just lounged a bit until wake up time - still going over transitions in my head.

Saturday morning: I woke up and immediately panicked - this was to be expected. Everyone knows that you must have several last minute catastrophes, or it's just not a good time. I couldn't find my race packet. I'd have sworn that I put it with my duffle bag the night before - but I'd have been wrong. This was doubly troublesome, because I'd planned on having the powerbar in the bag for breakfast, as well as not having my documentation slip. Luckily we found it in another room where we'd set the bags when we came in Fri night.... I went ahead and ate one of the powerbars I'd brought with me for breakfast - I wanted to get calories in my system a few hours before the race. I'd eaten by 5:30, and the race was @ 8 so I felt like I was okay. I also started taking water as soon as I got up. I wanted to have about 24 ounces in me by the time we left, but I didn't want to be chugging water on the way out the door.

Then I realized I didn't have my tag receipt for the Jeep with me - I can't get on Ft. Benning without that (thanks terrorists...always gotta screw with somebody's day,huh?). We immediately took two steps back and punted. I moved the bike to my aunt's suv, and we loaded everyone else into my mom's car. Disaster #2 averted. From here on in it was pretty smooth sailing.

When we got to the race site, we were among the first people there. Less than 10 bikes were in the racks. Although I had a race #, I had no designated slot on the bike rack. This was very confusing for me, because I had no real clue about how to pick the 'right' position - I didn't want to bury myself deep in the crowd and have to hurdle people, but I didn't want to be the idiot who took the primo spots from the people where were actually competing for podium positions. I decided to go about halfway down the length and grab a spot on the edge of the runway. After I'd put my bike in the rack (just as a temp home until I got checked in), I headed off to body marking. At that point, I ceased to be Trey, and became: Number 172.
















I have to admit: as silly as it seems, the marking up was kinda cool - don't know why, but this kind of drove it into my brain that this was race-time.

I only re-arranged my transition area about 12 times. I kept checking it to make sure no one had moved anything. There was NO transition area security, racers, officials, and spectators were all wandering through.

At 7:45 the race director got on the bullhorn and gave us final safety instructions. Public roads, stay to the right, no headphones, etc. He also roughed out the course to the pool for the final leg of the race (remember - Reverse Sprint). After the briefing, we were instructed to assemble at the starting flags for the presenting of the colors (again, remember - military base).


At 8:01 the horn blew and we were off, and man was it a fast group.

I had a few goals going into this race some of them important, some of them not so much.
1st goal was to finish strongly, and not feel like I'd been beaten on by the course.
2nd goal was to finish the 5K in under 25 minutes - this was negotiable if it endangered goal #1.

I set the GPS to finish the 5K in 25 minutes, and once we started, I made sure I stayed ahead of the GPS. I passed NO ONE for the 1st mile, and people where blowing past me like I was on crutches. I finally began to gain on a father/son duo just short of 2 miles. The whole time I was ahead of my 25 minute pace. I normally don't take water on 5K races because of the short duration of the race, but we started @ 8am, and it was already warm. I had a long way to go, so I took water at the 2 stations along the way - never slowed down - I just grabbed a cup as I went past. I'd take a couple of chugs and poured the rest down my neck.

I was also running with no music. I almost always have music when I run alone, but I didn't miss it that much. I would have loved some good hard baseline tracks during the last mile or so. I began passing a few people, but nothing to get excited about. When I could see the transition area come into view, I picked up a little. Still about 200-300 ft ahead of pace on the GPS.

When I crossed the timing pad, it felt like I should have had flames rolling off my shoes. I FELT fast, I felt good, and my time was WAY beyond me goal. I entered T1 @ 23:40 (1:20 AHEAD of my goal) - and not having to kill myself for it.

It's probably hard to tell from the photo, but I'm even grinning a little as I enter T1.


I think I had an awesome T1 (especially compared to others in my age group) - I was in and out in 52 seconds - which put me pedaling into stage 2 well before my target stage 1 time...Again, I was even working up a little grin.

Through all of this, I still had no idea where I was in the standings (didn't really care, I just didn't want to be last).

As soon as I got on bike, I started drinking gatorade. I'd taken a Gu one right before the start of the race to get it in my system, and I was planning on taking one every 30 minutes, but I wanted to get some more fluids in my system. The beginning of the ride was 'interesting'. I don't have clip in, or clipless pedals on my bike. Just toe cages. I'd decided to ignore the cages for the first quarter to half mile, and get my feet in them after I was on a straight away, and out of a little traffic. I had to try a few times to get my feet in the cages because they kept rolling over to the bottom of the pedal. This is common, and happens on every ride, but on every other ride, there's not people gaining on me ;). I was finally able to get my feet locked in and settle into the ride. I made it a point to keep the gearing low enough so my cadence would stay high. This kept me on the middle ring, and about midway into the rear cassette. I made pretty good time on the ride, averaging 16.8 mph. There were 3 water stops on the 20K route: one halfway to the turnaround, one at the turnaround, and then again halfway back.

