Taking stock

Thanksgiving is tomorrow. A good chance to take a few days off and relax a little bit. A good opportunity to take stock and look at where I'm at (and where I've come from.) Let's break it down:

Overall health:

This is a big positive for me. Since the beginning of the year I've lost almost 20 pounds, from the mid 180s down to the mid 160s. I can attribute that to a big change in my diet and more consistent training. Because of that, my cholesterol levels have dropped from "dangerously high" to "acceptable-borderline."

Sport specific:

Run -- No doubt that the big story here is my knee. After an injury in March, I had microfracture repair surgery to the femural articular cartilage of my left knee. After six months, I'm back to running at nearly 100% function. Performance has suffered, but I've built back up to a one-hour run at a steady 10-11 minute/mile pace.

Biking -- Again, the knee surgery pretty much killed the summer riding season for me. Since surgery, I've had a long ride of 40 miles and I was right about the middle of my age group at the Giant Acorn Sprint Tri. I think this is going to have to be the point of emphasis if I want a good finish at Eagleman.

Swimming -- This is the brightest spot for me. I lost the least amount of time in training and have increased the yardage I've been doing from about 4000 yards/week to 6000+/week. Those aren't epic numbers, but enough for solid improvement. I'm holding ~1:45/100 yard pace for long swims (1750 yards +). I'm not going to rule out being able to get that down into the 1:30 range.

Mental health:

A lot of things need to go right if I want to suceed in the upcoming year. The key to making it happen is going to have to be good mental focus. I've got to train consistently, with the proper mental focus and determination. Most importantly, I've got to remember that all of my decisions will impact my performance. I've got to eat right, get enough sleep, and stick to my schedule even when I'm thinking about wimping out. Having a coach is a big help, since it takes the stress of coming up with the plan off of me. I just have to execute it!

Fortunately I've given myself plenty of time to put it all together. So I'll take a few days easy, then kick it back into gear for December.

Ken

Keep me honest -- check out my training log.

Time trial

I read an interesting discussion once about the subject of LSD (Long Slow Distance) in swimming. Why, it was asked, don't we do that in swimming? It's part of our bike and run training, why not do it in the pool?

A good question that I'm not qualified to answer. But they had a point -- pool time is all about intervals and drills, very little about just swimming long distance -- at least in my experience.

Sometimes I like to break out of that and just do a long swim to check out how I'm doing. When I was preparing for my first sprint tri, I did several 800 yard swims to overcome the mental "How can I swim a half mile?" barrier. The mental barrier was there, even though at the time I was doing about 2000 yards in a workout -- I just wasn't doing it all at once.

The swim was a very positive experience. I didn't fear the distance anymore, and had a good feel for the pace I needed to go.

This summer I had a similiar experience when I did a mile swim. I found that I could hold a pretty good pace for a fairly long time with no problems -- better than I expected, actually. Since then, my swimming has been improving steadily.

To prepare for my 1/2 IM in June, I'm going to do one 2100 yard time trial each month as a check and confidence builder. The first one is done: 37:27 for 2100 yards. A respectable 1:47/100 pace. And the best part? I felt like I was getting off easy. Maybe next time I'll throw in a set of 10x100 when I'm done!

Ken

Check for yourself -- my training log.

7 months to go!

Pretty close, at least. The Eagleman 70.3 Triathlon is on June 10, 2007, so you'll excuse me the one extra day.

I've surprised myself with what a long-term project I've made of this. Initially I figured I'd get my knee back up to speed, and then get some coaching about 4 months ahead of the event to get ready. Instead, I started working with Coach Debi back in August, letting her guide my return to competition, and I've been working consistently ever since, gradually increasing the amount and intensity of training.

November is dedicated to maintaining on my bike while increasing the run total weekly time and single run distance. The goal is to work up to 120 minutes of running per week, with a long run of 60 minutes by the end of the month. That'll put me right about where I was before the injury. I'm not increasing my swim time much, though I'm getting more distance in as I get speedier. This week's swim total was 6200 yards, a personal best for me.

