Mountaineer Triathlon (International Distance)

It's been a while since I've posted, but I've been keeping at it. Here's my most recent race report:

Mountaineer Triathlon (International) - July 1, 2007

I entered the Mountaineer Tri on a whim. I hadn't originally planned to be in the area, but a change in schedule had my wife and I visiting her parents in Fairmont (30 minutes to the south) that weekend. Since I'd just finished Eagleman a few weeks ago, the International distance option sounded just right.

I checked my bike in on Saturday afternoon after taking a short ride and run on the course. The race is centered on the "wharf district" of Morgantown. In the years since I went to school at West Virginia, Mo-town has diversified and gentrified quite a bit, with a lot of development and revitalization based around the riverfront. Former light industrial areas now sport high-rise hotels and condos, and a well-used bike path follows the river in place of the old rail line. Open real-estate is scarce in the wharf area, so the transition area occupied the ground floor of a parking garage. Space was at a premium, so I was glad to get there early and get a decent rack spot.

On Sunday an early fog lifted off of the river, and the sun came out bright and clear. Temperatures were forecast for the 70s. Perfect racing weather. After setting up my wife and I watched from the bike path as the first waves took off on the swim.

The swim started from a new boat dock. Each wave jumped in from the dock, paddled around for a few minutes waiting for the signal, then swam a long rectangular course that went first downstream, then turned, going back up river past the dock, and turned again to finish back at the dock. Since the International racers went last, we got to see the early waves take off, and cheer the pros as they returned just a few yards away from our starting point.

Finally it was my turn. Into the water and I positioned myself to the inside and fairly near the front. Let them pass me -- I'll avoid the traffic if I can.The horn blew, and we were off. I got around the first end of the rectangle in good shape, and started the long swim up river. The course headed directly upstream towards a navigation lock and dam, which the Army Corps of Engineers has kindly turned off, so there was virtually no current to swim against. As an old industrial river, the Mononghalea has a bit of a shady reputation, but the water was surprisingly clear -- much better than many of the lake swims I've done. Traffic got thicker as I turned for home and started to overtake slower swimmers, but I stayed close to the buoys and had a pretty clear path.

I gave it an extra burst as I reached the dock to get ahead of the other swimmers. A waiting hand grabbed my arm and yanked me onto the dock. I scrambled onto my feet and off I went.

Swim (1500 M) -- 29:08, 7/20 AG

The dock was a great place to start the swim from. Unfortunately it was almost 300 yards away from the transition area. I stripped my suit down and settled into a jog on the paved bike path. My right calf cramped slightly so I had to keep the speed down a bit, and a couple of people from my wave passed me by. As I got to my bike, I thanked the genius who invented Body Glide, as my suit came right off with no problems. After the long run, the rest of T1 went very quickly and I got out in good shape.

T1 --3:24, 4/20 AG

The mounting area was right outside the parking garage on a quaint brick street in the wharf district. A nice crowd had gathered to witness the madhouse of wobbling bicycles and traffic jams associated with us MOPer's. I ran over to the side away from the madness and took my time to clip in before setting off. A quick wave to my wife, and away I went.

I had some trepidation about the bike course. West Virginia can be hilly -- very hilly -- and I didn't know the course. I'd decided to adopt a strategy of riding hard, but always at high RPMs. Keep an eye on the cadence meter. If it dropped below 85, downshift. I figured it would be better to stress my lungs rather than my legs.

As the bike unfolded I got more and more confident. The route crossed over the Mon and then rolled along the river, giving us some surprisingly flat terrain. After about 6 or so miles we turned away from the river. As is usually the case in West Virginia, the road paralleled a creek and began rising slowly as we traced the stream back to it's source. Initially the rise was not very steep and I kept up a nice brisk pace, downshifting occasionally to keep my cadence high. Since the Half-IM field had started before the International I had plenty of riders to zero in on and overtake. They had to do the bike loop twice, while I had only one go-round -- I could afford to go harder.

The easy climbing ended and I got a good view of a long grade. No use being a hero -- my bike has a triple ring, and I'm not ashamed to say that "granny" is a good friend of mine. Sit up, downshift, and spin like a madman.

Finally up and over the top, the route settled into a short stretch of easy rolling terrain. After a very tight u-turn, I was on the way back. The return route merged onto an excellent two-lane highway and it was time to get cranking. I snuck a peak at my average speed -- 19 mph. That was good. I'd hoped to do the ride in 1:20 or better, and 19 would get the job done. I dug in with extra deternimation -- all downhill from here!

Or so I thought. The longest climb on the course kicked in. Not too steep, but steep enough and long enough to cause a little apprehension. The good and bad news was that you could see the entire climb from the bottom. Well, at least there wouldn't be any surprises. Sit up, downshift, and spin once more. Once again it helped that I had other riders to track down. I only had to do the climb once, while the riders doing the Half-IM had to measure their effort more carefully.

Over the top and it's party time! Nothing ahead but a straight downhill and smooth pavement. I geared up, cranked hard and tucked in for the downhill ride, letting off a few whoops as I zoomed downhill. As I turned back onto the side roads leading to the finish, the smooth pavement disappeared, and I got a good shaking from some very rough pavement. But soon the bridge back across the river appeared and the end was in sight. Another wave for my wife and a smile for the camera and I ducked off to the side for the dismount. Into the garage, shoes on, and back out into the sunshine for the run.

Bike (24.85 miles) -- 1:16:03, 7/20 AG.
T2 -- 1:08, 3/20 AG

As I jogged out of T2 I started to catch a leg cramp. Not this again -- leg cramps had really slowed me down at Eagleman. I shortened my stride a bit and concentrated on a short, quick turnover. Flex my toes, shake out the arms and neck -- relax. As I started down the riverside bike path a woman age grouper and I started working together and soon I had a good rhythm going.