"NEVER USE NEW EQUIPMENT IN A RACE" - How many times have you heard that? Go ahead..count them...I'll wait.
Correct: 18, 358 times

I had a bottle of Gatorade in my transition space (on ice packs), but I was in such a hurry @ transition, that I didn't take any of it..."I've got a bottle on my bike"....a NEW bottle on my bike... a NEW, never before been used bottle on my bike. After I got my feet locked in, I took a Gu, and washed it down with the NASTIEST, FOULEST tasting acidic, chemical tasting drink I've ever had. I tried to get water at the water stops, but as hard as it is to grab a Styrofoam cup when your running it's 1000x harder when your zooming past on a bike. I spewed ice cold water all over the highway at the midway water station.....twice. I ALMOST chucked the bottle to grab a bottle at the midway water station, but figured I'd flub that hand off, too, so I just endured the nasty Gatorade. As I neared the end of the 20K, I caught a little extra boost and pumped a little harder. I cruised into T2 pretty fast and almost locked up the tires trying to whoa it down before the dismount line.

T2 went pretty quickly, too (1:26), but was delayed a little when one of my socks refused to let go. Apparently it had formed a fast and intimate relationship with the tape on one of my toes:


...and I had to step back to repel my own sock.

I grabbed my goggles and nose plug after stripping down, and I'm off!!

(notice the sock still clinging for dear life on my left foot)

I ran to the pool - how sad is it when you pass people in transition?? Is that taboo? against etiquette? I don't know, but I wanted to go faster than they did, so...


Then it all fell apart.

Dear Lord in heaven...I hit the water, and I felt like a graceful trapeze artist..after a horrible accident with a mule.

I couldn't breath ( or rather, I couldn't catch my breath). My stroke felt labored, and the water felt very thin..like I couldn't get an traction. My goggles immediately fogged up, so I was swimming blind. Within half a pool length, my nose clip went off on it's own to explore a new profession as pool decorations. It felt bad.

The course consisted of 11 lengths of a 50 meter pool. Swim a length, duck under the rope to change lanes, swim back in the new lane...repeat. This swim, change routine totally screwed up what little sense of rhythm I had. But, I endured. I kept stroking and heaving - I didn't walk along the bottom of the pool, I just kept pumping - despite being passed constantly. At one point I began to wonder how there could be so many people passing me in the pool - - I thought they all passed me on the run.

I could hear my family yelling for me each time I reached the far end of the pool, and by the time I was on the last length, I was breathing okay, but there wasn't hardly any strength left in my body. I climbed out of the pool and crossed the timing pad and I was finished. I had done it. I had endured - and I was thrilled with it. The time meant little because I had no frame of reference.


The swim was more of a challenge than I expected: partially because of exhaustion, partially because of lack of rhythm. I'm hoping the next race (being in the correct order) will not be so distracting.


Post race water (as if I didn't swallow enough in the pool)



And after it all, I can still act like an idiot in a public setting:




A big thanks to my family, without whom I'd never have been able to do this with a smile on my face.

Would I do it again? Absolutely...in fact, I'll do it again on Saturday..but 2x as long.

Final Stats:

Run: 23:40 pace: 7:37/mile
T1: 0:52
Bike: 44:10 pace: 16.8mph
T2: 1:26
Swim: 15:51 pace: 1.3 (meters/sec ??)

Total : 1:25:57

Place 66 / 96 overall
Place 17 / 25 in age group

Lunch the day before the race

Maki rolls , california roles and nagiri...mmmmmm god eatin'

Last post before Ft. Benning

Time's up. This is what I've been staring at since last year. I just searched the blog and the first mention of it is here, in my race report for the Midnight Express. That was August of last year. I've been watching this day approach since then. My nerves have been very cyclical for the last week or so. One moment I'm nervous abut the run, then the swim, then nothing, then the bike scares me. I'm ready for this - I truly feel that I've prepared in every way I can. I've trained, I've prayed, I've meditated on what I'll do. I've spent time sitting and staring at walls trying to visualize the race moments so I can be prepared for them - I want no suprises. I want to be the surprise. I want to end this race happy - happy with the event, happy with myself, happy to be finished, and happy to do it again.

My thoughts of the race swing wildly. One day I think "I'm about to undertake what my friends call insanity." Then I think about the people I've met online with this common obsession, and I think "It's only a Sprint - am I overweighting this? and if I am, what if I flounder?" I've been inspired by friends on Twitter, and by race reports on beginnertriathlete.com. I've been terrified by stories of struggles in 70.3 races. This is a weird desire.

I'm excited, but 'excited' doesn't cover the emotion correctly. When I ran the Midnight Express last year, I was nervous because it was the first time I'd run a real 'race' in over 15 yrs. I've NEVER done anything like this - so I don't know what to expect of me.

I'm curious where my mind will go in the weeks after the race(s) - nothing to aim towards until December. I'm sure I'll come up with another idea of some sort. In my mind it feels like the calm before the storm.

So many things running through my head:

• Get the bike loaded
• tape gu to the bike
• get electrical tape
• pack power bar
• remember Gatorade bottle
• get more Gatorade for T1
• place your goggles for easy access
• go slow @ transition, but do it quickly
• remember to fuel on the bike
• pay attention to you body
• 'must go faster'
• enjoy the swim
• how's the swim going to be
• how crowded will the pool be when I get there
• bodyglide (thighs, arms)
• sunglasses
• sunscreen
• towels
• keep up with your trash on the bike
• get the bike in the right gear for the start
• get your feet in the straps only after you've gotten up to speed
• be careful getting out of the pedals
• re-lace your running shoes tonight
• don't forget your helmet
• smile - this is fun...remember?
• keep your hands loose
• stand upright
• Don't forget the GPS
  
• don't forget gloves
• breath easy
• your a runner - don't sweat the run
• remember to drink
• be considerate in transition- try to stay out of everyone's way-don't let others get in your way
• It's a sprint-it's gonna be fast
• ENDURANCE race
• don't walk
• finish strong
• crumple up the race bib
• remember everything for the race report
• don't over think it - just keep moving

CRAP!! -- see what I mean?

