Woot!!! my goody box just showed up at the house!!

Just picked up my race packet for the Tri in the morning. Now the nerves start to build up.

some people were just born to rock the boat, no matter how small the boat.

did an easy 1000m swim today, last swim b4 the race. in atlanta now, STILL waiting 4 a callback to turnup 2 OC48's.

FAIL! Aquatic Director is a no-show @ the pool this morning, so no swim 2day. maybe i can figure something 4 this afternoon.

headed out the door for a morning swim - short swim since the race is Sat, probably only about 1000m

yesterday was the last long training before the race. 13 mi on bike followed by 6 mi run. HOT HOT HOT!!!!!

It's our anniversary!!!! 13yrs of marriage. I'm taking a last minute vaca day to spend w/Steph. about to go get some lunch - ideas?

At church now, getting ready to start VBS. Ate too many hotdogs at the pre-dinner.

Had a good swim this morning - 2000m, but I hate it when I forget to put something in my gym bag.

It's been a good day, it's only made better by being able to see it and say it. had a good 30 mile day (26 in the pedals + a 4 mile run imediately after.

I did about 5 miles of hills last night, and this AM I did 1000m swim - but forgot to bring my towel to the gym.

looks like I may be taking an ATL trip today.

had a good swim this morning - 2500meters in 50 minutes. 1.5K @ around 35min. Grabbed an apple and some watermelon on the way to the office

waiting for them to turn on the lights so i can start my swim. stomach still feels less than stellar. planning 1600m.

Just got back from a brick (40 min on bike, and 2 miles on foot - did okay).

... it wouldn't change a thing if I let go... keep on spinning...

hmmm. muggy this morning. driving to ATL. stomach feels funny. CRAP! just realized RC1 is out-gotta get it.

Fins to the left! Fins to the right!....

Just finished a 10 mile morning run w/Steph - 1:48:43

driving to Atl to finish T1 cross connects for a customer project.

did a 10-mile LSD run with Steph last night - legs are a little wobbly. but it was a fun run.

finished 7.25 miles in 59 minutes

just back from a 10 mile run with Steph (1:50:46). tired, time for food. then BSG viewings.

I REALLY need to do a post race blog posting, but .... maybe I can make some time tomorrow.

ouch, that was an ugly wreck.

news chopper just showed up. wreck up there must be prety bad.

yay!! just started moving again. slowly, but movement.

3-29-09 pt-2

Okay, that's better. I went out a did a 6 mile trail run (1:14:??). I was supprsed that I didn't see any wildlife on the trail. I saw lots of tracks, but nothing moving.

I kind of got a little paranoid feeling during one part of the run. I was bouncing along and I saw a huge patch of green through the trees. I went off the trail to investigate, and I found myself in a circular clearing about 20 to 30 yards across with no trees and fresh, soft, vibrant grass. the ground was soft from the rain, and it was like stepping into something out of Lord of the Rings. I'd been moving through drear and burnt ground with dead tree stumps, and pine straw. Then out of nowhere, I'm standing in an pristine area that was OBVIOUSLY meant for something - it was a piece of ground with a purpose. I immediately marked the spot on my GPS so I could find it again if I wanted to do so. There were a few saplings that had been planted and were supported by string and stakes. The clearing had two defined entrances about 12 feet wide that were layered with grass as well. I decided to continue my run through one of the entrances to see where this new discovery would lead me. I'd been running along for just a few minutes and I saw another clearing. I bypassed that on because I didn't see an exitway. Then, another clearing - this was getting odd. Remember, I thought this was a piece of ground with a purpose - then I saw it. At the end of the most recent lush, green opening - a deer stand. This was hunting ground. It didn't add up - I had started this run in the R. Shaefer Heard Corps of Engineers park - state property. You can't hunt here, but someone had put much effort into making this place. Finally, it hit me. I had to go off the trail to get to the first green patch, and I had to 4x4 it for a while - I'm sure there was probably a line I crossed. After I realized that I was treaspassing on hunting land, I made a pretty hasty backtrack to get back over the line - hoping nobody was out looking for a quick kill - hunters tend to get upset when they find you pounding around their hunting ground.


After I got legal again, I did a total of 6 miles. I never did get any rain, but it was still cool enough that this made for a nice run.

