Wake Up, Feet

Training for this Spring's Half Ironman started this week and while i am pleased at the thought of regular workouts, i wish my Achilles was completely healed (pun intended; final notice).  It's hard to be 110% excited about raising my fitness to its required heights when walk/running is the best i can do at the moment.  That said, i sure am glad for walk/running right now.  i started a week or two ago and it very much beats nothing at all.  (Started with 20 minutes of repeating 1 minute walk, 2 minutes run.  Now up to 40 with the ratio at 1:3.)

P90X efforts have picked up slightly, swims have remained consistent, and i have a number of spins-while-watching-a-movie under my belt (last three: Indiana Jones and the Temple of Doom, Schindler's List, Star Trek 2009), though i wish they happened more often. 

So, hoping my feet can slowly but surely pull themselves out of their unwanted hibernation.  From the cold wind now blowing outside, it seems like poor timing, but wake they must.

42 years

42 years.  2 times 21.  Half of 84.  However you look at it, that is now my current age.  i've been running  "competitively" for 30 of those years.  It all makes for something to reflect on as the morning sun drifts in to the pool during the morning swim.

Injury Update

i am cautiously optimistic that my Achilles is healing.  i can feel less pain as i walk around throughout the day.  The last two days were hard because i had to be strong and miss a couple group runs at work on gorgeous days.  It would just not serve me well in the long run to come back on this too early.  i was hoping that would be now, but it may be a couple more weeks before i test it on the roads.  It'll probably be snowing by that time.

Meanwhile

i am getting in the pool a decent amount and have had a few rides on the bike, though i need to step up the indoor trainer time.  i also fell off of my P90X habit, as i am struggling to find a good time to do that. Also, the DVD started burning a P90X logo into my TV, so i might have use a different monitor or just start hitting the weights instead.  i really enjoyed it while i was doing it, though.  We'll see...

Anyway, hoping this year brings a little more racing than last year.  i know it'll be fun, whatever it is.

IM Soft

It may come as no surprise that every winter since at least 2004 i have gained weight during the cold months. i can't simply blame that on Thanksgiving dinner, but general bad eating habits compounded by a decrease in volume and intensity of exercise. Or something like that.

Whatever the reason, i really need to reverse that trend this winter if i am to have a shot at being at a proper race weight come Spring. Not only would that be a reflection on how much i'd have accomplished in the weight room, on the bike trainer, in the indoor pool, and elsewhere, but an 8-15 lb. decrease would lighten the load on my foot injuries as well, something i think would be very beneficial.

Of course, this won't be easy. i am quite hungry even as i type this. And i still need to fuel my body. Hopefully i can do it smartly.

3 blocks

Yesterday went out with Jodi to see how things would go on a run. Made it 3 blocks. At least i have a starting point. Probably going to stick with taking the entire month off from running to heal.

Big Sur Trail Half Marathon

A trail race was probably not the best place for my Achilles, but we were signed up and had free tickets to California, so off we went to the Big Sur Trail Half Marathon. The course started near California Highway 1, following Old Coast Road, a dirt farm road that was the original route from Monterey to Big Sur (before construction of Hwy. 1).

The Half Marathon had 2,880 feet of climbing and descending so off we went, mostly awake after a peaceful night's sleep in our yurts at Treebones Resort. The first 2.5 miles included a beautiful redwood grove as we climbed 800 feet to the first aid station. Jodi was in the middle of a cold so she let me run a mile or so on my own during this stretch. i gulped down some water and then served my fellow runners as Jodi caught up. We ran together as we dipped down into a coastal forest and the soothing sounds of the Big Sur River, oak and bay forests lining our path. At 4.5, Jodi smartly opted for a run/walk session as the trail headed up another 1,000 feet along the bluffs high above the Pacific Ocean, where we occasionally stopped to view the Big Sur coastline. i made the climb to the turnaround on my own, but once i reached the top it didn't take Jodi long to catch up. The heat was becoming a factor now, so we took some extra rest in the shade of a van while re-hydrating.