But it's all about the base at this point. Back in August Debi had me doing 4-1/2 to 5 hours of training a week, working every day. It felt like a lot. Now I'm up to 6-1/2 to 7 hours per week, and my body doesn't feel like it's under any more stress than it was at the beginning -- if anything, less. Training is a well-integrated part of my daily routine, and I feel surprisingly fresh at the end of most workouts -- no doubt my fitness is improving.

Knock on wood -- if I can stay injury free and stick with the program, I think I'll be pleased with the results.

Ken

Check for yourself -- my training log.

Speedy swimming

OK, "speedy" is a relative term, but my swimming progress has been very encouraging to me. Recently I've been able to increase my swim distance a bit by doing my Thursday morning session very early in the day. Yeah, it's not a lot of fun to get in the pool at 5:45 AM, but that gives me enough time to swim somewhere in the 3000-3500 yard range. Add that to the 2500 or so at Master's on Monday, and I'm getting in a solid 5500 to 6000 yards a week.

I had to miss my Master's class today because of a meeting, so I used one of my coach's plans and did 2500 yards at lunch. There was a 400 yard swim in the middle, so I did it for time, and slipped in under 7 minutes, at 6:55. That's a PR for me, and a good one, considering it was right after a set of 8 x 50.

Not blazing fast, by any means, but stronger and smoother all the time. 1:45/100 is no sweat any more, at least for this distance. Think I'll try to work in an 800 time trial some time soon and see how I'm doing -- bet I can get it done in under 14!

Ken

For full details, check the training log.

Slow and steady

One of the unexpected benefits of my knee surgery has been that's taught me patience in my running. Before surgery, I tended to look at each run as a race against the clock for a new PR. I mean, if I ran that 3-mile loop in 26:22 last week, shouldn't I try to do it in 26:15 today?

Of course, training doesn't really work that way. The key is to build a strong base with a lot of aerobic running that doesn't beat up the body, then when the base is strong, add on tempo runs and speedwork. Easier said than done -- at least for me. Almost without fail I've beat myself up too much during my running, sacrificing the base by jumping right into tempo and speed work.

Recovering from my surgery meant a lot of short slow runs, done on flat surfaces, with ample walking breaks. But surprisingly, when I finally got back to racing, my 5K time in a sprint tri was faster than I'd done the year before, when I ran hard, but not consistently.

So bring on those slow and easy runs -- nothing like a cool fall morning, trotting along with the dog at a nice 10 min/mile pace. The speed can come later.

Ken

Check out my blinding run speed in the training log.

Conversations with the Coach

A busy tri-type day yesterday (Monday).

Master's swim was a crowded affair, with a full slate of the usual pool rats. Andy and his wife Debbie, Jay, Kathy, and myself. Andy is a former competitive swimmer in college, and Jay is just wicked fast (and an age group competitor of mine, though I can't say I'm offering him too much competition at this point -- he's in the front of the pack). Debbie and Kathy are a different matter. When I began Master's they were clearly stronger than me. Now...not so much. We took turns leading off, and I can hang with them now. Nice that I can keep up with the fast girls now!

Took my bike into the shop, after an accident (no one hurt) ripped the rear deraullier off. $177, a new hanger and a spiffy Ultegra derailler later, I'm back on the road, courtesy of Blue Wheel Bicycles.

Highlight of the day was a phone conversation with Coach Debi. I'm not getting any formal coaching for November, but she suggested I call to touch base on what to do during the "off" time -- very nice of her. The conversation was cool -- she's just returned from Hawaii, so I reflected in her Ironman glory as she talked about riding "the Queen K."

Name-dropper. ;)

Not too much "off" in November however. The short version: keep swimming, keep riding, increase your long run and miles per week. A good conversation though -- I asked about setting time goals for Eagleman. She was cautious about that. The attitude was pretty much, "I'll get you ready, then you run a smart race and don't worry about the time." Can't argue with that, at least at this point. At any rate, a winter's worth of training, and then a couple of races in the spring and it may be a good idea to start thinking about my race time. Until then, stay patient and be faithful to my training.

Ken

Staying faithful to my training? You decide.

Daily double

Friday (tomorrow) Coach Debi has two workouts scheduled for me. Nothing extreme, mind you, just a 30 minute easy spin and a 30 minute run. No brick -- two separate workouts. I'm sure it's a routine I'll get used to as I prep for Eagleman.

