So, I'll just go ahead and post them.
Old one:
http://marajade.dyndns.org/media/doc/LT-VO2max 01-11-06.pdf
Latest one:
http://marajade.dyndns.org/media/doc/LT VO2max 09-21-2006.pdf
My LT went up slightly, but my VO2max went from 56.6 to 62 which is about a 10% increase. My weight didn't go down much so it seems like it's just improved fitness. My VO2max probably won't change much unless I drop some lbs and that's the plan. I'm going to concentrate on increasing my LT next year. It seems that my LT right now is 155bpm @ 268w which I think for me is pretty good. For IMFL, I'm not going to push myself that hard, but it's good to know that I can do it for short periods of time during the race.
Any thoughts from everyone else?
Other thoughts:
- My weight is steady at 180.5. Water exercise sucks.
- My gastroc is hurting again, but my 3rd met seems to be fine.
- My body is craving a lot of sleep and food lately.
- Still no alcohol, sweets, or much other junk in my diet.
- I'm tracking my calories again.
Thursday, September 28, 2006
Wednesday, September 27, 2006
Lots of Stuff
Ok, lots of stuff to post.
Monday was a rest day. However, I went to the core workout. It seems like my core has gotten weaker lately. All the ab exercises actually stress me out and I give up fairly quickly. I also did 7 pullups on my own and that's a new personal best. Afterwards, I tried to cheer Meg up since she got some bad news. I tried bouldering her car, but she gave me "the look" when I asked how strong her door handle is.
Tuesday was a morning swim at Barton Springs. I did 6 laps. Nothing special. I took it really easy though. I was freezing until about noon that day, too. That night I was back at Barton Springs after acupuncture. I only did about 70min of a 90min aquajog. I just couldn't take it. Came home and went to bed.
Wednesday was a morning spin bike ride. I didn't cut it short, either. No core workout though. I need some sleep though so I'm going to bed soon.
After Tuesday and Wednesday, I'm sure I have to get out of the water. I was hungry all day on Tuesday and I barely burned any calories from working out in the cold water. Today, I was hungry, but I burned about 1200 calories.
Ok, I'm way too tired so I'm going to bed now.
Monday was a rest day. However, I went to the core workout. It seems like my core has gotten weaker lately. All the ab exercises actually stress me out and I give up fairly quickly. I also did 7 pullups on my own and that's a new personal best. Afterwards, I tried to cheer Meg up since she got some bad news. I tried bouldering her car, but she gave me "the look" when I asked how strong her door handle is.
Tuesday was a morning swim at Barton Springs. I did 6 laps. Nothing special. I took it really easy though. I was freezing until about noon that day, too. That night I was back at Barton Springs after acupuncture. I only did about 70min of a 90min aquajog. I just couldn't take it. Came home and went to bed.
Wednesday was a morning spin bike ride. I didn't cut it short, either. No core workout though. I need some sleep though so I'm going to bed soon.
After Tuesday and Wednesday, I'm sure I have to get out of the water. I was hungry all day on Tuesday and I barely burned any calories from working out in the cold water. Today, I was hungry, but I burned about 1200 calories.
Ok, I'm way too tired so I'm going to bed now.
Sunday, September 24, 2006
Weekend Update
It was a low training weekend. 2 hour base ride on Saturday with a 30min aquajog brick in Barton Springs. The wind was horrendous on Saturday and I estimated that we had 20-25mph headwind the entire time. I was doing about 16mph on the way out and then about 27mph easily on the way back in. It was crazy.
This morning was light as well. I did a 90min aquajog in Barton Springs. Pretty much any shorts that I use will chaff the insides of my thights. Not cool. Also, my aquajogger belt is chaffing me as well. Double not cool. I was completely frozen this morning because it's getting colder here. It's nice but not when you are wet. I came home and napped for 1.5 hours to warm up. I had all my blankets on me and I was wearing my flannel pants and a hooded sweatshirt, too. Still cold.
This morning was light as well. I did a 90min aquajog in Barton Springs. Pretty much any shorts that I use will chaff the insides of my thights. Not cool. Also, my aquajogger belt is chaffing me as well. Double not cool. I was completely frozen this morning because it's getting colder here. It's nice but not when you are wet. I came home and napped for 1.5 hours to warm up. I had all my blankets on me and I was wearing my flannel pants and a hooded sweatshirt, too. Still cold.
Friday, September 22, 2006
Nuun!
I got more nuun today in the mail. I'm so happy. I got a 9-tube multipack and also picked up a 3-tube pack of Tri Berry since that's my favorite. I love this stuff!
Had my VO2max tested today. I'll get the results next week but it's definitely higher than last time. I think part of it is because I'm on Advair for exercise induced asthma and I'm breathing better because of it.
Had my VO2max tested today. I'll get the results next week but it's definitely higher than last time. I think part of it is because I'm on Advair for exercise induced asthma and I'm breathing better because of it.