3-28-09

I just got back from the pool and my stomach feels weird - I think it's empty, but I'm not really hungry.

I did 1500 meters at the pool (60 laps), but I took a quick break @ 30 laps to get a Gu (I was hungry then). Once the Gu/caffiene hit - it was much better. I spent about 5 mins in the hot-tub to relax bit before coming home. It's been raining nicely here, but it looks like it's mostly stopped - I wanted to go for a trail run, but that may or may not happen tonight....


Ah - screw it!! I'm gonna go hit the trails now - I'll do my other grown up work later......

picking up dinner for the family at the sushi bar.

Just finished dinner after a 10.3 mile run at the dam - 1:31:00 - saw lots of other walkers/runners.

Heading to the office to prep for a trip to ATL tomorrow - - ugggghh.

sitting down to watch a movie @ church.

ping.fm test

3-19-09 long w/fartlek

I did a long run tonight. I went 10 miles in about 90 minutes.. The funny thing is what I learned: if you in the middle of a run, and you need to make a decision about whether to go longer, or be sensible - stop the MP3 player. Tonight it was on "Eye of the Tiger" - it's impossible to make a sensible, rational decision about pushing yourself with that song in your head. It feels like Rocky will run up behind you and punch you if you wimp out.... so I went 10 miles instead of 8.

I did a couple of 1/4 mile fartleks during the run in lieu of doing a legit speed workout, but I figured I get more benefit from the the distance than a hard speed workout.

Saw lots of people at the dam.... walkers, bikers, fishers, waders.....but no runners - odd.

This is why my wife doesn't like my trail runs.

3-17-09 Brick

I went to the dam to do a brick. When I got to the dam I realized that my GPS was dead. I decided to just to 2 laps at the dam (17.3 miles according to Gmaps), then I went for a 3 mile run. My legs just wanted to detach and find a new home.

Tomorrow will be a rest day.

3-16-09 no swim, but still very wet

I planned on going to the pool this morning at 5am, but when I got up, it was raining pretty hard and I just couldn't muster the will to go be cold, and hope the water was warm. I decided that I'd go the pool after work, but when I got there @ 5:30 in the evening, it was full - the swim team was having practice. I decided to go home, get some shoes and hit the trails. It was still raining, but the temp was not too bad.

I grabbed my trail shoes and a long sleeve wicking shirt and hit the dam. I couldn't have gotten any wetter if I'd gone to the pool. It was a really good run: I did about 5.8 miles in 1:04:13. I took several breaks to just look around. It rained on my for most of the run, and I saw a lot of wildlife - 1 huge turkey, and six deer. The last 3 deer were standing together just off the trail, and when we saw each other I was about 4 miles into the run, and something in my brain yelled: "Go after them". As soon as we all knew about each other, they exploded - and so did I. It was a fun chase, but it only lasted about 30 or 40 seconds - I was at a full sprint hurdling downed trees and ditches.. I was winded and tired at the end, and soaked.

Fun run, though.

3-14-09 morning run

Just got back from a 4 mile run at the rails to trails route in Valley. It was dark when I started, and it was dark when I got done. Luckily it felt a little warmer by the end. I'd planned on doing 4 miles, but I'd not set out for a certain pace - just wanted to get some miles in since the rest of the day was probably going to be hectic. I ended up doing a pretty good pace just by feel. I clocked the 4 miles in 31:59 (I never looked at the GPS except for turnaround markers - but towards the end, I was hoping for a 9 minute pace...36 mins). When I saw 32 minutes, I was a little shocked. I looked back through the lap data on the GPS and found that I sped up with each mile:

mile 1 = 8:42
mile 2 = 8:17
mile 3 = 7:31
mile 4 = 7:16

All this leads me to the realization that when I do 5K and 10K races, I probably need to get to the race soon enough to do nearly a mile of warmup (at an easy pace) to get my legs ready to run fast. Usually I try to limit the warmup to .25 to .5 miles.

Updates - I've been bad about posting workouts for this week, so I'll recount below (data taken from twitter and facebook posts)

3-12-09 3 miles at the dam before work. 8:30 pace
3-13-09 1500 meters in the pool - 34:56 - GOAL!!!! was shooting for 35 minutes.