Even training once a day I've learned the value of planning and organization. For example, if I've got an early morning spin on the trainer the best way to make sure it happens is to make a list and get everything ready:

1. Set up bike on trainer, plug headphones into TV, and put cycling shoes, remote, and sports drink by bike.
2. Put cycling shorts on chair by bed.
3. Prep coffee maker and set timer (nothing like a hot cup of joe when I'm done).
4. Iron and put out clothes for work.
5. Pack lunch.
6. Set out breakfast food.

I learned early on that if I didn't do all of these things, the rest of the morning could easily turn into a total SNAFU. And when the alarm goes off it's easier to get up knowing everything's ready to go.

In short, I can live with a workout missed because I'm sick or injured, but I'm determined that I'm not going to miss any because I wasn't prepared.

Ken

P.S. -- Check my training log and see how I'm doing.

Winter training

No doubt about it, I wimped out this morning. No, I still did my run, but I couldn't brave the cold, and drove five minutes to the gym, where I could trot in comfort on the indoor track. Of course, in a few months a calm, 35-degree morning will seem pretty balmy, but I'm just not ready for it yet.

Winter seems to be creeping in a bit early this autumn in central Virginia. There's been no snow yet, but the temperature has been below average the last few weeks, and the sky has already taken on the bright clarity of the winter season. Views of the Blue Ridge mountains that were obscured in haze a few months ago are now crystal clear -- so clear you swear you can count the trees on the distant peaks.

At any rate, it's time to take a trip to Performance Bike to pick up some gloves and warm socks so I can take advantage of the rare days that are suitable for cycling in December, January, and February, and check my Netflix queue so I'm ready for the trainer rides to come. And get ready to brave the cold air of those morning runs. At least the pool is indoors!

Keeping it real -- check out my training log.

When the extraordinary is ordinary

I'll preface this by stating that I may never do an Ironman race. A lot of stars would have to align properly for that to happen -- I'll need the blessing and support of my family, I'll need the motivation for a long training cycle, and I'll need to stay healthy in mind and body. Right now, looking uphill at a 70.3 in June is a daunting enough challenge.

And that 70.3 is a challenge to me. Especially when the goal isn't to "finish." I've done enough endurance events in my time (8 marathons) to know that I could muddle through training, go slow, and I'd still make it to the end. But my goal is to finish with style -- "style" defined by me as being in the top half of my age group (45-49). Maybe a bit ambitious, since after three sprint tris I still haven't managed that feat. But I'm doing all the right things -- training consistently with a coach's guidance, giving myself plenty of time, and taking care of my body (down 15 pounds since a year ago!)

But if you hang around the internet too much, it's easy to feel inadequate. Message boards and web sites are crowded with dedicated endurance athletes discussing their latest IM, their podium places, and detailing their training plans and schemes. It's like a game of one-upsmanship -- you take some pride in your twice weekly 3000 yard swim workouts, only to be brought down by someone discussing their latest 6000 yard workout. You've just had a nice 30 mile bike? That's not as hot as the 60 mile super-fast workouts the other guy is talking about. And that 30 minute run doesn't compare to the brick workout the local Kona-bound athlete has just posted.

Oh, it's unintentional -- no one is trying to make anyone feel bad (mostly). But it's helpful to step back sometimes and remember that the internet isn't the whole world. Like an amplifier, it can take a small signal and make it very loud, so the voices of a few seem like the roar of a crowd. The extraordinary seems so ordinary that you lose perspective on what you're doing, and the personal challenge you've given yourself.

No, I'm not doing an Ironman -- and I may never do one. But a triathlete -- at any level -- is a pretty unusual speciman. And I'm happy that I'm doing the best I can.

Back!

Not often you get to celebrate like I did on Sunday. After nearly one year without racing, and nearly 5 months after knee surgery, I finally got to race again.

The return was celebrated at the Giant Acorn Sprint Tri, with a totally MOP performance (14/27 in 45-49M; 110/226 overall male if you're keeping score) -- and I couldn't be happier. I'll write more about it later, but feel free to check out my race report at BeginnerTriathlete.com.

Only 8 months till Eagleman!