I had an Oreo today. Well, half of one.
At the beginning of last week, I implemented my "no junk food" rule and cut out a lot of crap from my diet cold turkey style. I gave in a bit today. There has been some Caramel Creme Oreos sitting on the fridge for a few days now. They've been tempting me all week. I decided to indulge in one today for some reason. I ate half of the Oreo and threw the other half away. It was nasty. I didn't like it because of the flavor, but most importantly it was too sweet. They say that it takes 21 days of doing something to form a habit. On the reverse side of that it should take 21 days to break a habit, right? Ok, that makes no sense, but that's been my goal: 21 days of no sugar. I'm on Day 12 right now and I wanted to vomit because I ate an Oreo. I haven't had any chocolate or donuts or candy bars or cupcakes or other sweets which are so prevelant at work. I've been good and I'll keep being good. Hopefully this will disappear my sweet tooth (except for ice cream) and that's a good step towards living healthier. I still crave some foods that are unhealthy like pizza and breakfast tacos, but they aren't the sweet things that I seem to have an addiction to and constantly defeats my will power. Well, no more.
I had an LT test done today. I'm getting my VO2max test done today. My finger hurts from getting stuck like 8 times. Ouchie. I'll post the results once I get them.
I did a 60min bike workout with Texas Iron yesterday. 2 easy laps and then 3 hard laps with 3min rest in between. It was fun to get my heart rate up. My legs were dead, heavy, and tired at first, but they loosened up quite a bit. I talked to Jamie about my foot and this is what he recommends. In 2.5 weeks so the week starting 09 OCT, to do 2 15min runs. Next week, 3 15min runs. Week after that, a 15min, 20min, 15min run. Next week, do 2 20min runs before IMFL on that Saturday. He says to get my body used to some impact so IMFL will be easier. I'll take his advice because I really want to run again and these runs will be short enough and at a low enough intensity that they shouldn't bother my foot too badly. So, I will be running somewhat before IMFL and that makes me happy.
I had an LT test done today. I'm getting my VO2max test done today. My finger hurts from getting stuck like 8 times. Ouchie. I'll post the results once I get them.
I did a 60min bike workout with Texas Iron yesterday. 2 easy laps and then 3 hard laps with 3min rest in between. It was fun to get my heart rate up. My legs were dead, heavy, and tired at first, but they loosened up quite a bit. I talked to Jamie about my foot and this is what he recommends. In 2.5 weeks so the week starting 09 OCT, to do 2 15min runs. Next week, 3 15min runs. Week after that, a 15min, 20min, 15min run. Next week, do 2 20min runs before IMFL on that Saturday. He says to get my body used to some impact so IMFL will be easier. I'll take his advice because I really want to run again and these runs will be short enough and at a low enough intensity that they shouldn't bother my foot too badly. So, I will be running somewhat before IMFL and that makes me happy.
Wednesday, September 20, 2006
I love the smell of chlorine in the morning
I went to Stacy today. It actually wasn't too bad. The water was actually cooler and I was cold for about 400yds so it was about 76 degrees or so. I just did an easy 2000yds. Yesterday, I did 30min on the elliptical machine. I didn't have the heart to go to Barton Springs to aquajog.
Also, it's almost that time of the year. What I'm talking about is the portion of the year from about October to about March where I freeze my ass off. I'll still swim at Stacy at 6am when it's 34 degrees outside, but I'll be bitching about it the entire time. I need to get some more cold weather gear, too. I want to pick up another piece of REI Power Stretch longsleeve top, but it's $75 a pop, but it's totally worth it. I also want to get another warm hooded sweatshirt and a swim parka. On a side note, my work's webfilter blocks http://tyr.com and http://lanefour.com.
I'm only doing 30-45min of exercise a day and I feel lazy because of it. Most people don't get 60-90min of exercise a week and I'm complaining because I feel lazy. I've also been very good about restraining from eating crap. I had a piece of birthday cake at work yesterday. Well, I ate two bites and threw the rest away. Right now there are half a dozen cupcakes sitting in the fridge and I haven't had one either. Will power strong! Fat cells weak!
Also, it's almost that time of the year. What I'm talking about is the portion of the year from about October to about March where I freeze my ass off. I'll still swim at Stacy at 6am when it's 34 degrees outside, but I'll be bitching about it the entire time. I need to get some more cold weather gear, too. I want to pick up another piece of REI Power Stretch longsleeve top, but it's $75 a pop, but it's totally worth it. I also want to get another warm hooded sweatshirt and a swim parka. On a side note, my work's webfilter blocks http://tyr.com and http://lanefour.com.
I'm only doing 30-45min of exercise a day and I feel lazy because of it. Most people don't get 60-90min of exercise a week and I'm complaining because I feel lazy. I've also been very good about restraining from eating crap. I had a piece of birthday cake at work yesterday. Well, I ate two bites and threw the rest away. Right now there are half a dozen cupcakes sitting in the fridge and I haven't had one either. Will power strong! Fat cells weak!