After two miles the course turned and returned back up the path, going past the finish and continuing down the riverside trail. I tracked down and passed a fellow age-grouper and left him behind, but for the most part I was running alone. Since the bike path had quarter mile markers, it was easy to check my pace -- right on 8 min/mile -- good.

Soon the male pros began to appear, running past me as they started their run legs. I saw Andrew Hodges and held up five fingers for him -- 5th place. He looked strong, though (which he was -- he finished 2nd.)

At mile 5 the course turned towards the hills overlooking the river. The steepest hill on the course loomed in front of me. How steep? Ridiculously steep. Stupid steep. To add to the atmosphere, a spectator dressed as the devil waved a pitch fork at the runners. Shades of the TDF. I high-fived him as I shuffled slowly up the hill. Fortunately the leg cramps held off, and I turned towards the university campus and downtown Morgantown.

Only about a mile to go now. Through the WVU downtown campus -- strangely quiet on a summer Sunday morning, then descended through Morgantown's downtown streets -- also quiet. I overtook a woman age-grouper, then a 28 year old male as we turned to make the final push to the finish. The guy wouldn't have a 48 year old pass him, and found an extra kick when he saw the finish line. I had to let him go, but I turned it up best I could and gave the obligatory fist pumps when they called my name.

Done!

Run (6.5 miles) -- 52:17, 5/20 AG

Overall: 2:42:00, 6/20 AG, 49/180 overall. Probably my best overall race I've done. I was hoping for 2:45, so I hit my goal with room to spare. As it turns out, the run was 6.5, rather than 6.2 miles, so I'm even more happy with the time. I was especially pleased that my placings for each of the disciplines were very consistent, and that I had some excellent transition times. This year's half-IM training really paid off at this shorter distance.

And it's done!

Preface

A little over a year ago, when I was laying on my back watching my knee being operated on, I decided I needed a big goal to ensure I'd work hard coming back. A Half-IM sounded about right -- a big chunk to bite off, but hopefully not too much to choke on.

Though I'd run several marathons in the past, it'd been almost 10 years since I was within shouting distance of 4 hours. I'd started doing sprint-distance triathlons the year before, with a couple of solid BMOP finishes in my age group. If I wanted to do well at the 1/2 IM distance, I could see that I had a lot of work to do.

The Race

I chose to do the Eagleman Ironman 70.3 as my race. It has a stellar reputation as a well-run race with a big field. That appealed to me -- if I was going to train for it, why not make it a big event? Eagleman is also flat. Real flat. So flat that the only uphill (as the joke goes) is on the swim.

I came into the race feeling pretty confident for my first crack at the distance. I'd hired a coach, Debi Bernardes, who got me back on the road and whipped me into shape all through the winter. By April I'd seen a big step up in my performance at the Kinetic Sprint Tri and the Charlottesville 10-Miler. I was 20 pounds lighter than the year before, was cycling further and faster than I ever had, and overall was feeling pretty good for a 48-year old guy.

On race day the weather came through in grand fashion. A little bit of a breeze, but cool and overcast -- great race conditions.

Swim

I settled into the swim in great fashion. Felt smooth, keeping a good stroke, nice and relaxed.

Until I realized I was going way off course to the left. I corrected that and immediately went off to the right. Back and forth, all the way to the turn, getting a pretty good pummeling as I crossed traffic. Ended up swinging way wide on the turn, charting my own course towards the bridge.

Pretty frustrating -- I felt like I wasn't getting the best out of the swim leg. It's not that I'm a great swimmer, but I usually more than hold my own in the tris I've done so far. This swim was causing me more problems than I was used to. I tried to get the negative thoughts out of my head as quickly as I could. A minute or so here wasn't a big deal, just relax and get out of the water in good shape.

On the return leg I finally got into a good sighting rhythm -- head up every 8th stroke, sight the buoy, keep going. The current was with me on the return, and pretty quickly I was at the boat ramp. On my feet and up the ramp I went, getting a quick shower from the local fire department and making the long run to the transition area.

Time: 35:16, 82 out 157 in my AG.

Bike

After the long run to T1, I got out of my wetsuit in pretty good fashion and hit the road on the bike. My heart rate was way up, so I took the first few miles just settling down into a rhythm, holding back, and settling in. Plenty of miles to go.

Plenty of miles to watch people pass me. Pretty soon there was an endless parade of Cervelos, Felts, Kuotas, triple spokes HEDs, disk wheels, and Zipps zooming by me as we rolled out of Cambridge into the rural countryside and the quiet beauty of the Blackwater Wildlife Refuge (great scenery if you like marshes.) I'm not too much into the gear, but I have to admit I was starting to get a little envious of the fast-looking rides that were blowing by me. Oh well, race your own race. I know my strengths and weaknesses, and with some luck I'd see some of them later on the run.

The weather was cool, and I had a slight tailwind as I rolled south. I felt pretty good as my heart rate settled a bit, though I had an ever-so-slightly queasy feeling in my stomach that stopped me from drinking as much of my InfiniT as I should have. I'd pay for that nutritional mistake later.

Meanwhile I settled into the rhythms of a long bike ride, breaking up the distance with the routine of stretching, drinking, eating, counting down the miles. The parade of the speedsters had slowed and I began to pick off a few of the slower riders from my AG and other waves. As I turned back to the north and into a slight headwind, a red-jerseyed 47-year old Cervelo rider and I began playing tag, passing each other when the other lagged, until I finally let him go.

Finally back in town. Passing the runners already on the course, whipping through the city streets and rolling to a stop a the dismount. After three hours of gliding through marshland, it seemed incredibly busy and chaotic. Into T2, rack the bike, and pull on my shoes -- I'm ready to go.