P.S. -- Feel free to check out my on-bike pic here (I'm asking for bike position criticism, I know...)

Counting down...

It seems a little odd to be saying it at this date, but I'm getting pumped for my first race of the year.

In 2005 I took the plunge and started doing triathlons, competing in two sprint events. My performance was respectable: age group finishes of 14 out of 24, and 8 out of 13, and I was hooked. I worked hard through the fall and winter to improve for the 2006 season, but when I injured my knee in March, the season's plans were pretty much shot.

I'm almost 5 months out from my knee surgery now, with the Giant Acorn sprint tri on October 8th, and I honestly am not quite sure what to expect. If I compare myself to 2005, there's no doubt that I'm a much stronger swimmer than I was then. My cycling is coming back well, and I'm probably faster now than I was before (losing 10-15 pounds does seem to help when you're on the bike!)

Running, of course, is the wild card. All my running to this point has been run/walks, as I gradually build up the knee. Even running/walking, I'm able to do 10 minute miles when I'm on the track. I'll just try to run the distance with a steady pace and finish the run with some degree of grace.

In truth, it's probably best to go into the race with low expectations -- stay conservative and enjoy myself. Still. . . a good swim, solid bike, smooth transitions, and a decent run -- maybe I'll be able to crack the top 1/2 of my age group.

Hey, a guy can dream, can't he?

Ken

P.S. -- I've actually got a day off in my training schedule for the week! Thanks, Coach Debi!

Changes in latitude, changes in attitude

Traveling can sometimes interupt training, and sometimes can add a little bit of spice. The sights, sounds, even smells of a different venue can put a spark into the "same old, same old."

Case in point:

The family drove to the Carolinas this last weekend, with a two-fold mission: see my alma mater (WVU) play a football game, and visit my wife's long-time friend and sorority sister in Durham. Since the football game was late Saturday afternoon, I had plenty of time in the morning to get up and get my run in.

Durham is home to a very nice rail-trail, the American Tobbaco Trail, that's only a few minutes walk from our friend's house. Screened from the highway and businesses by trees and earth banks, the trail is surprisingly quiet, and the flat, paved surface had a crushed gravel border that was ideal for running on. All in all a delightful place for a run, especially as I passed through areas of pine forest, where a bed of needles absorbed my footfalls. I passed families with strollers, recreational cyclists, walkers, runners, dog walkers; all in a good mood and enjoying the shared community of the trail.

And the run? Good!

Coach Debi had me scheduled to "run" for 30 minutes, split up between 2 minutes running and 1 minute walking. This was 10 minutes more than I've done before during my knee rehab. The running felt good -- no limp, good speed, and the knee felt very stable underneath me.

It's two weeks now until the Giant Acorn Tri, and I'm feeling confident. The run will be slow, but I'm sure I'll get through it OK. Anyway, it'll be nice to do a race after missing the entire season.

Ken

All hail granny!

I love my granny gear. For you flatlanders, it's the third chain ring on the front, the really small one. Pop into your granny gear when you climb, and spin your way to the top.

I hear that some cyclists look down their noses at granny, preferring to display their machismo by grinding their way up the hill in bigger gears. Well, if I could, I guess I would to. But as a guy in his late 40s who's only started getting "serious" about cycling in the last few years, granny and I have a good relationship.

Around these parts, you 'll find many riders with the third ring. Charlottesville, Virginia isn't in the flat lands. Just to the west of town, the Blue Ridge mountains rise up from the piedmont. There are epic climbs there: Vesuvius, Reed's Gap, and more, featured in a tough local century ride, the Blue Ridge Extreme (I've got that on my "to-do" list for 2007). When you get to the top of the mountains, Skyline Drive and the Blue Ridge Parkway offer long, long climbs, albeit at gentler grades.

But before you get to the mountains there are miles of good roads for cycling in Albemarle County. And the foothills at the base of the Blue Ridge offer lots of nice riding, with plenty of elevation change (here's a pretty typical ride). I found out early on that it was a lot better to stay in the saddle and spin in the low gears rather than try to stand up and climb like you're conquering Mont Ventoux on OLN.