Monday, September 18, 2006
Well, that might make some sense
As I've been vocal about lately, I've been plagued with injuries this year, all in my left leg. One contribution to them is the wart on my foot. I think the other is my plantar fasciitis. Now, the plantar fascia are thick connective tissues that support the arch of the foot and run from the heel to the toes. I started having PF problems in December of last year and I thought I worked through them, but if I slacked off at them even for a week, my PF would come back. Now, let's say that I didn't really work through them that well. The pain has gone away, but the fascia are still tight given the quickness at the pain coming back when I didn't do anything. What I've also noticed is that compared to me other foot and the other fascia in my left foot, the 3rd fascia is really tight. I work on it with a ball and stretch it and stuff, but it's still tight. Let's assume that it has been tight for so long that it has actually caused my metatarsal head to become misaligned and actually bring my 3rd metatarsal head down. With the 3rd metatarsal head in this position and not in the natural arch shape, it hits first when I take a step or run and caused the bruising that I started experiencing back in June.
Now, is this a plausable explanation or it just a pure coincidence that my 3rd fascia is really tight and my 3rd metatarsal head has fallen and become bruised?
Now, is this a plausable explanation or it just a pure coincidence that my 3rd fascia is really tight and my 3rd metatarsal head has fallen and become bruised?
"They" are staring at me
All day long, whenever I go over there. They are staring at me. They won't quit. I wish They would go away, but They won't. Who are They? They are They! They are the bowl of chocolates and candy that is a mere 10 feet away from my chair at work. Every time that I go to the fridge to get some fruit or yogurt, They keep whispering to me in the wind ala the voices in LOST. But so far since last week, I have resisted the sweet whispers of milk chocolate, crisped rice, peanuts, and caramel. And I won't fall into temptation until after 46 days from now.
Sunday, September 17, 2006
Sunday
2+ hour aquajog. Boring as fuck. I have the thought in the back of my mind to not do IMFL because of my injury, but I don't want to do it. I want to back out because I want to be completely prepared for my first IM, but then again if I don't do it, pretty much everything that I've worked for over the last 45 weeks has been for nothing. It's just really, really frustrating that I spent 4 years playing ultimate and plagued with injuries and now that I'm doing triathlons, I'm still plagued with running injuries. My goal next year is just to not have any injuries.
Saturday, September 16, 2006
Saturday Workout
I went on a 5 hour ride today. I got in almost 90 miles and I average about 17mph. I went slow today because I just wasn't up to working out today and it was windy as hell. I did 3 loops and each loop was windier than the last. And this was my second attempt to ride today. The first time, I went out and it started raining. So, I headed back to my house and watched TV for an hour. I really need to find a way to stay hydrated. I was drinking 2 bottles of fluid per hour and I was still feeling parched after about 3 hours of riding. I think I need to up my fluid intake during IMFL. Also, I was noticing that my heart rate was slowly climbing throughout the entire ride. Something is up.
I went for a run afterwards. I did 2.5 miles in 22:15 or so. It hurt like hell to run and IMFL is going to be a huge drag if I can't run before then. This really fucking sucks.
Ok, time to shower.
Shoe Mileage: 42.5 miles
I went for a run afterwards. I did 2.5 miles in 22:15 or so. It hurt like hell to run and IMFL is going to be a huge drag if I can't run before then. This really fucking sucks.
Ok, time to shower.
Shoe Mileage: 42.5 miles
Friday, September 15, 2006
Thursday, September 14, 2006
50 Days!
50 days to IMFL. Shit, it's really close now. But one good thing is that I weighed 183 yesterday and 180.5 today. I think I had a lot of water weight after last weekend and I'm slightly dehydrated to. Also, no alcohol and no candy at work so far this week.
Tuesday was a Barton Springs swim. I did 1 warmup, 3 easy, 2 mod, 1 fast, 1 cooldown. On the 1 fast, I was swimming with some other guys that had wetsuits on. I beat them to the dam and I wasn't wearing a wetsuit. That one fast was really fast for me. I was wheezing about a third into it but I kept up the pain. That night, I was going to do a 75min aquajog, but did 60 minutes on the elliptical instead since it was raining. My knee was bothering me so that's not a good sign. I'm going to have to watch that closely when I start running on land again.
Wednesday was a J&A core workout. I'm a little sore from it now. Then, I did about 80min on the bike with some hill sprints. It was slightly painful. I also had other knee problems going on as well. I had this weird popping on the outside of my knee. That's a first.
I got some acupuncture done today. I heard it can help the healing process and since my entire left leg is fucked, I thought it wouldn't hurt. We'll see how it helps me out.