I think I'm nervous about this one because it will be a gauge of if I'm really ready for the Olympic the next weekend.

Can't wait to get started - I probably won't sleep for the next two nights.

And then there was one.

I've got just one more workout until the race. This week is recovery/prep week, so no intense training. This pic is me right after a 15 minute run and a 30 min ride. I feel pretty good, but I shouldn't have eaten that granola bar right befor the run. I'm obviously still working on the fueling know-how.

I did some math a couple of nights ago and figure that I'll burn about 1200 calories during the race this weekend, so I'll need to make sure I fuel enough the night before.

Excited , but also a little nervous. I imagine the nerves will waste away pretty quickly after the say 'GO!!!'

BRUTAL HOT RUN

Me and steph after a punishingly hot 4.5 mile run @ 38:23. Now I'm going for a 60 min ride.

Friday morning swim.

Just finished a 25 minute swim - 40 laps. Swam time instead of distance. Not a great swim, but not the worst I've had either. Listening to the Fredcast. T-minus 8 days. Run-Bike-Swim!!!

Trey Reese (mobile)

Run route

4.25 mi @ 39 min

Trying to get back to the routine

I should have expected the first swim back to be les than stellar. I have got to learn to eat better. I had bbq for lunch and I've payed for it during my last 2 workouts - may 4 miler yesterday was hard, and the swim I just finished was pretty bad.

I was planning on doing 65 laps, but only finished 40. Goggles kept fogging and leaking, and I just couldn't get in a groove. I kept hearing in my head - "don't practice struggling". I'll work on my eating, and prepare my head for the race.

Post run protein shake

This is me after a 4.28 mi (41:58) run with Steph at the dam. Boy was is hot!!!!

This is my tired look.

They may look like legs, but their just limp noodles now.

5-19-08 Swim (77 of 92)

Good 5:30 swim this morning. I stretched out to 70 laps (I like round numbers), and almost ran a little late. I tried not to hurry any, but I find myself stroking a little faster towards the end (I guess I'm inadvertently hurrying to get done). It just hit me - I didn't have any foot cramp problems, and haven't had any for a couple of weeks now -hmmm - odd.

Spent my time focusing on calm, 'quiet' strokes, and trying to be a little easier with my breathing. I may do a little speed work on Friday, and next week will be taper time!!!!

5-17-08 (76 of 92) Hard combo workout

Long days only seem to get longer when you don't forcibly end them. My body is still in WTH mode from the early risings and long swims first thing in the morning. Normally, I'd get some catchup sleep on Saturday, but this Saturday I got up at 5am again and Steph and I drove to Peachtree City to watch the Peachtree City International Triathlon (great day and a great race - learned a ton). After we got back from the race, we were both tired and groggy. We'd stopped at subway for lunch before we drove back, but the drive home just seemed to drag on, and drowsiness loomed heavy.

The schedule was for a 37/70 Brick, but since Steph was going to be running at the same time, I elected to reverse it (run first, then bike). She's still in the build up stage and trying to increase her mileage slowly, so I figured a 4.25 mile run with her would be good. It was warm, so I loaded up the hydration backpack and we took off. It was BRUTAL. The first couple of miles were fine. I chose not to bring my mp3 player, so we talked off and on throughout the first half. I got a sidestitch about a mile into it, and didn't loose it until about a mile later (despite trying to stay uprught and breath deeper). We kept a fairly easy pace, but for the last half mile, Steph was holding together much better than I was, it was a workout to keep the pace. We finished the 4.25 miles in 40:22 ( a 9:30 pace).

The run just felt horrible. My legs were like lead, and I couldn't get the water pack seated happily - I may have to reconsider using that if I can't get happy with it soon.

I took a leisurely time getting out the bike and starting. I just did laps in the park, and didn't venture out on the highway (given my mental state, and dis-heartening run). The people having picnics at the dam probably got tired of seeing my ride past. After about 20 minutes on the bike, my calves (first the left, then the right) started to spasm, and worked themselves into cramps. I had to stop for about 5 minutes to stretch them out. After the 75 minutes (19.14 miles), I was tired, and worn down pretty well. I considered getting in the water for a brief swim and cooldown, but decided that I should just quit while I was ahead - Steph was waiting for me to go to dinner anyway.

I feel like it was a taxing, but beneficial workout. I slept like a rock when we finally got to bed.

5-16-08 & 5-15-08 Miss and Swim (74 and 75 of 92)

My inner coach is very disappointed with me today. It rained..HARD, yesterday. As I left work, it was coming down hard, and I was questioning whether or not I'd get out into it. It's still a little cool around here when it rains (and I hate the idea of my new bike getting in the storm). Safety was also a factor - who wants to crash a bike in the rain. So I took the night off and spent some time off. I probably should have gone to the gym and lifted weights (need to get weight training into the routine again - but when??). So much for workout #74.

This morning, I arose again @ 5am to go swim. I had a good swim and did 66 laps which is 1650 meters - just over a mile. It took about 45 minutes again, and I think that 1 mile is the limit of how far I can swim in the morning. I could probably swim 2 miles if I had the time, but 1 mile gives me enough time to shower and get ready for work without being too rushed. When school is out, I'll have more time in the mornings and my undertake some 2 mile days (oohh 130 laps is gonna be a bear to keep up with). This morning I only took breaks to move the makers and keep up with lap count. I even made sure I swam on my back while I cleared my goggles.