Time: 2:57 -- 112 out of 157 in my AG

Run

Trouble right away. As I started jogging out of T2, my right quad muscle started to cramp up. I hold the world marathon record for bad leg cramps, so I knew this could turn into a very big problem if I let it. I thought back and realized then I'd only drank about 2/3 of the InfiniT I'd taken with me on the bike. I'd let the cool weather and my queasy stomach limit my intake. It was a mistake I'd never made on my long training rides, and I'd always avoided leg cramps. No such luck today.

Best to play it safe. If I pushed it here it could be a long, long run. As it was, I was on schedule with a little cushion. I backed off on my speed, taking frequent walking breaks and stay focused on going one mile at a time. It helped that, even at my reduced pace, I was reeling in runners from my AG every mile. Nothing like a little positive incentive.

So, one mile at a time I kept grinding it out. I felt great, but I knew I had to be conservative. Walk through the water stops, take 20 steps when the muscle twinges, take 30 seconds walking every 8 minutes. When you break it down like that, 13 miles doesn't seem so long. Surprisingly soon I was nearing the finish, passing the lovely bayside homes and turning for home. Into the chute I hear the announcer calling my name and give the obligatory fist pumps for crowd. One more smile for the camera and I'm done.

What a day.

Time: 2:02:18 -- 79/157 in my AG.

Overall -- 5:41:37 -- 82/157.

Epilogue : My goal for the race was MOP for my AG and 5:45, so I'm pretty pleased. Despite the leg cramps, I picked up 21 AG places in T2 and on the run.

Special thanks to Coach Debi for the great training plans, advice, and the post-race beer!

Ken

Complications and On My Own

Well, life has a way of throwing some curves at us. Just got the news that my wife's father has to have surgery on Friday. A fairly serious procedure, though the prognosis is excellent. Still, when you're 81, any surgery is serious business.

Obviously this throws a crimp into this weekend. But I'll still soldier on. The whole family will drive up to West Virginia on Thursday night (about 5 hours), then I'll leave to come back on Friday afternoon, after the surgery (barring complications, of course!).

Then Saturday I'll leave Charlottesville for Cambridge (3-3-1/2 hours), get checked in and rest up for Eagleman. I'll come back to Charlottesville after the race on Sunday, then drive back to WV on Monday to pick up the family.

Kind of a bummer that I'll be on my own, though it's obvious that my wife should be with her mother for support during this. And I hope for the best for my father-in-law -- he's a good man. Just take it all in stride, I guess. I'll have other races in the future where the family can come cheer for me!

Crossing T's and dotting I's

10 days to go. Hard to imagine this thing is finely upon me. I'm feeling pretty confident about the race -- I don't think there's really any doubt that I've prepared as effectively as possible. You always wonder if you should have done more, but I think Coach Debi hit it just right in what she has had me do, based on my fitness level at the start of the process.

And that's an important point. I know there are faster, stronger people out there who've done more preparation, but their bodies were already adapted to a high level of fitness. Mine wasn't. It wasn't bad, but it wasn't great either. But I can say now, without a doubt, that I'm in very good shape.

At this point it's all about preparation and avoiding surprises on race day. So I'll be checking out equipment (like putting new pedals on my bike -- same brand and model, the old ones were just shot), making packing lists, printing up maps, etc. I'm a bit compulsive about this, but it's better to obsess a little now, so I don't have to panic later!

Ken

Training logs

Swim waves are up!

In another sign that the race is hurtling down upon me, the swim waves for Eagleman are up!

The good news? I get to start fairly early (7:21 AM), so less time hanging around getting nervous. The bad news? Lots of younger people behind me, so I'll need to concentrate on my pace, and not worry about the young bucks blasting past me. Of course, I do have some older waves ahead of me, so I'll get to do my share of passing as well, I suppose.

In other news, my bike is tuned up, and a new chain installed -- thanks to CVille Bike and Tri. Rode an easy 30 minutes this morning and she was shifting like a dream -- good stuff!

Sticking with the training schedule pretty well, and making up a missed swim at lunch today. For the weekend I've got a 10 mile run and a 3-hour bike, with Memorial Day off. My knee's just a bit sore, so I think I'll shift the run to Monday and rest a bit on Saturday.

Ken

Training logs.

Gonna Fly Now

I had a "Rocky" moment this weekend. Nothing as dramatic as running up a flight of steps, hands raised in triumph. Still, a dramatic, albeit quieter, training revelation.

Saturday was a "triple brick" workout, a peculiar form of torture that Coach Debi likes to inflict upon her minions. Rather than a single long ride with a run afterwards, she breaks the distance up into three seperate bricks, back to back. My Saturday workout ended up being:

27 mile bike
3 mile run
22 mile bike
3 mile run
16 mile bike
2 mile run

One of the aims of the workout is to aid mental preparation for a long day, without beating up the body too much. Since the workout took me over 5 hours, counting transitions, I'm sure it met it's objective.

But back to my "moment."

I'd done a triple brick before, with slightly shorter bike legs, and it was a long, hard haul. It was still a long, hard haul this time, but something was different this time. I felt something -- strength, confidence -- that I hadn't had before. With every mile on the bike and mile on the run, I felt that I wasn't just surviving, but was thriving -- I had the strength to turn it up a notch any time I wanted. My focus and concentration was excellent throughout and I never felt my mind wandering -- just focused on the task at hand, and feeling strong.

All in all a real confidence booster for Eagleman (only 20 days!).

Ken

Training Logs!

100 mile weekends

This is the last really big weekend before Eagleman. Right at the heart of it is another one of Coach Debi's "triple brick" workouts -- her exercise in definitive physical and mental preparation. So, on Saturday morning I'll be on the road bright and early, doing a 25 mile bike, a 3 mile run, another 25 mile bike, then another 3 mile run, followed by a 15 mile bike and a 2 mile run.