Tuesday was a Barton Springs swim. I did 1 warmup, 3 easy, 2 mod, 1 fast, 1 cooldown. On the 1 fast, I was swimming with some other guys that had wetsuits on. I beat them to the dam and I wasn't wearing a wetsuit. That one fast was really fast for me. I was wheezing about a third into it but I kept up the pain. That night, I was going to do a 75min aquajog, but did 60 minutes on the elliptical instead since it was raining. My knee was bothering me so that's not a good sign. I'm going to have to watch that closely when I start running on land again.
Wednesday was a J&A core workout. I'm a little sore from it now. Then, I did about 80min on the bike with some hill sprints. It was slightly painful. I also had other knee problems going on as well. I had this weird popping on the outside of my knee. That's a first.
I got some acupuncture done today. I heard it can help the healing process and since my entire left leg is fucked, I thought it wouldn't hurt. We'll see how it helps me out.
Monday, September 11, 2006
Today is the last day. . .
. . . that I'll weigh 185 pounds before IMFL
. . . that I'll drink alcohol before IMFL
. . . that I'll eat candy and other crap at work before IMFL (this will be the toughest)
. . . that I'll drink alcohol before IMFL
. . . that I'll eat candy and other crap at work before IMFL (this will be the toughest)
Sunday, September 10, 2006
Sunday Aquajog
Today, I had a 90min aquajog. Nothing special, but I got Laurie's waterproof mp3 player to work. I thought that I had screwed it up so that makes me happy. My left leg was bothering me eventhough I was aquajogging. I really need to do something about it. No matter what I do, there still are a lot of problems with my left leg. I stretch it. I strengthen it. I quadroll it. I massage it. Nothing really works to help it get better except for time. A lot of time. But I'm about to go do some worthless quadrolling to hopefully help it a long.
Saturday Ride
I rode for about 40 miles on Saturday. I was suppose to do a 30min run (aquajog) afterwards, but I left my wallet at home so I went and had breakfast tacos at ATC afterwards instead. I was going to go and do an aquajog later, but I was busy for the rest of the day. Making my workout plans around aquajogging is really a fucking pain in the ass. Barton Springs is closed next weekend and I have to do at least one 2.5 hour aquajog. I don't know where I'm going go now. Maybe Deep Eddy but that's really a short distance to aquajog. That's nearly like a hamster running in a wheel, but if I have to do it, I'll do it.
I'm trying to come up with ideas about coaching for after Florida. I'm on a limited budget for tri coaching. I want to start taking a masters swim class so that I have others to swim with and I don't have to deal with the people at Stacy in the morning. I feel like I get much faster much quicker if I do this instead of swimming by myself. I also want someone to work with me on my running form. Anyone have any suggestions?
I'm trying to come up with ideas about coaching for after Florida. I'm on a limited budget for tri coaching. I want to start taking a masters swim class so that I have others to swim with and I don't have to deal with the people at Stacy in the morning. I feel like I get much faster much quicker if I do this instead of swimming by myself. I also want someone to work with me on my running form. Anyone have any suggestions?
Wednesday, September 6, 2006
Not so smart
Today I did the J&A core workout. I did 55 pushups, 41 situp (pitiful), 103 dips, and 5 and 3/4 pullups. Afterwards, I tried to go swim. I went and swam 4 laps and I was done. My arms were just toast after the core workout and I called it quits. I wasn't going to have a quality a workout so I decided to skip it.
Also, DeSoto tri shorts suck for aquajogging. Too much chaffing in odd places.
Also, DeSoto tri shorts suck for aquajogging. Too much chaffing in odd places.
Tuesday, September 5, 2006
Jack's Generic Tri & A Setback
I did Jack's Generic Tri on Monday morning. Nothing special since it's a local sprint tri. It was going to be interesting though since I had a tough weekend of training. I got up and got ready for the race. I was thinking about cleaning off my bike since it was nasty, but it was going to get dirty at the race anyways. I got to the race site and set up everything. I saw some of my friends and chatted with people. I only had 3 RP's with two of them at the race site. I found Meg and hung out with her a bit. We went to do a bit of a warmup swim. Meg tackled Charles and caused him to drop his goggles into the water. While Meg tried to find the goggles, I went and swam an easy 250yds or so. Then, it was time to start.
My wave went off first and that was nice. I lined up to the outside like I usually do in races. A lot of other people lined up there as well. The gun went off. It was crazy. It was just a clusterfuck. It really seemed like no one was moving anywhere. People were flailing their arms, but weren't going anywhere. I got in the water and I kept getting hit. People were swimming on top of me and I was swimming on top of people. I went out right more to get away from people and that helped. This flogging by people was good because I think it was good prep for IMFL. I went out and turned left at the buoy. Well, Noah was swimming in the inside of me and when I took a left, he kept swimming straight for at least 5 yards past the buoy. Well, I swam over him, pushed him out of the way, and kept going. As usual, I kept passing people towards the end of the swim and that makes me feel good. I tried drafting off of people, but I always end up on some feet that are slower than me. I usually rest behind them for a few strokes and then keep going past them. As I was reaching the end of the swim, I picked up the pace a bit. I found one guy that was slightly slower than me. I went on the inside of him and tried to get to the first buoy before him. Well, I kind of made it. I tried to push him over since I was mostly in front of him. Well, he kept trying to swim on top of me. I started kicking pretty hard to try to get him off of me. Well, a foot landed in some soft tissues on this guy and then he was gone. Whoever you are, sorry for kicking you in the nuts, man.