While I'm coming back from my knee surgery, my coach has forbidden me to go beyond the second chain ring. Instead, keep pressure off of the knees by keeping the rpms up. It's worked for me -- I'm increasing my mileage, getting faster, and still feeling pretty fresh when I get off of the bike. And I'm getting even better with that granny gear all of the time.

Ken

Make sure I'm staying busy -- check out my training log.

Liquid Zen

I know from reading triathlete blogs that a lot of tri newcomers are pretty spooked by swimming. And even if they're not freaked out by the idea of swimming, it's not something they look forward to doing. Much better to get out the bike or lace up the running shoes.

I've got to admit I don't fit into that camp. Swimming's never been something I've worried about, and I've always loved getting into the water. Now, swim training -- that's a whole different animal.

At various times in my life I've swum laps for fitness. Once or twice a week I'd head to the pool in my baggy swim trunks and splash up and down the lane lines. 400 yards? A hell of a good workout!

It all changed when I took the plunge and started swimming with the Masters class at my gym. They were encouraging and patient as I brought up the rear of the circle swim, and didn't laugh when leg cramps made me thrash around like a shark had attacked me. To make it more interesting, I was the only guy in the class. Fortunately my ego didn't take too much of a bruising by being beaten like a drum by a bunch of fast women.

A year or so out, it's fun to look back at that. Somewhere along the way it all started to click. No one's ever going to mistake me for an elite swimmer (far from it!), but now a 2500 yard workout seems pretty reasonable, and my distance and speed are improving all the time. Experienced swimmers will tell you that technique and strength go hand in hand. And it's true -- the better your technique the more you can swim, and the more you swim, the stronger you get.

Sometimes the improvement is slow, and sometimes it comes quickly. Sooner or later though, you push off from the wall and everything just feels right. You glide, one stroke leading into another, like you belong in the water. Liquid Zen.

It's a great feeling.

----

As always, check out my training log if you're interested.

She's not a spiffy tri bike, but I love her anyway

I got my Lemond Reno back in the summer of 2004, before I'd thought much about doing triathlons. It was an upgrade from my old Trek touring bike, which was a nice comfy, dependable ride (but a bit on the heavy side).

The Reno has been a good fit for me -- it wasn't too expensive (about $900), but it has an aluminum frame that rides very smoothly (the carbon front fork helps). As I've gotten into the sport, I've tricked it out a bit: clipless Shimano pedals (basic stuff from Performance Bike), clip-on aero bars, and my favorite addition -- a new wheelset.

I put a Rolf Prima Tempo wheelset on last week (picked up during a nice sale at C-ville Bike and Tri) with Michelin ProRace 2 tires -- wow, what a difference. There's a whole different feel to the bike: accelerations are easier, and I pick up speed downhill like a bat out of you-know-where. Not to mention that the new wheels with the red and black tires look like a million bucks. Money well spent!

Trainings been going well: a short run/walk this morning (all my coach allows right now), followed by weight training. Thursday morning it's into the pool for 3000 yards, running/weights on Friday and Saturday. Sunday I'm allowed to ride for two hours. It'll be the first time I've been out for more than 30 miles since last year.

As always, check out my training log at beginnertriathlete.com.

Registered!

Alright, my tail's officially on the line now for the Eagleman 70.3, June 10, 2007.

No doubt I've got a long ways to go to get ready for this. Especially so, in that I'm not racing to "finish." Don't get me wrong -- you're not going to see my name at the top of my age group, but my sights are set relatively high -- top half of my age group is the goal.

To get to the top half of the 45-49 year old males, I'll need to complete the course in around 5:45 minutes. A respectable time, in my opinion. How do I rate myself on each of the disciplines right now?

Swim -- Good. Surprisingly, this is probably my best event right now. I'm getting in 5000+ yards a week, and my speed and endurance are steadily improving. I'm not going to underestimate the challenge of the swim, but I certainly don't fear it, either.

Bike -- Decent. While my knee surgery kept me off the bike most of the spring and summer, I'm slowly rounding into shape. Significantly, I'm now faster on my training rides than I was last summer. I attribute most of that to weight loss. I'm currently now at around 175, whereas I was 185-190 last year. Since I can't afford a carbon fiber or titanium bike, that's the only way I'll drop weight off of my bike. I've got a lot of riding yet to do, though.