Snorkel guy was there again today too, in the lane next to me again.

A cup of coffee would have been good after the swim (or before it), but I don't wanna start that habit.


I think next weekend I'll dedicate some time at the park to working on transitions.

BTW, the Florida Ironman 70.3 is Sunday - I wonder if I'll be able to find any coverage on the net.

5-14-08 (73 of 92) Does chlorine count as cologne?

After this morning's swim, I think I may have mis-estimated my distance from Monday morning. There was no estimation today.

5:00am - The alarm goes of (no matter, I'd been awake - off an on- for the last 45 minutes. Guess I still don't quite trust either myself, or the alarm.

5:03am - I ask myself "THE" question, and I get a surprisingly quick and correct answer: "Why am I doing this at this hour, again?"..."Because someone out there isn't, and on June 6th, you'll get to meet them - briefly."

5:05am - empty bladder

5:07am - see 5:05am

5:09am - clean up, suit up, roll out!

I was at the pool before the swim coach this morning. When I pulled into the parking lot, the pool windows were dark. Promptly @ 5:30, the sodium bulbs fired up. I was one of the first in the pool this morning, but I'd forgot my watch, and decided to just count laps. I had decided on the drive over, that I'd do a mile swim. I swam without hurrying - didn't swim slow, but I didn't rush, and when i felt myself trying to race the person the next lane, I made myself back off. The only breaks were a moment to clean my lenses, and every 10 laps I'd pause to move a lane floater to keep count (like on an air hockey table). I really tried to focus on 'lengthening the vessel' and not rushing my strokes. I'm averaging about 10 or 11 strokes per 25 meters - we'll see if this comes down any over the coming year.

I swam 66 laps (1650 meters). I hit the water right @ 5:30 and was out at 6:15, so 45 minutes to swim a mile. This is why I think I over estimated my laps on Monday. No matter - I've got the merit badge now.


It's odd, as days go by, each day I seem to be confidant/worried about different parts of the race. One day I'm anxious about the swim, other days I don't worry about it. Some days I worry that I'll break out too fast on the run, sometimes I hope I break out too fast. The bike alternately worries me that I'll be dead at the end and flub the swim, or that I'll have no juice left after the run, but rock the swim. All just nerves I guess. I think if I can find and afford it, I'll look for another race before the end of the summer - hopefully an open water race.

On days that I swim early, I can smell the chlorine on my hands all day long.

5-13-08 (72 of 92) BRICK

"What doesn't kill me makes me stronger"...I must be turning into freaking Charles Atlas, then. The brick today was rough in the transition. I was scheduled to ride for 41 minutes and run for 20 minutes. The bike was good - I started at the West Point end of the park and headed for the Lanett side. Once I left the park, I headed away from the house and explored a couple of other 'parks' on the highway. I really pushed harder than I expected to push, but that was a good thing. I covered 12.17 miles in 44:19 (at an avg speed of 16.5 mph). After I got back to the jeep, I locked up the bike and changed into my running shoes as quickly as I could ( but didn't time myself), then took off on my 20 minute run.

Bike:
Mile 1 = 3:53
Mile 2 = 3:43
Mile 3 = 3:31
Mile 4 = 3:41
Mile 5 = 3:20
Mile 6 = 3:39
Mile 7 = 2:59 (Holy CRAP!)
Mile 8 = 3:32
Mile 9 = 3:36
Mile 10 = 4:11
Mile 11 = 2:58 (Holy CRAP! again)
Mile 12 = 3:37
final .17 mi = 1:32

Wow! I kept some pretty decent speeds and consistent times on that ride - - better than it felt on the bike! Only 1 leg over 4 minutes and I think that was crossing the dam (lots of speed bumps/ripples) and climbing the hill after it.

Then I ran:

OWWWWWW..my legs growled at me from the first step...so how did I respond to their growls? I sped up of course hahahahaah - sadistic? maybe. fun? eventually.

I didn't really have a pace in mind, I just wanted to run what felt quick for the 20 minutes. I ended up covering 2.53 miles in my 20 minutes (avg pace of 7:58/mi - -hoooahh!!). The miles broke down like this (on a very hilly route, doing the turnaround at about 11 minutes):

Mile 1 = 7:41 (this first split had me REALLY pumped up).
Mile 2 = 8:14 ( about a 33 second change in pace, but that latter part of the second mile, I was starting to push the speed again).
Mile 3 (partial) = 4:11 for .53 miles.

The first part of the run was rough....even painful. But I remembered a quote from an Ironman Winner: "It's about handling the pain, if you can't deal with the pain, you need to find another sport".

I was tired, but I was happy with the workout. I do wish I'd done a little quicker on the bike, and that I'd gone ahead and run to 3.1 miles, but it's probably best that I stuck to the planned workout.

I also carried a hydration pack on the full workout (add another 5-6 lbs of load). I still have mixed feelings about it, but I'm giving it a fair shot.

5-12-08 (71 of 92)

Got up very early this morning, and went to the pool. I've had really bad luck with getting a lane in the evenings, so I think it's time to officially adjust my training schedule. I'm going to try swimming 3 days a week in the morning (when the pool opens @ 5:30). Then on Tues, Thurs, and Sat, I'll do brick workouts. I'm hoping this will free up some time during the week as well (not having to workout on Monday, Wed, and Fri nights could give me more family or LS.net time. I may still run with Steph on some of those nights, too. I'll need to sit down and do some figuring on the days of the week for each activity.