Sanity break in the morning and ARRRRGGGHHHH!!

This is my moment of Zen in a hectic morning - have gotten zero accomplished.

Was supposed to swim this morning - but we changed every clock in the house for daylight savings....except the little digital that I hang on the TV for swim mornings.


5:00am Beep Beep Beep Beep Beep, Beeepppbeeeeepbeeeeeepbeeeepbeeeeep. I get up, stumble to the clock and disarm it. I go into the bathroom to put on my swimsuit, wait... why does the bathroom clock say 6:03? meh?!?! Put on the watch...wait, why is my watch stupid, too - it says 6:04. That's not good. Go to the kitchen - Crap, it's 6am in here too.

This is the point when realization hits. The little digital had been lounging in a drawer during daylight savings time. So now I am instantly an hour behind. I should have been in the pool 40 minutes ago.

I knew I couldn't accomplish anything except for driving to Valley in time to shower and drive back to work - why was the gas?

And the day hasn't gotten any better yet.

3-10-09 10 miler

This has been a bad week or two for workouts, but time crushing in on you has a way of motivating. My big race this year is only about 8 weeks off. I've been doing conditioning work since Jan, but it's time to get serious now - longer runs, and longer rides. Oddly enough, the swim really doesn't have me worried that much (hope I don't regret that statement).

Tonight I did 10 miles at the dam. It was the first warm run of the year, and the first time I could take my shirt off to run. It felt great to be our and sweating again. I ran from one end of the dam park to the other making sure to take all the side roads and spurs to add distance. I still had to do some doubling back (which I hate - phsycological effect), but only for about 1/4 mile to make to an even 10. There was no way I was going to end that run on 9.6 miles. I'm seeing more people at the dam, and as the evenings cool a little, the crowds increase...and so does the road traffic. I passed an older gent on a bike about 7 times. He was apparently racking up miles by doing 3 mile laps at the park as well.

Tomorrow is a rest day (from running - still gonna swim), so I figured I'd go long to give my legs a reason for recovery .

Now I just need to dedicate about an hour to making out the training schedule for the next 2 months. I'll try to get that accomplished tomorrow night.

I had hotdogs for lunch which has traditionally meant that I ran out of energy on any runs over about 3 miles. To combat this, I took a Gu before I started, and another Gu at around 5 miles. I also stopped for a while @ 5 to stretch a bit - I want to make sure my calves stay limber since they've been a little tight lately; that is probably due to the transistion from the treadmill to terra firma. I want to make sure I take care of that so I arrive at the starting line un-injured.

Time to start visualizing the race.

Trail run

This is me after a trail run of about 4 miles. This was also the first outside run of the season. It's hard to tell from the pic, but this is my hapy look :).

2-26-09 run up hill and lift

I hit the fitness room tonight. I think the visits there are about to start dwindling (except for swims) since the weather is getting more agreeable.

I did a mile on the tready at 6.2 mph and a 6% incline as a warm-up, then I hit the weights and core workout. After the weights, I did another half mile on the tready for cooldown. I was pretty tired out when I got done.

Maybe this weekend, I can get in a trail run to try out my new shoes. I also need to catch up my training log for this year.

2-19-09 - Crappy workout

Some days, you just don't feel it. I had planned on doing some relatively easy intervals tonight. Only planning on doing about 4 miles in 40 minutes on the tready. But my legs had NO snap in them, I did about 2.5 miles and I was just wasted. I called it a flush, rather than hurt myself. I guess I probably didn't fuel as well as I could have since I was on the road most of the day: not enough water, no breakfast/snack in the AM, ate a late/heavy lunch around 2:30. I guess I could look back and dissect the day to find all the reasons for the bad workout, but I'll just call it a bad time, and leave it at that.


This weekend is going to be kind of busy. I was planning on going on a tandem parachute jump, but the weather may not cooperate. So instead I'm going to the Tri-store in Atlanta on Saturday - maybe get a tri suit for this season, or some aero bars.

2-17-09 long run

Yesterday (Monday night) - I did short run, then I hit the weights...hard. I was sooo tired when I go done.