This is my second "triple-brick" workout. The first was a 20/3/20/3/20/2, so the bike legs are a bit longer this time. The workout isn't about speed -- the whole point is to put yourself in a situation where you're working continually for 5 hours plus, so you're used to the duration and have an opportunity to practice nutrition.

I'll pack Infinit bottles for the bike, and my water belt so I can have a bit to drink on the run as well. Probably take along a couple of eCaps for the last leg and maybe something salty to eat as well. I may have one Gu when I'm on the bike, but the Infiniti seems to provide calories pretty well. At any rate, I'm not planning on riding Eagleman with a buffet taped to my handlebars.

Add the triple brick to my Friday and Sunday workouts and the numbers get pretty big -- I'll probably do about 115-120 miles on the bike this weekend, plus 8 running. A pretty good effort, at least in my book!

Ken

Training logs

Under 30 days!

Time is moving quickly now, or it's standing still -- depends on my frame of mind.

There are less than 30 days left until Eagleman, and it's hard to believe time has gone so quickly. At the same time, each day left seems like an eternity. I've put in hours of pool time, ridden my bike more than ever before, and have run more consistently than I have in years. I want this race to start now!

Realistically, I'm not going to get a lot fitter. There's one more hard week of training, and then it's time to taper. The key at this point is to not do anything stupid (like getting injured), make my packing lists, and keep running the game plan through my head until it's all second nature.

Big Ride

You've got to get the miles in if you're going to do endurance sports -- no way around it.

Sunday was my day to hit the road and go long -- a 4-hour ride with a short 20 minute brick run at the end. Early in the week the weather forecast looked superb -- temperatures in the 70s, sunny, but the reality when I woke up was a bit different. It was sunny, but in the upper 50s with winds in the 25-30 MPH range. But training called, and off I went.

My route was a simple out and back. I planned to go 2 hours out, then retrace my route. Unfortunately, my ride started into the teeth of the northwesterly wind. I knew that I'd be thankful it was at my back later on, but that was cold comfort as I struggled through the first 20 miles or so.

As the ride continued my direction shifted more easterly. The wind was still an issue, knocking me around a bit at times, but it wasn't as much as impediment as it had been. I kept grinding on through the Virginia countryside. The roads were smooth, little traveled, and passed through farm country and forest as I rolled along. Every 15 minutes my watch beeped to remind me to drink. The goal was one bottle of Infinit IM blend each hour, and I had plenty on me -- two bottles on the down tubes, and two stuffed into my jersey pockets.

As I reached the two hour mark, I was crossing Lake Anna, a large man-made reservoir. I rolled over long causeways, passing by fisherman bundled up against the unseasonably cool weather, casting away without a glance at me.

After 2:10 I stopped for a moment to have a chocolate GU and swap my empty bottles out. Just short of 35 miles, and time to head back. That's the beauty of an out-and-back ride -- no chance to bail out early -- once you've gone halfway you're committed.

I was able to catch a nice tailwind a few times on the return, and up my pace a bit coming back, counting the miles down with a sense of pride and not a little fatigue. Finally I rolled to a stop, 69 miles completed, the ride done. No rest for the weary (or the triathlete) however -- on go the running shoes and I'm off on a 20 minute run. Surprisingly, everything worked OK and I got into a nice rhythm almost immediately.

Finally it's done -- time to sit on the grass and collect myself. One 'o clock -- still time to get home and mow the grass.

Race Day Photos

I've been a runner for many years, and a triathlete for three. One thing that has tied together all of those year of athletic endeavor has been lousy race pics.

Pics from on the course, or at the finish line -- didn't matter. I've either blown the shot (looking down at my watch is a common mistake), or I recoil when I see the pic (God, I look fat in that outfit!)

Finally, after many years of disappointment, I hit the jackpot. Not one, not two, but three great pics from my most recent race. A snappy looking action shot, running from the swim to T1; a nice side view on the bike; and a cheesy, but not over the top, finish line run pic.

And I look good in red and black, too (it matches my bike!)

Ken

A great weekend!

Did my first tri of the season this last weekend, at the Kinetic Sprint Tri. A 750M swim, 18 mile bike, and 5K run. You can read the race report here, but here are some more general observations.

My biking has improved a lot this year. Two years ago, when I did my first tri, I averaged a bit over 17 mph for a 17 mile course. On Sunday, I cruised strongly over 18 miles at better than 20 mph. There are still a lot of people out there who are better riders than me, but I moved up quite a bit. My cycling time almost put me in the top 1/3 of the entire male field. That's a nice confidence boost going into Eagleman -- I think I can put together a nice steady ride for the 56 miles with good pacing and nutrition.

Surprisingly, my run was the strongest split -- 11 out of 35 in my AG. I felt strong in the run, especially as I got along to the end, and was able to pass a lot of runners coming down the last mile or so. I'm pretty confident I can come off of the bike nice and strong.

My swim was a bit disappointing, at least in terms of comparison. It was my fastest to date at a tri, but didn't put me too far up my AG (15/35). Still, I was able to come out of the water strong, and get a quick T1 time. And a few seconds aren't really that much on the swim. The key for Eagleman will be to have a solid swim that doesn't wear me out.

And, I met my goal of being in the top half of my AG for the first time -- 13 out of 35 -- almost top 1/3!

Ken

My training log.

P.S. -- Shout out to Coach Debi for providing the beer after the race!

Easy week!

Well, I'm on a mini-taper of sorts before my first tri of the year. I'll be racing on Sunday, April 22, at the Kinetic Sprint Tri on Lake Anna in Virginia. Pluses: I'm in good shape, and have had a lot of good training weeks leading up to this, plus the bike course should be pretty flat and fast. Minuses: the friggin' water will be freezing!