Run -- Poor. The knee surgery has left me miles to go on this. It's going to be a long struggle to rebuild my running base and endurance. The good news is that I've run enough long races (8 marathons) that the half-marathon distance in and of itself doesn't intimidate me.

Mental -- Good. I've got a good background in endurance sports, and I've experienced the ups and downs that are inevitable any time you put yourself out on the line for a long time. No surprises there, I hope. I've also gotten smart enough to start working with an experienced tri coach, so I'm not beating myself up trying to construct and evaluate a training plan on my own. I just have to follow orders.

Ken

P.S. -- Stay tuned for the next post, when I talk about my new wheels -- with pics!

And suddenly...

It's been over 17 weeks since my knee surgery (not that I've been counting). While it has continued to improve every week, running has been the slowest to recover. Even though I've been slowly increasing the amount I've been running, I've had a hard time shaking a queasy inner feeling -- "will it hold up?" As I run, I subconciously expect my left knee to explode in a shower of bone fragments and ripped cartilage, collapsing under me in a bloody froth, like a special effect out of a bad action movie

Until today.

Somehow, for some reason, the uneasy feeling was gone. I ran, and it felt -- well -- pretty normal. Not 100% yet, and I have to work to keep my gait smooth and consistent, but suddenly I wasn't in fear anymore. I can run -- still slow and still conservatively, but somehow it's become running again.

It's a nice feeling.

Working through the weekend

No breaks for me this Labor Day weekend!

I kicked things off by volunteering at the Charlottesville Women's 4-Miler, a great local institution that supports breast cancer research. My wife's a cancer survivor (3 years now) and runs it each year. She did it in around 46 minutes this year, a good effort on her part.

I occupied the weekend with a Saturday run/walk at the Charlottesville HS track. It's got a great surface -- I need to run on it more often. The usual for me -- 2-1/4 miles in 27 minutes, including the walk. This upcoming week Coach Debi has me doing 60 steps run/30 steps walk for 25 minutes (with a 5 minute warmup walk), so I may start getting close to 3 miles per run. Hey, it's progress!

Sunday morning I got out for a ride with my friend Ken. A great 26.5 mile ride ride out in the Blue Ridge foothills (check out the route here). I was totally in a groove -- Ken's a bit slower than me, so I stayed very fresh throughout the ride, with plenty of energy on the climbs. The average was 15.5 MPH; about one MPH slower than I usally do. If you think it sounds slow, don't forget we have lots of hills around here!

Monday's swim rocked as well. I hooked up with two of my Master's class buddies, Andy and Debbie, and we put in a very solid 2500 yard workout. I stroked a 200 in 3:15, a very nice PR for me. The swimming is coming along very strong lately. I anticipate it will be the easiest part of my training when I kick into Eagleman mode later on.

Rounded off everything with a trainer ride and brick run this morning. 50 minutes on the bike, and 10 minutes run at the end. Legs felt pretty good right off the bike. There's more emphasis on this in this month's training plan -- I'm looking forward to seeing how they go.

A new month begins

(OK, I lied in the previous post...)

The remains of TS Ernesto are blowing through Virginia as I write. Nonetheless I'm going to do my run outside this afternoon -- there's nothing like the smug feeling of satisfaction gained from doing something marginally stupid.

Well, it really shouldn't be that bad. Some gusty 20+ MPH winds and heavy rain, and I'm only going to be outside for about 30 minutes. Should be fun!

A blank month ahead of me on the calendar, but I can look back on August with real satisfaction. I nailed every day on my training plan, kept my diet and weight under control, and continued a regular program of strength training. In particular, my swimming has been a strong point -- I shook off the nagging shoulder pain and slowly worked back up to a couple of solid swims a week (around 2300 yards/session). In the process, it looks like I've gained some speed as well.

Losing the summer to knee surgery has been a bit of a downer, but I've come through it stronger, lighter, and just as fast in the swim and bike. I'm sure the run will come around, and I'm looking forward to competing in the Giant Acorn sprint on October 8.

On sabbatical

Well, the knee is recovering well.

I'm staying off the blog until 2007, when I'll trace my training for the Eagleman 70.3.

Ciao!