Tonight I did a long (semi-slow run). I did 7.25 miles on the treadmill (took about about65 minutes). I kept the speed at about 6.3 for the majority of the run, but I did speed it up a little during the last half mile. After the run, I did core workout with Steph.

Long swim and 10K

Short post today. I''m tired, but it's a good tired. I had Steph film me for a few laps so I can see how my swimming is doing (reminds me, I need to review the recording). I did 80 laps (2000 meters), then I changed clothes and did 10K on the treadmill.

2-12-09 6 miler

I've had a bad exercise week. Pool was closed on me Monday, didn't get to workout Monday night because of home items. I had a vendor dinner meeting Tuesday night. Wednesday is always church night. I FINALLY got to the gym on Thursday night.

I decided I wasn't going to hammer out a monster workout - just a nice longish run ('long' is ALWAYS a relative term). I've been giving a lot of thought to the constant HR workout I'd attempted earlier - more specifically the 132 bpm number; which I STILL think is waaaay too low. I decided to monitor my HR manually, and adjust accordingly. I wanted to do 5 miles at a speed of at least 10 min/mile. I set the tready @ 6mph and a 3% incline. This worked out great except for one thing: about 3 miles into the run, I decided to bump up the speed a bit, and also decided to take it to 6 miles. I didn't give it any more thought until about 48 minutes into the workout when the treadmill incline dropped to 0 and the speed started to plummet..."Workout Complete" displays on the screen and I recall the original setup. I'd set up the workout as a set distance run.... 5 miles. I frantically started pounding buttons to get the speed and incline back up and keep the treadmill from resetting my workout data. I did a flash of quick math and figured if the data reset, then I'd need to run another 10 minutes to get to 10 miles. I got the speed recovered and was back in the groove... for about 2 minutes until it all happened again. This time I couldn't save it

*** sounds remarkable like a plane crash doesn't it ***

I reset the speed and incline (lost all the data), and ran for another 10 minutes.


I estimate that it was a 1 hr run, and a distance about 6.2 miles.

I stretched well and left.

Didn't get to splash today - this is my grumpy look

When I got to the pool today @ 5:30, they told me it was closed due to maintenance that didn't get finsihed this weekend. The bad thing is that @ 5am, I knew they'd done maintenance, and I almost called the gym to verify they were done before I drove to the other end of town - - always follow the gut.

2-7-08

I did get to run 5.25 miles on the tready - did intervals and wore the heartrate monitor - interesting.

I love my new HR monitor. When I step up up to the treadmills, they light up with my heartrate. It has the added bonus of affecting the other treadmills adjacent to me . You should have seen the panic on the little old man's face next to me when his heart rate went from 75 bpm to 150 bpm within 5 seconds---- he left. I tried the constant HR workout, but I had to stop after a mile, becuase it didn't feel like a workout. The treadmill told me I should be working @ 132 bpm... my max HR is about 185... 132 is a crawl. The tready had me slowed down to 4.5 mph @ one point...I was almost walking. I did that for a mile, then stopped an programmed some good hard intervals for the next 4o mins. After than (dripping with sweat) I did weights and core workout.

2-5-08

Longish interval workout tonight. I did 5.25 miles of 3 minute intervals (10 min/mile pace and 7:30/mile pace). I also did some core workouts and tricep and shoulder exercises.

I had sashimi for lunch today with a little rice, so fueling was pretty stable. After the workout, I went and watched the Tai Kwon Do class upstairs. I like getting my workouts in this weather, but it does make for a long nigh. I didn't leave the gym until 8pm.

2-3-09 quick-n-lift

short post. relaxed 3/4 miles on the tready, then ramped up to about an 8% incline, and ran the pace up to about 7 min/mile. then I hit the weights, but the weight room was CROWDED!!!. I had to squeeze onto machines - light core workout, curls, shoulders, triceps, squats, etc.

Not going to swim this week - - too cold to get out and too far away from race day. Taking this week as a 'rester'.

Total run distance was about 1.6 miles.

1-31-09 Run n' lift again

I did 4 miles on the treadmill, and then lifted and did the RW core workout. Still need more airflow in the workout room.