We've had a real cold snap the last few weeks, like much of the country, so I'm expecting water temperatures in the 50s. This may be a time when my relatively good swim times are a big help. I'll spend less time in the water before I've got to get on the bike!

At least the weather forecast is good. Highs in the low 70s and sunny. Positively balmy. And certainly better than the cold rainy weather we've had to endure. No more 3-hour trainer rides -- please!

Ken

My training logs.

Sticking to it

Training the right way for a big event takes time and some dedication, and that requires a degree of "sticking to it" when the going gets tough. I've had a good plan to work with (obligatory shout out to Coach Debi), but I'm proud that I've stuck with it and kept up with the training.

Sunday was one of those days where it took a little bit extra, though.

On the schedule -- a 4 hour bike ride. Challenging enough for me, but throw in some nasty cold weather on Sunday morning (32 degrees with a 15-20 MPH west wind in the morning) and I was not looking at a fun day. Still, it was supposed to warm up to the high 40s, and the forecast was for sunny skies.

Despite layering as well as I could, I had some doubts right from the beginning of the ride. Almost immediately I had to head west, into the wind. I hunched down over the aerobars and did the best I could as I rode the country roads in the shadow of the Blue Ridge. The high hills and persistent clouds kept out what little sunshine did appear, and soon I was wishing for more climbs -- at least then I could generate a little heat.

Eventually I completed my first loop, 42 miles, and passed by my car. I almost stopped, since I had a thermos of coffee there, but I pressed on -- if I'd stopped I'm not sure I would have started again.

Another short loop of 18 miles and the ride was done. 60 miles, 4 hours. Not too bad, given the weather and the terrain (over 5000 feet of climbing total). I was stiff and cold, but I'd finished. My longest bike in over 5 years.

Home, shower, nap. Life is good.

Ken

See for yourself at my training log.

Tackling the climbs and more

Here we are, into April, with Eagleman only about 2 months away. An amazing thought -- in about 60-odd days, I'll be setting out my gear, dealing with pre-race nerves, and focusing on the task at hand.

I'm proud to say that I'm way past any "I want to finish" thoughts. I'll finish -- no doubt about that. It's only a question of how well I'll race the event now. That feeling comes from the solid training I've gotten under my belt. Coach Debi's program has built me up so that I'm confident in my abilities, because I've done the work.

I've felt the training paying off over the last few weeks. I've done a lot of riding, much of it over familiar routes, and I can both feel and see my improvement on the bike. The climbs that used to wipe me out are now just steady efforts, and my average speeds have been increasing while requiring less effort.

My running has been very solid. I did the Charlottesville 10 Miler last weekend and came in at 1:16:48 -- 7:43 pace, good for 26 out 110 in my age group. I ran a good race, too -- an even effort throughout, with a negative split for the last 5 miles.

This month looks challenging, but doable. 12 miles running on Saturday, a 4 hour bike on Sunday, then another hard week before I get to taper a bit for my first tri of the season, the Kinetic Sprint. No predictions yet from me on that, but I'm optimistic that I'll have a good race.

The highlight of the month? Has to be on the last weekend, when I've got a triple brick day: 20 mile bike, 3 mile run, 20 mile bike, 3 mile run, 20 mile bike, 2 mile run. Should be loads of fun!

Ken

Keep up with my training log here!

Break on through

This weekend I had one of those great moments when it all clicks. I'm a pretty average cyclist, considering my past race results, but I've put in a lot of consistent base this winter on the trainer. This weekend the weather and my training schedule gave me the opportunity to ride twice in fine weather, and all of a sudden I was faster. And not just faster, faster with less effort.

On my Saturday 90 minute ride I averaged 17 mph riding easy on a course that used to take an "all-out" effort to average 16 mph. Climbs that used to red-line my HR at 175 now only got me up to 160.

I followed up on Sunday with a 51 mile ride in 3:05, with plenty left in tank. As a matter of fact, my return time on the second half of the out-and-back course was significantly faster than the first half. And again, I was motoring along without pushing the limits. Average HR for the 51 miles was 120 -- much lower than what I usually register. By the way, not group rides either -- solo on Saturday and pulling a buddy along on Sunday.

48 years old and the best shape of my life -- pretty darn cool.

Ken

P.S. -- Read the exciting details in my training log.

Racing results

Well, despite my cold I went ahead with the race I had scheduled for last Saturday -- the MJH 8K. I'd been feeling a bit better, and had done an easy spin and run on Friday as a test. I didn't feel too bad, so I went ahead with it.

The race was a blast, and I'm pretty jazzed with the results. A solid 36:20 for the 8K course (barely shy of 5 miles). The weather was a bit cool, but sunny, and it felt great for racing. I got a nice warmup in and took off bit too fast at 3:25 for the first 1/2 mile. I held it back a bit from there and turned in some nice consistent splits, all around 7:20-7:25, until the last 1/2 mile or so when I turned it up a bit. I got 6th out of 32 in my age group. Not bad.

The race was fun aside from the time. An interesting (but hilly) course in downtown Charlottesville, a nice-sized field and a good chance to kibbitz with some friends. The big road race for the season comes up soon -- the Charlottesville 10 Miler on March 31st. Who knows, maybe I can break 1:15?

Ken

P.S. -- Cold coming along OK -- just some coughing as my lungs clear the crap out.

P.P.S. -- Race results and training log

Cold -- and not the weather...

Just as I started strong into March, I ran my head smack-dab into a cold. It came on quickly -- I had a good run on Wednesday morning, but felt a bit wiped out at the end. By mid-morning, my head was congested, I was achy, had a headache -- the usual drill. The only good news is that it's kept itself pretty much in my head and my chest is staying pretty clear.