Heading back down the roller coaster was more difficult for me and exposed my two injuries below my ankles. Still, Jodi and i stuck together the entire last 6.55 miles. We finished hand in hand in 2:56:44. We hobbled back to the starting area to pick up our T-shirts, walked and stretched a bit, and headed back to Treebones. We were quite sore (especially our quads) for almost 4 days, but it was worth it.

That's All, Folks

Could only make 3 of my final 20 mile run this morning. Left Achilles the culprit. Chicago is out. Feel like i wasted a year of training. Trying to find a way to put a positive spin on it, but having trouble.

Rode Bread and Butter this afternoon. Mike rocked it.

Best part of the day was cheering for a record number of Gallup runners in this morning's Corporate Cup 10K. Awesome job, everyone.

Ironman Wisconsin 2009

Well, it's been a horrible week or so of training with injuries and illness. On top of my two flat tires (feet) i'm fighting a viral infection of the nerve roots up and down my left arm. i'm relieved it's not related to my back pain and will go away soon, but i'd love to shake this fever and the burning and stabbing can fade any time, please.

Anyway, i have something more positive to write about: IMWI 2009. Jodi, Mike, and i made the trip to Madison last Friday in order to volunteer on the swim and bike course. We also had a couple friends who were competing to make the weekend even more interesting.

Friday we enjoyed dinner and chilling with Lindsey, Dana, Fred, Mariana. Saturday we had our volunteer meetings, went to a beautiful farmers market, snagged an easy run through campus, listened to Paula Newby-Fraser, and pondered our Ironman destinies on the terrace over the lake.

Sunday we were up at 3 something and prepared to serve our fellow triathletes. Mike found a place overlooking the swim course so he could watch the start and then jet to his position on the bike course. Jodi and i launched into the lake with 82 other kayaks several more boats, jet-skis, and boarders to oversee the first 2.4 miles of the race. About 20 of us were charged with holding the starting line before the race. It was a middle of the water start with pros going first, so those elites hung off our kayaks to conserve energy and relieve themselves one more time. Once we peeled off the line the pros kept sneaking forward to get that little edge before the gun.

We paddled back to the line to get the age-groupers going, all 2000+ of them. It was an awesome sight to see. After they were clear we paddled to our assigned buoy where the swimmers would begin their second lap. We were to position our two kayaks right up against the turn so no one would cut the corner. The calm day helped but it was still hard work at times with the surge of arms and legs churning by. It felt good to be a part of the washing machine, even without numbers on our arms and legs.

With a handful of swimmers left to finish their first lap, Jodi and i adopted a slower swimmer in order to see him safely around the course, hopefully within the required time (2 hrs 20 min). "Archie" was slow but steady, passing others now and then. He had a hard time keeping a straight line so we had to do a bit of yelling. He rarely took a break, though, and just kept working hard from buoy to buoy. We started timing him on the back stretch and knew it'd be close. His swim cap falling off, his long hair partially blocking his goggles, he kept clawing at the water. Finally turning for home, it became clear that his day would end at the swim finish, but we kept encouraging him. Just ahead, with our swimmer a few hundred yards away, a Madison triathlete was pushed across the line just in time by 40 kayaks and the wild cheers of spectators. Now it was Archie's turn.

The sea of kayaks parted in front of us and turned their heads at our arrival. It was part parade, part funeral procession. i hoped against hope that they would see his consistent stroke and let him continue despite being just past the cutoff, but i knew they couldn't bend the rules. Archie started veering left so i tapped his back with my paddle and reminded him to head for the white finishing arch. This was HIS arch. His day. Dig deep! Finish strong! We passed through the aqua-throng and 50 yards out we stopped paddling and set him free. Tears were streaming down my face. My boat settled against the rocks on shore as he climbed out of the water and was told the bad news by race officials. Two minutes too slow. His day was done. They shook his hand. He did not look back.

...

Jodi and i floated a bit, glad for the opportunity to serve, knowing we'd be back. We loaded up the kayaks and made our way to Mike on the bike course. His was a 5.5 hour shift, patrolling a residential intersection. Infinite clapping, answering questions for passersby, watching for traffic. One house near his post had a few tents and some music going, otherwise it would have been pretty quiet, aside from Mike's encouragement and a few others on the course. After the final cyclist came through, we headed to cheer on Dana and Lindsey on the run course. We saw them several times. We brought Dana across the line in 11:35:49. We had to head back to the hotel and close our eyes before Linsdey finished, but she had a great day on her home course, coming in at 12:34:33.