I hate having modify this close to race day, but if I don't, then I may only get 1 swim a week until the race, and since the swim is going to be my weakest leg, I think that'd be a bad idea anyway.

I was out of the house by 5:15 this morning as was a little apprehensive about being at the gym @ 5:30 - I guess I didn't really trust them to be open and have the pool ready @ 5:30am. I was pleasantly surprised that when I got there, there were already people working out in the weight room and others already in the pool. There were lanes open, so I didn't have to waste time before I got wet. I wore my swim suit under my shorts, and I was in the water almost as soon as I got the the gym. After I'd been swimming for a while I sensed someone in the lane next to me, and we were on the same lap rotation, I figured that I needed to use him as some motivation and not let him pass or swim away from me (even though I was already about 12 laps into my swim). I struggled to keep up with him for several laps, then I saw it - A SNORKEL!!! He was cheating in our imaginary race - how dare he ;). Anyway, I still held him at bay, and eventually gained length on him and pulled away after he'd fatigued a little. But I did get a little chuckle out of the fact that I was concentrating on breathing at the right times and stroking and he could breath as he wanted.

I didn't count laps (besides the 1st 22), but I did time a few of them and I was doing about 30 sec per length. I swam for 30 minutes, so that should be about 60 laps, a few of the laps were definitely faster, so I figure a total of 65 laps ( 1625 meters).

WOW, I just googled the meter/mile conversion...I swam a full mile this morning.!!!!!

1 625 meters = 1.00972819 miles

That's a training first and a milestone. I swam a mile, and I didn't die when I got out of the pool - - Ironman - here I come (in a couple of years).

5-10-08 (70 of 92)

Went for a swim at the gym today. Swam for a little over 20 minutes at the pool. I love my new goggles. I did the first part of the swim timed to 22 laps to make sure I could do the race distance with the TI method. That went well, and I did drills and easy laps for the remainder of the time. 22 laps in about 12 minutes. I think I'm liking the TI method.

Then I ran 4 miles with Steph, but it was HOT and HUMID. I did the 4 miles in about 34 minutes. The hills were brutal in the heat.

Mile 1 = 9:34
Mile 2 = 8:45
Mile 3 = 8:58
Mile 4 = 8:40

I've been trying to work on running negative splits for my runs. I've been reading the benefits of doing negative splits, and as they say - "you race like you train".

5-9-08 (69 of 92)

I did an open water swim tonight w/ Steph watching me. I guess it was more of a security blanket kind of situation. The water at the dam was COLD!!! I was only able to swim for about 13 minutes, before I was ready to get out of the water. I was getting used to being in the open water, but not being able to see the bottom is still hard to do. A lot of things in the water pull my attention away from swimming. After the swim, me and Steph went for a 3.01 mile run (00:27:15). Good run.

5-8-08 (68 of 92) late wet run

Still in recovery week mode, so the missed workout on Wed is not bothering me too badly. However, the long drive to and from ATL has my left knee aching a little. I ran an easy pace for 3.36 miles (00:34:18) at the dam, and the knee didn't hurt - in fact the run seemed to relieve some of the pressure on it. I stretched well afterwards, being careful not to put any sideways pressure on the knee during quad stretches. It was also my first rain run of the summer. It was just barely misting at the dam when I started - -not even enough to blur in the distance, and nice and cool. It was great - lots of wildlife around the dam. I saw a heron (in flight), about 8 geese, and several ducks skimming across the water. There was just barely a sheen of water on all the roads, and no wind ( so it didn't get too cool). By the time I finished it was nearly 9pm, and getting dark. Then I saw a red fox on the drive home. Anyway, I was glad I got to run after the day I'd had.

My swim workouts have me very worried at this point. I haven't swam a workout since last week because I can't get a lane at the pool after work, and I've not found a good place for open water swims that I feel safe enough (again - mental hurdle). I'll explore a few other places this weekend, and hopefully find a new home until swim season is over, or some kids drop out of the program.

Next race is the big one - only 24 workouts to go.

5-7-08 (67 of 92) - FAIL work

No workout at all... worked until 8pm and then had to go to be early to prep for Thursday morning road trip to ATL. See my twitter page to learn how much that sucked (www.twitter.com/aorthr33)
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5-6-08 (66 of 92) Brick!!!

I did a brick workout today since I didn't get to do the workout I wanted to do yesterday. I pedaled for 30 minutes (about 8.2 miles per gmaps - no GPS), then immediately started a 30 minute run (did 2.8 miles in 30:44 - again, via gmaps). A good hard workout. Going from bike to foot really hit my legs hard, but that's kinda the point, isn't it?

New bike

PICT0342
Originally uploaded by aorthr33

Here's the pic of the new ride - trying to post this from Flickr -hope this works.

5-5-08 (65 of 92) Makeup

Since I only got to run on Sat (race day) instead of a my planned 35/70 SwiB workout. I decided to swim and bike instead of run. Besides, I was dying to try out my new bike and new goggles. When I got to the dam, I learned that I still have some things to get over before I commit to open water swims - got some mental hurdles to overcome.

I tried to do my swim and failed miserabley, but I met another cyclist on the road and made a new friend and maybe a training partner. He also told me of some better places to do open water swims.

I got to try my new bike, and it's better, but I've still got some familiarization to do on it. I biked 21 miles @ 1:20:10. I think I need to raise the seat a little to conserver my legs more - I felt a little cramped over, and my quads noticed it quickly. In a normal Tri, I wouldn't want my legs that fatigued before the run.