I took off on Thursday, and cut my morning ride in half this morning. I'm starting to feel a bit more on the up and up today, so I'll just take it easy with my race tomorrow morning. Sunday is supposed to be a 3-hour ride, but that'll probably get cut down as well, while I get totally back. Better safe than sorry at this point.

Ken

My training log.

Taking the test

March is here, and the hope of a quick spring and warmer temperatures. For me, it's going to be an interesting month. I've got two road races on the schedule: the MJH 8K on the 10th, and the Charlottesville 10-Miler on the 31st.

Coach Debi has filled the time in between with a couple of sturdy weeks, each with around 11+ hours of training. My favorite training day looks like Saturday, the 24th -- 2000 yards in the pool, a 3 hour bike and a 60 minute run. Fortunately I don't have to do them back to back.

The races should be an interesting test of my fitness. My training runs have been fairly low intensity, just increasing in distance as time has gone on. Realistically I hope to do the 8K in under 40 minutes, and the 10 miler in around 1:20.

Who knows, I may surprise myself. I haven't raced since December, and I ran 4 miles in 30 minutes then -- a total shock at the time, since I hadn't expected to go nearly so fast. Of course there's only one way to find out...

Sweet 16

I forgot to mention in my last post that I just turned 48 -- not a terribly significant number, but picking up speed towards 50, for sure. In more relevant numbers, it's 16 weeks and counting to Eagleman. To celebrate the fact, I'm fighting a minor cold -- little dry in the nasal passages, slight cough -- just enough to remind you that you're mortal.

I ran with Coach Debi on Friday. A nice session -- she did a little bit of form coaching on the fly and we had a nice chance to talk about this and that (triathlon mainly, duh...). Turns out I need to lean forward a bit more, and keep my hands a bit higher. I've worked on it a bit and like the results -- not a radical change, but I feel I've got more forward momentum working for me.

The weather's finally warming somewhat here in VA, so the prospect of a 90 minute run in the morning doesn't seem too bad. That's a nice milestone as well -- it's my longest run of the training cycle so far, and my longest in several years. I'm on pace to rack up over 60 miles for the month as well. Not huge numbers, but pretty impressive considering I only did about 240 all of last year.

Of course the knee surgery had a lot to do with that!

Ken

Updated, and ready for your perusal -- my training log.

Domino Theory

Training is going well as the dark cold of February grinds by. My training program is nicely balanced (thanks Coach Debi), and I've been keeping up with it very well.

"Keeping up" is the key, though, and I've had a good lesson in that this week. The schedule is pretty demanding this week -- 5+ hours of cycling, 2 hours in the pool, almost 3 hours running, plus a bit over an hour of strength training. Ensuring it all gets done requires good scheduling, commitment and dedication.

Did I mention weather as well? Sure enough, a snow and ice storm blew in on Tuesday, and the 80 minute long run for Wednesday morning was out. The change threw me for a loop, and I couldn't get motivated to get out of bed and substitute a 2 hour trainer ride in place of it.

Oh well, I'll do that on Wednesday night, and I can reschedule the run for Saturday. Sure enough, at 9 PM on Wednesday night I spun out two hours on the trainer and hit the sack. Now I was too tired to get up for my Thusday morning swim. And, to top it off, I had a sore throat and some head congestion. Now I'm really behind -- it's like a chain of dominoes -- miss one and everything starts falling.

It's time to step back and be realistic -- one missed swim and weight session isn't going to kill me, and I probably could do with some rest anyway. So, a big meal on Thursday night, and early to bed.

Today is another day, and I'll get it back on track. Coach Debi is in town, and she's running with me this afternoon. Should be fun!

Ken

I'm doing well (really!) -- check out my training log.

Why I (Usually) Train Alone

I wrote a while back about Ginger, my 6-year old Labrador retriever and running buddy. But aside from my time on the road with Ginger, I usually find myself alone when training. Why is that?

It's not that I'm completely anti-social, nor do I have a problem with group training sessions -- I know they're a big motivator for many people. And on occasion I'll get together with a buddy or two for a bike ride, or do a group ride with some other triathletes -- and I swim with my Masters swim group once a week. But for the most part, it's just me, myself, and I.

There are several reasons why I usually train alone -- some practical, some philosophical. Let's look at the practical first:

1. Scheduling -- There's very little margin for error in scheduling. Working full-time, 13-year old son, wife, dog, social life, house upkeep -- they're all constraints on when and where I can train. My first priority in scheduling is to figure out when to do it without interfering with my obligations and commitment to the aforementioned.

2. Opportunity -- Charlottesville is a pretty active town, and there is a local tri club that schedules some group workouts at different times of the week. Try as I like though, it's a rare opportunity that I can fit in my training with them (see #1).

3. Appropriateness -- Since I'm working with a coach, my training is mapped out for me, and the group's workout often isn't a good match. And as an improving athlete, I find myself "stuck in the middle" very often. The easy Sunday 1-hour "beginner's ride" is too easy, while the "hammer down" Saturday 70 miler is too much. And for me, it's all too easy to let the competitive juices start flowing. Suddenly that easy run becomes a lung-busting anaerobic workout.

Now for the "philosophical:"

1. Mental Training -- When you're racing, you're alone. You won't have anybody else to rely on during the race -- might as well get used to it. And when you're racing well, you need to concentrate on many things: your effort level, your nutrition, etc. What better time to practice this than when you're training? I like to look at my training sessions as "dress rehearsals." Got a long bike ride? Practice how you're going to eat and drink, like it's the race you're training for. Concentrate on monitoring your effort, working through the bad patches, staying smooth -- all things you want to make second nature for the race. There's a reason it's called "training."