I headed into transition and was pretty tired. It was a fairly quick transition and nothing special or that I could've done better. Then, I was on the bike. It took a bit to get into my shoes. I headed up the first hill. I kept going on the bike and my heart rate was kind of high. At this point, I already had dead legs. Actually, I had dead legs on the swim so this was going to be an interesting race. I kept going and I was going pretty quickly. I played leap frog with the eventual female winner and some other guy. I kept pushing though. At one point, I checked my computer to see how far I was into the race. I thought I was 8 miles or so. I was at 4. Shit. I slowed down a bit because I was going too hard. The roads were in pretty good condition and this is worth noting because I heard that they were a little rough. They weren't bad. There were a few hills but nothing too bad until we got back on the I35 access road. That was the toughest hill the entire course.
I headed into T2. My T2 was slow because I had problems putting my socks on my feet and then I had to tie my laces instead of speed laces. I was running! Woohoo! I think I paced myself fairly well on the run. It felt like my speed was maintained the entire time and this was good since I really hadn't ran in 6 weeks. The run hurt, but I kept it up and I didn't walk the entire time. No heart rate monitor either the entire race so I had no clue how hard I was pushing. The run course was very boring; just a simple out and back. My foot started to hurt. Well, I think it was but I can't remember now. I'm pretty sure it was and I should've stopped and walked, but I got caught up in the moment and just kept running. My form was crap though. I dropped at least one place on the run though when Noah finally caught up with me and passed me. I came into the finish line area and heard Adam announcing. I picked up the pace a bit and ran through the crowd. I heard people yelling my name, but I had tunnel vision and really didn't see anyone. I crossed the line and I was done. I felt pretty good, too.
I did pretty well. I finished 6th in my age group of 32 and 46th overall of 452. That put me in the top 20% of my age group and top 10% overall for this small sprint tri. If I didn't ride 107 miles 2 days before and then aquajogged 2 and a half hours the day before, I might have done a little bit better. I'm really happy though with the run. I averaged 7:43/mile for a total time of 23:09. My swim was great with 30th place overal and a time of 8:06. T1 was fairly quick at 1:00 flat and T2 was slower at 0:54. I was disappointed with my bike at 41:03 which is 21.6mph. Final time was 1:14:14.
Good race overall. I'm happy with it. One problem though is that my foot is hurting again. Not a very good sign. I'm pretty sure that the next time that I run will be IMFL. I called my PT today and she'll call me back tomorrow. I think the bone bruise is probably back. I did some exercises today and I think it might just be soft tissue stuff. The new orthodics are great, but I'm in the old one to help ease the pressure off the 3rd met. We'll see what Rebecca says and I'll keep up the work. I'm very disappointed that this happened, but I gotta keep pushing forward.
Shoe mileage: 40 miles
My wave went off first and that was nice. I lined up to the outside like I usually do in races. A lot of other people lined up there as well. The gun went off. It was crazy. It was just a clusterfuck. It really seemed like no one was moving anywhere. People were flailing their arms, but weren't going anywhere. I got in the water and I kept getting hit. People were swimming on top of me and I was swimming on top of people. I went out right more to get away from people and that helped. This flogging by people was good because I think it was good prep for IMFL. I went out and turned left at the buoy. Well, Noah was swimming in the inside of me and when I took a left, he kept swimming straight for at least 5 yards past the buoy. Well, I swam over him, pushed him out of the way, and kept going. As usual, I kept passing people towards the end of the swim and that makes me feel good. I tried drafting off of people, but I always end up on some feet that are slower than me. I usually rest behind them for a few strokes and then keep going past them. As I was reaching the end of the swim, I picked up the pace a bit. I found one guy that was slightly slower than me. I went on the inside of him and tried to get to the first buoy before him. Well, I kind of made it. I tried to push him over since I was mostly in front of him. Well, he kept trying to swim on top of me. I started kicking pretty hard to try to get him off of me. Well, a foot landed in some soft tissues on this guy and then he was gone. Whoever you are, sorry for kicking you in the nuts, man.
I headed into transition and was pretty tired. It was a fairly quick transition and nothing special or that I could've done better. Then, I was on the bike. It took a bit to get into my shoes. I headed up the first hill. I kept going on the bike and my heart rate was kind of high. At this point, I already had dead legs. Actually, I had dead legs on the swim so this was going to be an interesting race. I kept going and I was going pretty quickly. I played leap frog with the eventual female winner and some other guy. I kept pushing though. At one point, I checked my computer to see how far I was into the race. I thought I was 8 miles or so. I was at 4. Shit. I slowed down a bit because I was going too hard. The roads were in pretty good condition and this is worth noting because I heard that they were a little rough. They weren't bad. There were a few hills but nothing too bad until we got back on the I35 access road. That was the toughest hill the entire course.