1-29-09 tread tread tread

Did 5.25 on the treadmill tonight - I really wanted to go 6, but I felt like it was WAY too early in the season to be pushing just for the sake of pushing. I don't want to start this season injured from over-use. I stopped @ 5.25, then walked for another quarter to cool down. The worst thing about running on the treadmills is that there's no airflow in the room. I start off kind of cool - almost chilly, but by about a mile into the run, I'm sweating good (not a bad thing), but by 2 miles, I've got drops dripping off of me, and my shirt is soaked. In the summer this isn't a big deal because the evaporation helps to cool me down a little, but no airflow = no evap = swimming. And once the sweat starts rolling on your (thinning) forehead, and the shirt is soaked, there's not really a good way to stop it. I can wipe my face/head with the front of my shirt, but that's only good for about 2 wipes, and only about 5 mins per wipe. I try to use it as a matter of small goal setting: "don't touch your face until mile X.X" Alas, the travails of the preseason.

After I ran, I did a little weight training. I'm trying to spend extra time on shoulder exercises and ab exercises. I really want to develop some more strength in my shoulders for the swim, and some definition in both places. RW had some interesting core/ab excercises in the Feb issue, and I'm going to try to do those at the end of each workout, as well as dips and leg lifts.

Running on the treadmill is boring. I'll say that again: RUNNING ON THE TREADMILL IS BORING. It does have it's advantages: It's easy to define pace, you can make yourself run the right speed and not let the ego or fresh legs dictate the workout. What I dislike the most is the TV. I'd prefer to have it off - I don't want to know what color socks the president wore today, or how many politicians it takes to screw up a city/state/country, I'm tired of the endless speculation on the end of the world/the latest missing person/the color of the presidential curtains/the belief system of some shcmuck who looks good in a suit/Oprah's latest diet/etc/etc/etc. I can see enough FoxNews or CNN within a 30 minute run to reach my lifetime limit. The sad thing is: I'd want if off even if it was something I'd be interested in watching: Star Trek, BSG, CSI, Tech, How-to-turn-your-toaster-into-a-NAS, etc, etc. I just want to run. Put on a DVD of changing scenery - no sound: that's why I've got these things stuck in my ears.

And speaking of ears: It's a fitness room, not a social club. If you want to chat with your friend that you came to workout with (workout partner); fine, but I'm not that person. I'm not your sounding board, therapist, biographer, or even interested (probably). Notice the headphones: THEY ARE NOT FOR DECORATION OR TO MAKE ME LOOK "WORK-OUT-ISH". I can't hear you - don't try to chit-chat. The ONLY exception I'll make is if your on the tready beside me, and you want to 'chit-chat' at an 8 minute per mile pace - that usually shuts up most patrons or reduces the one's at MY gym to sobbing, heaving masses of 'why am I doing this'.

All in all, I'd just rather be outside (unless it's too hostile to my alabama sensibilities....below 40 and dark). I'm staying inside and on the tready to control my base building - but that doesn't mean I have to enjoy being a gerbil.


AAAAAAAAHHHHHHHH - 'rant over'..... back to my normal cheerful self

1-27-09 Run n' lift

I took the day off from Knology today to do some LS.net work. I thought this would give me time to catch up and then have plenty of time for an early workout...not exactly.

I didn't get caught up fully, but I did get in a good workout. I ran 5.5 miles, and then hit the weights pretty hard. I'm tired now, and REALLY hungry. - - Taco's are a-coming :))

Tomorrow morning: I swim again.

1-26-09 Bad Start

Poor start to the week:

I was supposed to go swim this morning, but I've also got a lot on the plate today. I didn't get in bed as early as I'd planned, and decided to nix the swim in favor of being well rested for the workday and the evening events with the men's group. I may try to pull a double tomorrow - Swim about 1K then hit the treadmill for about 4 miles ( if it's nice, I might even venture OUTSIDE).

1-24-09 weights

Good, hard weight workout. I did a mile warmup on the tready @ 9:30 pace then hit the weights, pushups and situps pretty hard. Good and tired by the time I was done.

1-22-09 broken workout

I went to the gym on a tight schedule tonight.

The plan: 1-mile warmup run, then hit the weights. At some point I had to work in a 20 minute conference call. Then cleanup and go back to a job by 5

The reality: 1-mile warmup run, then 6 exercises, then an hour+ conference call that ended my workout, then cleanup and back to the jobsite around 5:30.