2. Solitude -- It's a busy, noisy world out there, and solitude is a good thing. How often do we get a chance to be by ourselves, alone with our thoughts and undisturbed. Despite what I said in #1, sometimes it's nice to let the mind drift and explore your environment and your inner self. No yoga mat or meditation class required, and I'll often find myself refreshed mentally at the end of a long solo training session.

I may change -- maybe in a few months I'll be writing about how much fun my weekly group run is. But for now I'm a happy camper when I'm on my own.

Ken

My training log.

19 weeks and counting...

Seems strange to think that Eagleman is only 19 weeks away. Plenty of time left, but something about getting inside that 20 week range seems to bring it closer to mind. So what's coming up for me?

In March, I plan to get a few road races in: the MJH 8K and the Charlottesville 10 Miler. I'l probably go pretty hard in the 8K, but at this point I'm looking at the 10 Miler as more of a chance to practice race strategy and control race-day nerves than to blast a fast time.

The Charlottesville 10 Miler was a fixture on my race calendar for many years. It's the biggest local race we have, with over 2000 competitors last year, but just haven't been able to get it together for some years now -- either out of shape, or hurt. No way I'm going to match my PR (1:13:01) -- that was about 10 years ago!

In April, I've got the Kinetic Sprint Triathlon. Haven't done this before, but based on the Giant Acorn Tri last October it should be fun. The roads in that part of Virginia are pretty flat, and it has a fairly long bike leg for a sprint -- 18 miles. With a 750 M swim, 18 mile bike, and a 5K run, it should be a good test for my fitness.

The Kinetic Sprint is 7 weeks out from Eagleman, and I don't have anything planned beyond that. I often read advice that you should do an Olympic distance tri before taking on the 1/2-IM, but I'm not too concerned about it. I've done 8 marathons, so the time factor isn't an issue -- I know what a long day on the road feels like.

At any rate, barring injury or fitness I'm totally confident that my preparation will be solid. Getting individual coaching has been a good choice for me -- I'm further along now than I ever imagined I would be.

Ken

You can see my training for yourself -- check out my log.

In praise of the cotton tee

A hint of winter has finally rolled into the Mid-Atlantic, as the mercury dropped into the low 20s last night. Since I needed to hit the gym to catch up on my lifting, I decided to combine my morning's run and the lifting into one trip, and avoid running in the cold, dark morning -- hey, I'm only human!

Coach Debi has me in the middle of a tough week, so at 5:30 AM I toed the line at the indoor track at ACAC and started running laps. 12 laps equals a mile on the square, 2-lane track. Round and round, checking out the early morning pickup basketball game below me, the spin class above me, and the squadron of cardio machines to the side.

Most of my gym companions this morning were dressed in their nicest gym togs -- a variety of sporty outfits made from high-performance wicking fabrics that keep you dry, cool, and comfortable. I've got some nice gear like that -- and they really work -- but today I was old school all the way, with a pair of faded v-notch running shorts and a veteran cotton t-shirt from a local 5-K.

There's something about a cotton tee that endears itself to me. When you're running inside you don't have to worry about your sweat chilling you, so it's almost pleasant to feel the dampness of the shirt grow as you put in the miles. The shirt sticks to you, and the wind caused by your running evaporates the sweat and cools you.

Finally I'm done. 80 laps, about 6.7 miles at a 9 minute/mile pace. And with my old t-shirt hanging damply from my shoulders and smelling faintly of ammonia, I look like I've run for an hour. It's my personal red badge of courage.

A good start to the day. Now on to the weights.

Ken

Keep track of my progress at my training log.

Reliable training partner

I do most of my training alone. It suits me -- I can do my own pace, make my own decisions, choose my own routes and routines. But sometimes a little company is nice. Fortunately, I've always got a running buddy who's ready to hit the road with me.

The American Kennel Club description of the Labrador Retriever starts: " The Labrador Retriever is a strongly built, medium-sized, short-coupled, dog possessing a sound, athletic, well-balanced conformation that enables it to function as a retrieving gun dog; the substance and soundness to hunt waterfowl or upland game for long hours under difficult conditions; the character and quality to win in the show ring; and the temperament to be a family companion." They should have added "running buddy" to the list.

Our lab, Ginger, is 6 years old now, going on 7 in June. She's a perceptive and smart dog, who learned long ago that when I got the running shoes out of the closet it meant she might get to go for a run. Whatever her faults may be, she's an hardy and compliant runner. I clip her lead on, and she heels perfectly, matching my pace as she trots beside me.

Neither weather or time of day bothers her -- she's ready to go at the drop of a hat. She's durable as well, never had an injury or problems with heat. Of course I keep things reasonable. She doesn't usually get to go more than 3 miles, which seems to suit her just fine.

Ginger's like any athlete -- she can get out of training as well. When I couldn't run because of my knee surgery I often caught her casting a quizzical glance in my direction, wondering when she would get a chance to go running. And the time off got her a bit out of shape.

We're both coming back strong now.

Guilt-free indulgence

The unseasonably warm winter we've had so far has kept me off the ski slopes (maybe a good thing for my knee), but has kept me on the roads. Coach Debi topped off my Biggest Week Ever (more on that in moment) with a 2-hour bike ride on Sunday. Staying true to my early morning preferences, I got out on the road at 8 AM, for two loops around a favorite 16.25-mile circuit.

It may seem a bit boring to ride the same loop twice, but I like to do it on occassion. It makes a good game -- ride steady and smooth the first time, then try to kick it up a notch on the second circuit. Well, I couldn't do it this time -- both circuits came in right at 59 minutes, a 16.5 avg. Pretty good speed in my book, since there are three serious climbs on each circuit that really drag the average speed down.

Chilled and tired, I met the family at The Tavern, a Charlottesville institution. It's the greasiest of greasy spoons, where hash-browns are as close as you can get to a vegetable. Giving in totally to temptation, I pigged out on 3 pecan pancakes, a side order of grits, one egg sunnyside up, a side of link sausage, and lots of coffee.