I headed into T2. My T2 was slow because I had problems putting my socks on my feet and then I had to tie my laces instead of speed laces. I was running! Woohoo! I think I paced myself fairly well on the run. It felt like my speed was maintained the entire time and this was good since I really hadn't ran in 6 weeks. The run hurt, but I kept it up and I didn't walk the entire time. No heart rate monitor either the entire race so I had no clue how hard I was pushing. The run course was very boring; just a simple out and back. My foot started to hurt. Well, I think it was but I can't remember now. I'm pretty sure it was and I should've stopped and walked, but I got caught up in the moment and just kept running. My form was crap though. I dropped at least one place on the run though when Noah finally caught up with me and passed me. I came into the finish line area and heard Adam announcing. I picked up the pace a bit and ran through the crowd. I heard people yelling my name, but I had tunnel vision and really didn't see anyone. I crossed the line and I was done. I felt pretty good, too.
I did pretty well. I finished 6th in my age group of 32 and 46th overall of 452. That put me in the top 20% of my age group and top 10% overall for this small sprint tri. If I didn't ride 107 miles 2 days before and then aquajogged 2 and a half hours the day before, I might have done a little bit better. I'm really happy though with the run. I averaged 7:43/mile for a total time of 23:09. My swim was great with 30th place overal and a time of 8:06. T1 was fairly quick at 1:00 flat and T2 was slower at 0:54. I was disappointed with my bike at 41:03 which is 21.6mph. Final time was 1:14:14.
Good race overall. I'm happy with it. One problem though is that my foot is hurting again. Not a very good sign. I'm pretty sure that the next time that I run will be IMFL. I called my PT today and she'll call me back tomorrow. I think the bone bruise is probably back. I did some exercises today and I think it might just be soft tissue stuff. The new orthodics are great, but I'm in the old one to help ease the pressure off the 3rd met. We'll see what Rebecca says and I'll keep up the work. I'm very disappointed that this happened, but I gotta keep pushing forward.
Shoe mileage: 40 miles
Exercise Induced Asthma?
I posted a thread on Slowtwitch over the weekend. I posted that I thought I had exercise induced asthma and based upon what others said, I probably do have it. When it's happening, I get a tightness in my chest when I take a really deep breath. It hurts right where my trachea and bronchi are located. Afterwards, that same area is sore for a couple of days when I take a deep breath and I describe it as "sore lungs". Also, sometimes after I race really hard, I'll get these monster coughing fits that last for minutes. I don't think I have a bad case of it, but I think it's enough to concern me when I get this "sore lungs" feeling.
Sunday, September 3, 2006
Lots of Stuff
Let's start with Saturday. I was suppose to do a 5.5 hour ride and I actually completed the ride and I even followed the schedule pretty closely. I got 8 hours of sleep on Friday night and woke up naturally on Saturday. I got kind of a late start since I wanted to be on the road at 7am, but 8:30 will do. The plan was to do 2 loops that were about 50ish miles each and start from my house. That way, I could circle back to my house and do an extended special needs stop to top off my water bottles and stuff. This was critical this weekend because I was dehydrated last weekend. I had to have 6 bottles in 3 hours to see how my body would do. I also used the stock IM InfinIT formulation since I wanted to see how I would handle that alone. I started with 3 bottles of Infinit and a single plain water bottle. I would stop along the way to fill up 2 more water bottles once I poured my second bottle of InfinIT into my aerobottle. I also had some gels as backups though. I also took some Thermolytes with me and some nuun. By the end of the day, I ended up using almost an entire tube of nuun. I also discovered that each tablet of nuun has 360mg of sodium which is quite nice.
Ok, I was off on my ride. The first loop was fairly uneventful. It was slightly overcast and wasn't too hot for Texas summer standards. It was pretty windy though and heading south or west wasn't much fun. I did the 30mile ATC/Bee Caves loop so this was the first time in a few weeks that I saw any hills. They were torturous to me. One thing to note was when I started doing this loop back last winter, it seemed like it took forever. Now, I would consider it a very quick ride. I stopped at Southwest Cycleworks to pee and to fill up my bottles. I had to pee and that was a very good sign. I was also on scheduled drinking 2 bottles every hour. My plan for IMFL is to take 1 bottle of InfinIT in 30 minutes. That will give me 600mg of sodium. The next 30 minutes will be plain water with 1 nuun and then a couple of Thermolytes. Since I don't have this new formulation yet, I had to add some nuun to the InfinIT to give me more electrolytes. Once I was done with this loop, I headed south on Mopac and went and did the Autobahn. At this point, I was in a big gear workout for an hour heading into the wind. This really, really wore me out by the end of the day. I caught the tailwind going back north and headed back to my house.