Not the best workout of the year, but at least I got some of it done. Tomorrow morning is pool time.

Leaving the gym after about 1400 meters in the pool-off to work.

1-18-09 swim

Just went to the Sportsplex with Steph. She ran, I swam.

I did one 20 minute session (didn't count laps - but estimate 35 laps), and one 10 minute session (20 laps). I hate counting laps. I need to find a better way to do it. The good thing is that my mind is starting to wander during the swims again - luckily it's wandering to race day, and how the swim will feel. I'll start using this time to visualize how I want the races to go this year.

1-15-09 - Didn't feel right

I got back in town later than I wanted, and headed directly to the gym. When I walked by the exercise room to go change, all the treadmills were occupied. By the time I changed, they were still all occupied, but after I weighed myself, all but one of them was abandoned - weird.

I did about 3.5 miles ( I accidentally reset the treadmill after the 1st half mile while diddling with the buttons - }:P) and then did some sit ups. After listening to the 'Age Groupers' podcast - I think I need to start looking at my workouts a little differently for the next couple of months. I think I may try to focus more on weight training and try to slow my running down a bit - maybe only do10 minute miles for about 30 minutes a night, and quit trying to up the speed as I go.

I had a mushroom wrap for lunch and thought that would be good 'fuel', but it didn't feel like it. I also had an ice-coffee about 45 minutes before the workout, and my stomach just didn't feel quite right during the whole workout.

Driving to Atlanta, but MUCH later than I wanted to.

This is going to be a less than great trip for a multitude of reasons. Late leaving, meet-ups not coordinated, materials are lacking. Probably going to be a 'grudge-workout'. I'm sure I'll pay for it.

1-14-09 Late start

I haven't been as diligent as I should in my posting after the Country's race last year. I'm trying to improve upon that - and to that end, I'll be trying to do more live-blog type postings this year. I'll be doing some of my blog updates via my phone and will try to include pics with them as they will probably be short entries. I really want to make an effort this year to document my actions (training and otherwise) on the net and establish more of an online presence - mainly because it's pretty cool technology.

I've started back to the gym - it's been cold, and the warm training room is a welcome blessing. I've been able to spend time on the treadmill, begin weight training again, and swimming in the mornings.

We said that we'd be careful this last holiday to not splurge on our diet. While I didn't go wild like I did last year, I still didn't do as well as I wish I had. I've felt the effects of good eating and bad eating. During a workout, I can tell you within about 10 minutes if I've eaten properly or not. This has led me to my mantra for this season - "Fuel The Machine". When I monitor my calories and get enough carbs before a workout, I feel well. If I eat too much protein, I feel groggy, If I eat too much sugar, I don't have energy during the workout. I've set a goal on Sparkpeople.com to loose down to 140 lbs before races start this spring.


I've also taken some steps to start exploring adventure racing with a small team, and I want to do more trail runs this spring and summer. I've been looking at some trail shoes like Asics Trail Attacks:
















Or a pair of Adidas Kanadias:




















I'm leaning more towards the Asics since I've had such good luck with them in the past. But I REALLY like the tread pattern of the Adidas. Either way, I'm going to need something with more grip than any of the other shoes I've had thus far.



Swimming: I've gotten back in the pool, and I'm starting to get my stroke back. This morning I learned that I need to worry less about what's in front of me - - it's just going to be more water. While I was doing laps this morning, I looked back (dropped my chin to my chest) and this caused my head to dip down lower and mounted me lower in the water. I think this is what the TI drills have been trying to get through my head since the start. When I keep my chin tucked (and thus, my head down), if feels like my stroke is more effortless, and the speed comes easier. I'm not planning on breaking any records during the swim leg of my races this year, but I do want to be sure I'm fresh when I come out of the water, so that I can make ground on the bike. I'm looking forward to my races this year.


I'm also going to incorporate speed work after my birthday in Feb. I'll use the time between now and then as a base building period and to get Steph established in the weight room and/or the pool. The speed work will be critical if I expect to break 20 minutes in a 5K. The 20 minute goal has me a little nervous - it's entirely possible that it's out of my reach - but I'm gonna give it an honest shot.

Okay, enough rambling for the time being - let's go break a sweat...

Fuel The Machine.