As we packed up our stuff we discussed registering for the 2010 race, but we decided on a two year plan. So, Madison, maybe see you in 2011?

Whines Like Smeagol

Seems like much of what i do in this blog is complain about my injuries, so i thought about changing its title from Wings Like Eagles to Whines Like Smeagol (Lord of the Rings reference). Probably not, though.

So, new shoes this week. They are pretty comfortable and sport colors of the Chicago Bears. Same make of shoes i've been running in since 1984.

On Sunday i was to run my second 20 miler. i made it 15. If you include my back, i am dealing with 6 injuries right now that make running life less than fun. One of them least affects my running, but will cause me to type less. My left forearm and wrist is experiencing a similar burning/tingling/aching/stabbing pain as my back. Seems like it is focused on the ulnar nerve. Whether it is directly related to my back or somehow related to biking and/or my job, i am not sure. For now i am aggressively icing and trying to use it less.

i also did about an hour of pool running on Sunday to make up for the lost miles on Saturday. Good bye, outdoor pool. See you in 2010.

Really Didn't Feel Like It But i Did

Didn't feel like running hills today. Didn't feel like lacing up at all, actually. Not much energy and the injuries were whispering not-so-sweet nothings in my ear. But, gave it a shot anyway.

Hobbled through a mile and a half warm-up to a nearby hill and the number 10 came to mind. At the start of each repeat i thought the word "relax"... and again half way up. It seemed to work as my arms were moving pretty well and my legs joined in the party. My lungs burned a little more deeply with each climb, but i got 'em done.

"Left foot" hurt enough with two blocks to go on the cool-down, so i walked it in from there, but considering how i felt at the start, i'm happy with it. A 20-miler looms this weekend. Not sure if i want to risk doing my scheduled 800 repeats. i also need to break in my new shoes soon.

Frustrating Week

Frustrating week. Monday started well with a BLTS workout with Jodi. That's Bike to Lifetime To Swim. 45 min MTB, a swim in the crisp, clear, late-season water in the outdoor pool, then MTB back home. Legs weren't even that fatigued after the 21 miler.

But then... headed to the track on Tue to take the Yasso 800s to the next level and my right foot was not liking the idea. Being cautious, i headed home. The next night i tried again. This time, a brand new injury reared its ugly head below my left ankle. If i don't type about it, maybe it'll go away, i thought.

Thursday my workout was walking (mostly) around the zoo. Friday, no run. i headed home and sat on the couch with a bowl of cereal and looked up at the show Mike was watching. Ironman Kona 2005. Great. OK. i finished my bowl and headed to the club where i substituted an hour on the StairMaster -- 378 floors, 3.5 "Sears Tower's."

Saturday things picked up when Jodi and Mike and i headed out for the 44 mile Bread and Butter Ride. Perfect day for it. Felt good to be working hard, especially as Mike threw in a breakaway just before Ashland, leaving Jodi and i having to work hard to catch him just before the climb up to the outlet malls. Somehow Jodi powered by and rode to the top of the 3-tiered mountain with a ten second lead and the rights to the polka dotted jersey. We all coasted in the rest of the way, pleased with our efforts.

Today was a scheduled 12 mile run. Started around Lake Z with Mike running for 6 minutes and walking for 2. Repeat. All the way around. 7.4 done. Mike is recovering from a serious achilles injury, so 7.4 was solid for him. i needed a little more, so i headed out for one more loop around the big side. 1.5 out my "new" injury flared up, so i turned around and walked back with a little running at the end. Still got about 10 and i'll take it.

So, now both my feet ache and not sure if i should mix in more rest or go full steam ahead into this upcoming weekend's 20 miler. i think i'll sleep on it.