5-3-08 (64 of 92) RACE DAY

We ran the Hike-Bike-Run 5K for Valley Haven school. I had set the GPS for a 27 minute race, but things didn't work out too well for that. The race started with a lap around the highschool football stadium track, and Steph and I got separated quickly. I pulled out to about 60 ft ahead of pace and to get some running room, and she didn't come along. I kept an eye over my shoulder to make sure something wasn't wrong and to avoid leaving her too far behind. We eventually joined back up after about half a mile and stayed together for the rest of the race.


The pace plan however, got screwed up pretty badly (in a good way). Remember - we were shooting for another 27 minute race. The race course was a "Y" config, with 2 turnaround points. When we could see the first turn, we were about 100 ft ahead of pace. After we made the turn and came back to the same spot I'd just checked, we were over 300 ft behind pace -- "NO WAY!!!" We hadn't slowed down, and there's no way the virtual runner could have gained 400 ft on us.

I think what happened was that the GPS lost signal just before the turnaround due to the tree cover, and when it regained sync we'd already turned back, so the out-and-back-without sync caused us to 'lose' some virtual time. I tried to keep us on pace using just our speed, and I guess I just over drove us a little. Steph was pretty hammered with only 1/2 mile to go - until she could make out the timing board - we finished the course in 25:54 - - Over a minute faster than her last race. She was worn, but very proud.

The next race for her is the Midnight Express in August, and my next one is the Triathlon in June (maybe 2 tri's in June - still thinking on that one).

5-2-08 (63 of 92)

Ran a light 2 miles with Steph at the dam in preparation for the Hike-Bike-Run 5k in the morning. We just ran out for 10 minutes and then turned a ran back. I didn't take the GPS, but we did about a 10 minute mile pace. I just wanted to get our legs warmed up a little and do a nice long stretch.

A coworker loaned me a hydration pack he'd never used, and I tried it on this run without any of the additional straps. It wasn't very comfortable, but I need to try it again with the chest straps, and then I'll add the waist strap and make a final decision. If I just hate it, then I'll start looking for a fuel belt type of solution.

It's starting to get hotter, so I need to find a water solution quickly.

5-1-08 (62 of 92)

Ran one mile @ Sportsplex on treadmill. Didn't get to swim because the pool was too crowded - no lanes available. I decided to go to the dam and try to do an open water swim, but the water was too cold, and it just didn't feel safe, so it was pretty much a washed workout.

4-30-08 (61 of 92)

Didn't get to run tonight - wound up stuck at work (literally). Had to go to Columbus with the boss and we didn't get back until after 7pm, then while I was checking emails and getting ready to leave, the boss calls to inform me that I left my car keys in his truck. I had to wait for Steph to bring me a key to the car. It was after 8:20 by the time I got a key.

Also canceled the order @ Mike's Bikes due to delays in delivery. I'll go to Golden's in Lagrange this weekend and see if they can do anything for me.

4-29-08 (60 of 92)

Swim and bike today. The pool was overcrowded when I got there, so I decided to bike first - good thing, too. It was cooler than I anticipated when I packed my bag this morning. If I'd waited until after the swim, I'd have been REALLY cold.

Biked for 42 minutes (8.96 miles), and swam for 21 minutes.

Still no word on my new bike. If I don't hear from the bike shop by 3pm tomorrow, I'll give him another call.

BAD Blogger!!!

I get behind on my workout updates and it just takes forever to make the time to update it. Then, I'm so far behind, I can't put in details of the workouts where needed...Anyway, here's the latest lag update

4-26-08 (59 of 92) - Full workout day - 32 minute swim (on section of 22 laps = race distance = ~15 minutes), 14.6 bike miles @ 1:09, 4 mile run w/Steph @ R2T @ 38:43

4-25-08 (58 of 92) - Long run @ dam - 6.45 miles @ 1:00:43

4-24-08 (57 of 92) - Fail - don't remember why.

4-23-08 (56 of 92) - Fail - over-scheduled.

4-22-08 (55 of 92) - Swim 20 minutes (TI drills), 8.21 bike miles @ 36:35

4-21-08 (54 of 92) - Ran 5.03 miles @ 42:31 -- GREAT run. Enjoyed the first 4 miles, and pushed REALLY hard on the last mile to do a 6:54 mile.

4-20-08 - Off

4-19-08 (53 of 92) - Swam for 30 minutes (TI drills), ran 4 miles @ 35:41

4-18-08 (52 of 92) - Ran 3 miles @ 26:36

4-17-08 (51 of 92) - Swam 23 minutes, then biked 10.57 miles @ 46:14

4-16-08 (50 of 92) - Ran 2.23 miles @ 17:23 (after church run)

4-15-08 (49 of 92) - Swam 17 minutes (TI drills), then biked 8.06 miles @ 35:57

4-14-08 (48 of 92) no go

I was supposed to do a 17 minute run tonight, but didn't get to do so. Too much LS.net work - not always a bad thing ;).

I'll pick up again with swim and bike tomorrow night.