I took an extended special needs stop. I filled up my InfinIT bottles, grabbed some nuun, had a Rice Krispy treat, and peed again! I was feeling pretty good at this point. My roommate had just woken up and I asked him if he wanted to join me. He said yes so I waited until he got ready. We were dicking around in my driveway and I tried to take off. I was in the wrong gear, I had something in my hand, and I had the wrong cleat clipped in. I fell over. No permanent damage was done except I felt like a dumbass. Well, we headed out and I started to get tired fairly quickly. I think Mile 80 was the breaking point. I wasn't bonking and I wasn't dehydrated, but I was just tired. The hills that day took a lot out of me. I was still pushing a decent amouth though but I just had dead legs. I kept going though, but I really wanted off the bike. Chaffing was in the usual spots, too. It felt like my calves were about to cramp, but they didn't. I also passed 100 miles so this ride was my first century. I was feeling slightly better towards the end because I was getting towards the end of the ride. But I still felt beat.
I finally got home. I logged about 107 miles today. I went inside my house and got my shoes. I headed out for the run and this was the first brick that I've done in almost 2 months. Wow, they hurt a lot. I did 2.5 miles around my neighborhood. My first run on Monday was a 21:45. Today, I did 22:54 so I consider that pretty good consider I'd just ridden 107 miles.
From today, I really need to get my new InfinIT formulation here. Like I said, I'll take 600mg from the InfinIT, and then 360mg from nuun and 300mg from two Thermolytes. That should be enough electrolytes. Also, I should probably take average 5 bottles of fluid instead of 4 over 2 hours. I was feeling a little parched at the end of the ride. I didn't have to pee for the last half of the ride and I thought that I might have stopped sweating too, a sure sign of dehydration. I was sweating on the run though so that's a good sign that I wasn't dehydrated. Also, I think I need to take an extra Gu per hour on the last half of my race.
The rest of the day, I was fatigued, but I really wasn't sore. Well, I'm slighly sore but not bad consider how much I did on Saturday.
Sunday was an aquajog at Barton Springs. I did about 2:15 today which was my longest "run" so far. Richelle let me borrow her aquajogging belt and Laurie let me borrow her waterproof mp3 player. Both of these made my run today much, much better. I peed in each of my first 4 laps eventhough I wasn't drinking water. It took a while before my hip flexors were getting tired. Not much to say about that.
Overall, a good weekend so far and it's not even over yet. I do have a sprint tri in the morning.
Shoe Mileage: 37 miles
Ok, I was off on my ride. The first loop was fairly uneventful. It was slightly overcast and wasn't too hot for Texas summer standards. It was pretty windy though and heading south or west wasn't much fun. I did the 30mile ATC/Bee Caves loop so this was the first time in a few weeks that I saw any hills. They were torturous to me. One thing to note was when I started doing this loop back last winter, it seemed like it took forever. Now, I would consider it a very quick ride. I stopped at Southwest Cycleworks to pee and to fill up my bottles. I had to pee and that was a very good sign. I was also on scheduled drinking 2 bottles every hour. My plan for IMFL is to take 1 bottle of InfinIT in 30 minutes. That will give me 600mg of sodium. The next 30 minutes will be plain water with 1 nuun and then a couple of Thermolytes. Since I don't have this new formulation yet, I had to add some nuun to the InfinIT to give me more electrolytes. Once I was done with this loop, I headed south on Mopac and went and did the Autobahn. At this point, I was in a big gear workout for an hour heading into the wind. This really, really wore me out by the end of the day. I caught the tailwind going back north and headed back to my house.
I took an extended special needs stop. I filled up my InfinIT bottles, grabbed some nuun, had a Rice Krispy treat, and peed again! I was feeling pretty good at this point. My roommate had just woken up and I asked him if he wanted to join me. He said yes so I waited until he got ready. We were dicking around in my driveway and I tried to take off. I was in the wrong gear, I had something in my hand, and I had the wrong cleat clipped in. I fell over. No permanent damage was done except I felt like a dumbass. Well, we headed out and I started to get tired fairly quickly. I think Mile 80 was the breaking point. I wasn't bonking and I wasn't dehydrated, but I was just tired. The hills that day took a lot out of me. I was still pushing a decent amouth though but I just had dead legs. I kept going though, but I really wanted off the bike. Chaffing was in the usual spots, too. It felt like my calves were about to cramp, but they didn't. I also passed 100 miles so this ride was my first century. I was feeling slightly better towards the end because I was getting towards the end of the ride. But I still felt beat.
I finally got home. I logged about 107 miles today. I went inside my house and got my shoes. I headed out for the run and this was the first brick that I've done in almost 2 months. Wow, they hurt a lot. I did 2.5 miles around my neighborhood. My first run on Monday was a 21:45. Today, I did 22:54 so I consider that pretty good consider I'd just ridden 107 miles.