Loess Hills Ride and Lake Z 20 miler

Ended up skipping my Monday pace run as my foot was not in good shape after the 19 miler. Didn't get my two swims in either. On the plus side, MTBed to the shrine with Jodi and Mike, ran fartleks with Jodi, and snagged a long bike and a long run over the weekend.

The Saturday trek was Onabike, "Western Iowa's Largest 1-Day Ride." Had a choice between a flat 29 miler and 63 through through the Loess Hills. Mike, Jodi, and i chose the latter. We were all up late Friday night while celebrating Jodi's birthday at Gallup where i worked on the monthly code release and Alicia joined us for two tight Scrabble matches, but we made it up early enough to drive north 90 minutes for the start and a police escort out of town. Crowded flats gave way to some fun rollers as the pretty countryside rolled by. Was this Ireland? We stopped in Pisgah for some loose meat sammys, lemonade, and cookies. Then, we posed for a pic before descending Murray Hill. It was the longest ride of the year for all three of us, so we were glad to be done.

On Sunday, Jodi and i arrived at Lake Z before sunrise to finish our long run before church. Jodi hiccuped the entire first mile but overcame to run the first 12 with me. As steam rose from the lake, nature abounded: fish jumping high into the air, 4 deer just steps away from us, and a swan slapping the still water with its wings on takeoff. i finished with 20.75 miles, my final 4 the fastest.

Goal for the week: stretch my left foot by rolling its arch over a tennis ball. Been bothering me lately.

Running in the Rain

Saturday: 19 miles in 2:31:49 (7:59.4/mile avg). Most of the run was in the rain, which i love. During the hardest downpour was the biggest smile on my face. Enjoyed a classic runner's high at mile 3.16. Started training with Gatorade Lemon-Lime Endurance Formula since that will be the drink of choice in my race. Thought my stomach wouldn't welcome the change, but no problems at all. My foot, however, has been aching since the run and the tough training has just started. Hoping for the best.

Sunday's workout was picking up trash on the side of the roads outside our subdivision for two hours (75 smashed Busch Lite can/mile avg).

Pace run scheduled for today. Not sure if i should five in or be cautious and spin instead. This weekend holds a 63 mile bike ride in the Loess Hills and a 20 mile run somewhere.

Training with a Porpoise

Yesterday was a pool workout: Easy 3x500m. On the last set i started into something i call "Porpoising" or "Dolphining." i'm guessing these words are already taken to mean leaping over waves, like when one is making his or her way over waves into an ocean. For me, it simply means a playful, free swim, going wherever the current (well, the black line at the bottom) takes me. It also means focusing on my form by feeling where my dorsal fin (ok, my back, arms, head, legs) is in the water. Last night when i did this i "played" with my stroke and found when i made a little tweak-- rotating just a tad more on each side -- i was able to reach out a little more, use my back muscles more than my arms, and decrease my stroke count by 2 per length.

Two related notes:
1) It needs work, but i can do a so-so impression of Flipper.
2) Learning moment: there are differences between dolphins and porpoises.

Today's pace run had mixed results. My goal was to warm up, then run 3-5 at marathon goal pace (around 7:30). Thankfully, Ryan was there to push me, but pace mile 4 really tailed off and i had to walk/jog in the cool down. At the top of the Ped bridge i remember thinking that maybe 30 years of running is enough and i should just be done with this. Sure, i did have a tough hill workout 2 days ago, but still frustrating. Hoping i can be more positive than negative moving forward.

Related note: 1) On the run, Ryan mentioned he was hit by an SUV this morning while on a bike ride. He's OK. Glad for that.

eat, breath, and sleep

Been running for 30 years pretty much on the dot. There will be a time to savor that milestone, but with Chicago 2009 fast approaching, i really need to eat, breath, and sleep running right now. Problem is: i mostly feel like sleeping it.

Tonight got on my horse and ran 10 hill repeats up Dodge ST between 17th and 19th. No traffic lights to deal with and to help prepare for Chicago there was plenty of jackhammering, traffic noise, and cement.

Seems like my legs are tired for 95% of my workouts. Has it always been this way? 30 years ago i'm guessing i was quite a bit more fresh. But here i am, taking a shot at BQing -- perhaps for the final time -- and somehow still enjoying it on some level.