4-12-08 (47 of 92) Swim and run

I modified the workout again today to account for the new swim training. I got to the pool before it opened and was doing some weight lifting when they finally opened the doors. I changed quickly and was the first person in the pool. It's cool when no one else is there besides the lifeguards. It seems more relaxing - probably just me though. I stayed in the water for 2 hours doing drills for TotalImmersion. When I started doing the drills last Tuesday, I got to a point with one of the first drills (the most basic one) where it just clicked. It was kind of like my body said -"oh, that's what we're doing now...okay". Then the drill fell into place and it was much easier. I got the same click on Thursday with the next drill in the sequence...Click! - "okay, we get it." I was almost to the click on the Saturday workout, but I felt like I was loosing concentration and getting hungry. After some weights and 2 hours in the water, I decided to forgo the biking because I wanted to go to Columbus to get my NEW bike.

When I got home, Steph wanted me to run with her, so we went to the dam and did 3 miles in 29:50. So I didn't get to bike, but I still got a double workout.

Then we went to Mike's Bikes in Columbus, and I bought my new bike. It should be in the shop in about 7 days.

4-11-08 (46 of 92) Run w/Steph R2T

I ran with Steph at the Rails2Trails tonight. She wanted to do a 5K distance run, so we didn't set any time goals, just ran as fast as we wanted. We ended up finishing the 5K in 27:24. I've got to be more mindful of her running. I was just running to do some distance, but I didn't factor in that my relaxed pace is not so relaxed to her. She still hung with me through the distance, but she said she was still going kind of hard to keep up.

She's still wanting to know how to go faster, but I don't want her to over-train an injure herself like I did. I've advised her to just work on stretching out distance...to go faster, you must go longer and slower.


I'm glad she's still enjoying the runs.

4-10-08 (45 of 92) Total Immersion

I modified the training at the last minute last night. I was supposed to do a 17/35 SwiB, but as i left work, it looked like it might rain on my. I don't mind running/cycling in the rain, but the morons on the road make is scary. They get way too close when the roads are dry - I don't want to temp them when the roads are wet (it never did rain, but...) . I've been previewing/researching a swim program called Total Immersion, and I elected to start some of the drills for my recovery week swims. When I got to the gym, I watched a few minutes of the video on my Zune (Who'd have thought that my Zune would get co-opted into a training aid - - I'd heard of MLB pitchers getting footage of opposing batters loaded on their Ipods to review during training/while traveling), then I hit the pool.

It was very disorienting. Some of the drills were just simply floating on my back and kicking. But I guess it was to get my used to relaxing while sitting so low in the water. I did about 10 laps working on this form from memory. Then I transitioned to doing the laps rolled on my side - - this was interesting because breathing has always been an issue in my swim workouts, but it suddenly wasn't. Granted, I was only working on form so speed was irrelevant, but I seemed to have more time and feel more relaxed when rolling to the surface for air. Very cool feeling.

I only did the back kicking, side kicking, and some conditioning drills - they were all I could remember the correct form with any confidence, but I'll continue watching and re-watching the vids to learn the remaining drills.

I wound up spending about an hour in the pool drilling, but I didn't feel worn out when I left.

4-9-08 (44 of 92) Zooooom!!!!

A common measure of a runner is the time it takes to run a mile. That thought has been rattling around in the back of my head for a while (since a co-worker asked me, and I didn't have a simple answer). I answered the question tonight.

I was scheduled for a 17 minute run (recovery week). I decided that I'd set my gps for a 7 minute mile, and then do the remaining 10 minutes pretty slowly to cool down. The 7 minute mile has always been an out-there target for me... never been able to do it, even in high school. I think my best mile time in high school was 8 minutes (maybe a little less).

Give some perspective here: a 7 minute mile is about a 21 minute 5K race.

In my longer targeted training 5K's I've been able to hold a 7:30 mile for 3 miles, with some work (and the help of the gps). I set the GPS for 7 minutes per mile, and took off. It was HARD, and I pushed HARDER - very feral: grunting and lunging and screaming. It was a good thing I was alone. It was all to the greater good - I finished the mile in 6:22. A full 38 seconds ahead of pace. I took a short rest, and resumed the last 11 minutes of my run at a MUCH slower pace.

That is, without a doubt, the fastest I have ever run a distance. In my mind, this cinches it: I'm a better runner at 34 than I was at 17. Pretty cool.

4-8-08 ( 43 of 92) SwiB workout

Okay, I feel better now. My HORRIBLE workout experience last Thursday had me a little worried (from a psychological point of view). It really bothered me that I couldn't finish a swim workout, and I've tried not to think about it too much, but it keeps creeping into my brain.

Success always makes me feel better.

I completed the workout today with some degree of confidence. I'm also trying to incorporate some elements of the TI swimming program into my workouts. I'm kind of at an impasse on the swimming subject (probably just need to get my head out of the way). I want to learn the TI method (have been doing some reading and watched the video - will re-watch), but I don't want to screw myself up before the race. I know that trying to learn a new method my really play havoc with my training and established technique (such as it is). However, I don't feel that he way I'm swimming is sufficient for the long term goals. It would be great if I could get some one-on-one direction, but I don't see that happening anytime soon.

Anyway - enough of the over-thinking. I swam for 17 minutes, and tried to go slowly to conserve my wind. I intentionally didn't count laps, because I think it makes my inadvertently force myself to speed up if I'm not finishing twice as many laps as the minutes on the clock.

After the swim, I hit the bike and pedaled for 35 minutes and covered a little over 8 miles.

*** Interesting note: I commented several weeks ago about how I thought the stationary bike gave a less-than-honest reading on distance ( I call them vanity miles). I've prety much confirmed this: on the stationary, I cover about 9 miles or more in a half hour, but on the road, I only cover about 8. Hopefully the new bike will add some speed by shedding a lot of weight.