Nirvana...

As to the Biggest Week Ever, I ended up the week with over 10 hours of training: 12.15 miles of running, 75 miles biking, 6500 yards in the pool, and one hour of weight training. Best of all, I'm feeling good and having fun while I do it!

Ken

See for yourself, check out my training log.

What it takes

Some days you have it, and some days you don't. But the days you don't are still worth it.

It was cold this morning. Just cold enough that I didn't make the right gear choices. In the dark pre-dawn, I slipped on my lycra tights, capilene top, windvest, polypro hat, gloves, and my headlamp for a one-hour run. I stepped outside.

Brrrr.

No worries, I'll warm up.

One hour later, I still hadn't. Probably one of the most uncomfortable runs I've had in quite a while. My loop course took me only a short job past my house three times, and every time was a temptation to pack it in and come back later. But I didn't, and I'm happy for it.

I know the times will come when I'm going to want to pack it in early. Stop. Quit. Be normal and sleep in later than 5:30 AM. But as they say, "Habit is the best of servants, and the worst of masters." Toughing it out on this cold morning might make it a little easier next time I need to dig down deep.

Ken

Check out my training log.

Goal acheived!

Well, one goal, that is.

At the beginning of the month I decided to try to put in 25,000 yards in the pool. All while maintaining my two times a week swim schedule. I'm happy to report that, in the words of Sir Edmund Hillary, I "knocked the bastard off" this morning.

After a solid 3200 yard workout, I had chalked up 25,050 yards for the month. And what did I find out as a result of this?

Mainly, that I can swim more yards per workout than I previously had thought. Not rocket science, but important, nonetheless as I move forward in my training. Over the last few months I've increased my workout yardage from two workouts of about 2500 per session to two workouts, one of about 3500+ yards (solo workout) and another of about 2500 yards (Masters swim class) each week.

I've got a better feel for the water, and I'm getting faster too -- I'll take that!

As the mercury drops...

Winter is settling in here in Virginia.

The colder temperatures really hit home on Wednesday. Coach Debi had me scheduled for a 45 minute run, so at 6 AM I was out the door and on the road.

The key to winter running is not to overdress. As the old rule of thumb has it: "If you're warm when you start running, you're overdressed." No problem with that this morning. It's dark and it's cold, and I'm cold -- really cold.

But the stars are shining with that peculiar intensity that the dry winter air gives them. You almost feel you can reach out and touch them, while the navigation lights of the passenger jets overhead shine brightly as they track across the sky, one after another.

I start slowly, almost shuffling, gradually warming up my body as the cobwebs of sleep fall away. Keep the breathing slow and regular -- cold air can agravate my asthma if I don't warm up slowly. Gradually I start warming up, leaving the bitter cold behind and reaching a relatively comfortable equilibrium underneath my lycra, capilene, and polypro.

There's little to disturb me as I move through the suburban subdivisions. The small circle of light from my headlamp illuminates the road in front of my feet and a dull red glow from my blinking LED light guards me from traffic. There's little traffic at this hour though. The occassional early commuter and the paper delivery car are all that I see as I reach my turn around point.

As I come back a dull glow starts to light the horizon. More lights have come on in the houses, and cars billowing clouds of vapor warm up in the driveways. As I hit the last stretch I'm moving easily, comfortable in my environment and ready to keep going.

It's a great way to start the day, but my 45 minutes are up, and there's a hot pot of coffee waiting -- thank goodness for automatic timers.

Ken

Check out my training log.

The Joy of Road Racing

I decided to test my wheels out last weekend at the Charlottesville Men's 4-Miler road race. The Men's 4-Miler lives in the shadow of the popular Charlottesville Women's 4-Miler, both of which benefit cancer research (breast cancer for the women and prostate cancer for the men).

The Men's race is a pretty low-key affair -- a couple of hundred guys out on a quiet country road in December. No big deal, just come out and run.

It was a beautiful morning for December. About 40 degrees, no breeze, sunny. After I checked in I took a very slow jog for about 10 minutes, then stretched for 10 more. By then it was time to line up. I hadn't run a road race in almost two years but all the memories came flooding back. I sized up the competition, put myself about 10 yards behind the start line, and took off with the gun.

As we galloped down the road, the field began to stretch out and I found myself running in space. The pace felt good, so I didn't worry as the lead pack stretched away from me. The half-mile mark came up -- 3:43. Faster than I expected I'd run, but the pace felt good and my breathing relaxed.

Soon some more runners came up on my shoulder looking to make a pass. They seemed to be working too hard for so early in the race, so I let them go, but tucked in behind to catch a draft for a while. The first mile came up -- 7:28.

As my little group moved through the second mile I held back a bit -- no use going too hard too early. As we approached the turn around, the leaders started passing on the return leg. I started counting to get my position. Soon the turn appeared. I clicked my watch as I rounded it -- 7:40, and 64th place.

I had a good idea of the field now and knew there were a lot of guys I could pick off if I kept my pace going. I started to run down some of them: 63, 62, 61. Two young guys passed me, and I jumped on their heels, while a fellow in a red shirt joined my pack. We started knocking off more runners: 60, 59, 58, 57.

Here's the third mile: 7:31. Concentrate on form -- quick turnover, arms straight, track narrow. Breathe deep, suck in all that O2. My group started to splinter. The two young guys and red shirt are pulling away slowly, but I'm catching some others. A final turn and I can see the finish line clock: 29:45. Dig deep, pass those guys in front 56, 55, 54.

I'm across! Watch stopped: 7:28 for the mile, 30:01 for the race. Big breaths of air. God that felt great -- when can I do it again?

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!