From today, I really need to get my new InfinIT formulation here. Like I said, I'll take 600mg from the InfinIT, and then 360mg from nuun and 300mg from two Thermolytes. That should be enough electrolytes. Also, I should probably take average 5 bottles of fluid instead of 4 over 2 hours. I was feeling a little parched at the end of the ride. I didn't have to pee for the last half of the ride and I thought that I might have stopped sweating too, a sure sign of dehydration. I was sweating on the run though so that's a good sign that I wasn't dehydrated. Also, I think I need to take an extra Gu per hour on the last half of my race.
The rest of the day, I was fatigued, but I really wasn't sore. Well, I'm slighly sore but not bad consider how much I did on Saturday.
Sunday was an aquajog at Barton Springs. I did about 2:15 today which was my longest "run" so far. Richelle let me borrow her aquajogging belt and Laurie let me borrow her waterproof mp3 player. Both of these made my run today much, much better. I peed in each of my first 4 laps eventhough I wasn't drinking water. It took a while before my hip flexors were getting tired. Not much to say about that.
Overall, a good weekend so far and it's not even over yet. I do have a sprint tri in the morning.
Shoe Mileage: 37 miles
Friday, September 1, 2006
"You need to eat more fat"
That's what the nurse at my work told me this morning. I came in to get my cholesterol tested just because I like to see about twice a year how my numbers are doing. This is what I had about a year ago:
Total Cholesterol: 155
Triglycerides: 64
Glucose: 92
HDL: 49
LDL: 94
TC/HDL Ratio: 3.2
LDL/HDL Ratio: 1.9
Blood pressure: 112/64
These are my numbers today:
Total Cholesterol: 127 (I've never seen it that low before)
Triglycerides: 67
Glucose: 90
HDL: 45
LDL: 69
TC/HDL Ratio: 2.8
LDL/HDL Ratio: 1.5
Blood pressure: 104/74
My TC and my LDL have plummeted which I'm happy about. Blood pressure is good as well. The nurse told me that I need to eat more fat to get the triglycerides up a bit. I told her that I do eat fat, but it's mostly healthy fat. I wish my HDL was higher though but my LDL/HDL ratio is really low since 3 is the bottom of the normal range. Having a lower HDL level like this is probably a genetic thing since I don't think I've ever seen mine above 50 and I know some people that have 70+.
This morning, I checked my resting heart rate again and it was 50bpm. So, the average over 3 days this week is 51bpm and that is now my new official resting heart rate. My weight is down to 181 so I'm happy that I'm making some progress there as well.
Last night, I ended up running for 32 minutes. I didn't really have many issues. It felt like I was protecting my left leg and that's probably true. My 3rd metatarsal was starting to hurt very slightly towards the end of the run. On a scale of 1 to 10, it was a 0.5. I could feel something down there but not much. Today it seems perfectly OK. If there is any pain in my metatarsal, it's towards the 4th metatarsal and it's closer to the toes than the bone. I see my PT today and I'll discuss it with her. The met pad has raised my 3rd met up, but now it seems like the 4th met takes the brunt of the impact now. I'll discuss that with Rebecca today when I get my new orthodics.
Shoe Mileage: 34.5 miles
Total Cholesterol: 155
Triglycerides: 64
Glucose: 92
HDL: 49
LDL: 94
TC/HDL Ratio: 3.2
LDL/HDL Ratio: 1.9
Blood pressure: 112/64
These are my numbers today:
Total Cholesterol: 127 (I've never seen it that low before)
Triglycerides: 67
Glucose: 90
HDL: 45
LDL: 69
TC/HDL Ratio: 2.8
LDL/HDL Ratio: 1.5
Blood pressure: 104/74
My TC and my LDL have plummeted which I'm happy about. Blood pressure is good as well. The nurse told me that I need to eat more fat to get the triglycerides up a bit. I told her that I do eat fat, but it's mostly healthy fat. I wish my HDL was higher though but my LDL/HDL ratio is really low since 3 is the bottom of the normal range. Having a lower HDL level like this is probably a genetic thing since I don't think I've ever seen mine above 50 and I know some people that have 70+.
This morning, I checked my resting heart rate again and it was 50bpm. So, the average over 3 days this week is 51bpm and that is now my new official resting heart rate. My weight is down to 181 so I'm happy that I'm making some progress there as well.
Last night, I ended up running for 32 minutes. I didn't really have many issues. It felt like I was protecting my left leg and that's probably true. My 3rd metatarsal was starting to hurt very slightly towards the end of the run. On a scale of 1 to 10, it was a 0.5. I could feel something down there but not much. Today it seems perfectly OK. If there is any pain in my metatarsal, it's towards the 4th metatarsal and it's closer to the toes than the bone. I see my PT today and I'll discuss it with her. The met pad has raised my 3rd met up, but now it seems like the 4th met takes the brunt of the impact now. I'll discuss that with Rebecca today when I get my new orthodics.
Shoe Mileage: 34.5 miles
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