4-7-08 (42 of 92) Run w/ Steph

We took a longer run today. I was to run for 29 minutes, but felt like I wanted to go a little longer to unwind, and Steph said she was game for a longer run. We took it pretty slowly and did about 5.25 miles in 52:57. It was nice to do a little longer run, but with the warmer weather, the bugs are out. I think we both swallowed a few.

We may have to adjust our route a little since Steph reported that they're doing work on the dam - -we may just need to start from the other end of the park, or do our runs in Valley on the Rails2Trails.

4-5-08 (41 of 92) - RACE DAY!!!!

I scrubbed the Tri-training today because of the race. I wanted to make sure that Steph had a great 1st race (which didn't include my scheduling issues at the gym).

We got up late Sat morning (the race didn't start until 2pm, so we slept in a little - -- or tried to sleep in). At one point Steph was hovering over me in the bed saying "5 hours!". To say she was excited would be like saying it took a little math to get to the moon. She was electrified - alternating giddy, then terrified, they somber, then "everyone off the rollercoaster, time for the next group of riders", let's do it all over again.

We went to Subway for a late breakfast/early lunch. And got to the venue about 1pm. It had rained off and on all night and all morning. We were wondering if the race would be canceled if the weather got dangerous. Since the temp was unpredictible, I had brought us some clothing options (long sleeves, workout pants, short sleeves, extra socks). The rain continued to swell and subside once we got there.

We went to the registration table to get our numbers, and Steph was tickled to hear some of the high-school kids in attendance grumble that "there's no way I'm going to run 3 miles". We got our numbers and shirts, and she was just too thrilled to finally get a number pinned on her shirt. I had her crumple it up before putting it on, so she wouldn't feel like she was running with a pizza box on her chest.

Shortly thereafter, my mother and aunt showed up and we all sat in the car and watched the rain come and go - wondering how cold and wet we'd be by the end of the race. As the start time neared, we went on a short jog to warm up our legs, and make our way to the start line. Soon runners were congregating around us under the pavillion in front of the school. We were chatted up by a female runner (never got her name) that was running both the 5K and the 10.5K. I kind of got the impression that she was going to be one of the lead group (more on that later), and was a little worried that she may have made Steph a little more nervous - but Steph was in full-on "let's go" mode.

We lined up on "the crack" (yes the starting line was a crack in the asphalt), and Steph and I stayed about 3 rows deep and on the edge so we wouldn't get steamrolled at the start - - turned out to be a non-issue since everyone spread out so quickly at the start.

I was pacing us with the GPS, which I'd set for Steph's goal of 27:00. She'd told me that if she got a head of pace like she'd tended to do in practice to just let her go and not pull her pace back down. If she hit the wall, she'd just deal with it. We needed to be running about an 8:40/mile pace for her to meet her goal....then they started the race.

No race strategy lasts much past the starter's gun. When they said 'GO!', Steph was paying attention, and she rocketed off the line. We almost instanly fell into a clear running area and had plenty of room to run without being crowded.

The dirt road at the first part of the course was not in too bad shape, but it did make for a messy start. Then we hit the hill at the end of the dirt road. I didn't remember it being there last year, but obviously it was. We trudged on up the muddy hill and before long we were on the blacktop again and best of all: it wasn't raining.

When we hit the 1st mile split, we were WAY ahead of pace (about 7:50 for the first mile!), but I let her run her pace. Shortly after the 1st mile, we were passed by a runner, and I think that was the only person to pass us.

When we got to mile 2, we'd slowed down a good bit (8:30/mile), but we were still ahead of the overall pace. By the time we got to about 2 3/4 miles Steph was laboring, but she didn't quit. The last mile was 9:07.

When we got in sight of the clock, it was reading 26:10 - - she'd done it. When she saw the time, she picked up pace and we crossed the tape @ 26:25 (as evidenced from some pictures).

Overall it was a great race.

Pics: http://www.flickr.com/photos/12191083@N02/sets/72157604470893007/show/

4-4-08 (40 of 92) Another Wash

Today was another wash workout - but it wasn't all to failure. Steph and I had planned on just doing a short, easy 2 mile run to work the kinks out of our legs before the Beulah 5K race on Sat. We ended up spending the evening with some family from out of town, and just resting and trying to eat smart. Subway is a runner's friend :)

We got in bed late, but the race is an afternoon race, so no big deal.

4-3-08 (39 of 92) - Failed workout

I was scheduled to do a 23/46 SwiB workout, but something just wasn't right. I think it was mental, but I've not got it figured out yet - - just odd.

I went to the pool and it was mostly deserted: no swim team, few rec swimmers. I grabbed an open lane and took some time to get used to the water. I was still hammered pretty hard from the hills workout on Tuesday (April Fool's day...and I turned out to be the fool). My legs felt like lead - no kick , and my hips hurt from the hills. After I'd practiced some flip turns and stretched a little, I began my timed swim, trying hard to go slowly and watch my form and breathing. It all fell apart almost immediately. I felt tired and sore, but worst of all, I felt un-motivated. I couldn't think my way out of it. I guess I had something on my mind and my head just got in the way of everything else. I took several breaks and tried to will myself into a workout mindset, but nothing worked. I eventually decided I wasn't accomplishing anything, so I got out, and took some rest time in the hot tub before changing and going home. I didn't even attempt the bike ride. Between the bad mental state, and the surprise temperature drop, I didn't think I'd accomplish much on the road either.


Failed workouts suck.